
Heroes of Tomorrow Fitness Center
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Here is an email from a military man seeking to get better at his pull-ups and pushups for an upcoming PFT for Special Ops Selection. Thank you for the 14 day Pull up and the Push up routine. I did it to the letter, doing on average of a 130 pull ups and 300+ pushups per work out. I went from 19 solid pull ups to 22 solid pull ups, and 76 pushups to 86 in 2 minutes. Now that I have come this far, what else can I do to get up to 25+ solid pull ups and 100+ push ups in 2 minutes? I would not recommend the Pull-up / Pushup Push workout if you are already getting more than 15 pull-ups and 75 pushups as you already have a solid foundation to build upon. However, the advice on what is the next step is still the same. The next step after
the Pushup Push and the Pull-up Push Workout is to get back into a normal
split routine doing pull-ups and pushups three times a week maximum. 1 Pyramid Routine 3 Max Rep Workout
Workout #1 Do a Pyramid type workout with pull-ups, dips, pushups, and an
abdominal exercise of choice (usually crunches, sit-ups, flutter-kicks or a
variety of all). The goal is to build up to a maximum repetition set of all
the exercises in the workout...
This process will take a few weeks. Usually people stuck at 15 pull-ups will be able to do 20-25 pull-ups in 4-6 weeks with this type of Physical Training System. There are many way to get better at pull-ups. This is a proven method, I have been using for more than 10 years with future Special Ops members. Send in some other ideas that have helped you in the past reach the 20+ pull-up mark. Workout #4 - one of new favorites!!! The 8 Count Pushup / Pullup Pyramid Workout This one can be done at the beach if you have a pullup bar or run down to a local play ground or park and find some monkey bars. Here is how the Pullup / 8 count body builder pyramid workout works: Do ONE 8 count bodybuilder pushup - run 30m to a pullup bar - do 1 pullup. Run back to 8 count area and do TWO 8 counts - run back to pullup bar - do 2 pullups. Continue up the pyramid to 20 if you really want to challenge yourself. Another option is go to 10 and repeat in reverse order - that one should not be too tough for a future frogman. - FOR ADDED PLEASURE DO THIS ONE WET AND SANDY...BY GETTING IN SURF EVERY 5 SETS OR SO. Newsletter Sign Up If you purchase something from the store your email automatically gets placed into the Newsletter list and you can opt out at any time. No emails are sold or borrowed for other newsletters. Feel free to email me if you have any questions at stew@stewsmith.com
__________________________________________________________________________________________ Stew Smith is a former Navy SEAL and Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. He specializes in military and law enforcement fitness, from remedial programs to Special Operations units. ![]() ![]() ![]() ![]() |
Stew
Smith's published books can be found in major
bookstores and online retailers. They
include:
The Complete List of Stew Smith's eBooks:
General Fitness and Nutritional Guides for Everyone
The 90 Day Beginner Guide to Fitness
Reclaim Your Life - The Erin O'Neill Program
Veteran's Fitness - Baby Boomer and a Flat Stomach
The Diabetic Prevention Workout / Diet
The Special Forces Physical Fitness Workouts
Combat Conditioning Workout
Navy, Air Force, and Coast Guard OCS Workout
The USMC IST and PFT Workout
The Navy, Air Force, Marine Corp Bootcamp Workout
The Law Enforcement Physical Fitness Test Workouts
The FBI Academy / PFT Prep Workout
The FLETC Prep Workout - Ace the PEB
The State / Local Police Academy Workout
The Public Safety Diver Workout