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Three fitness experts explain how to defeat this epic fitness
challenge
Even
if you have no aspirations to join the Marines, you have to admit that knocking
out a set of 100 push ups at a clip would be pretty heroic not to mention it
would give you awesome upper body strength and endurance. We asked three top
coaches for a plan to get you there.
"Train
three days a week. On Day 1, do 3-4 sets of weighted pushups for 12-15 reps.
Day 2, bench-press for 3-4 sets of 8-10 reps. Day 3, do regular push-ups for
2-3 sets of 20-25 or more reps. Each week, increase the load on the first two
days and increase the reps on the third. You’ll get there in a few weeks to a few
months"
Kevin Neeld, Director at Endeavor Sports Performance in Sewell, New Jersey
Kevin Neeld, Director at Endeavor Sports Performance in Sewell, New Jersey
"One
day, do the close grip bench press and wide-grip seated row 4 sets of 8-12 for
each, increasing the weight each set. Days later, do the same with the barbell
overhead press and chin-up.
On two other days, do 10 sets of 10 pushups. Reduce your rest periods by fi ve seconds each week.
So, Week 1, 30 seconds; Week 2, 25 seconds, and so on. In Week 5, go for one set of max pushups" Jim Smith, strength coach in Elmira, New York
"Find
your current pushup max. Perform a pushup and pause at the top for three
seconds. Then do another rep. Repeat until you’ve done half your max number.
On two other days, do 10 sets of 10 pushups. Reduce your rest periods by fi ve seconds each week.
So, Week 1, 30 seconds; Week 2, 25 seconds, and so on. In Week 5, go for one set of max pushups" Jim Smith, strength coach in Elmira, New York
Rest for three minutes, and repeat the process until you’ve completed twice your max number of reps in total" Mike Scialabba, Owner of Missoula Underground Strength Training in Missoula, Montana.
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