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    Initial Test: The Road To One Hundred Push Ups

    Uploaded by

    Gala
    This document outlines a 6-week training program to help individuals progress from their initial push up ability to being able to do 100 push ups. It provides a schedule of push up sets to complete over each week, divided into columns based on initial ability level. The schedule increases the number and difficulty of sets over the weeks and includes rest periods between sets as well as progress tests to monitor improvement.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Initial Test: The Road To One Hundred Push Ups

    Uploaded by

    Gala
    98 views1 page
    This document outlines a 6-week training program to help individuals progress from their initial push up ability to being able to do 100 push ups. It provides a schedule of push up sets to complete over each week, divided into columns based on initial ability level. The schedule increases the number and difficulty of sets over the weeks and includes rest periods between sets as well as progress tests to monitor improvement.

    Original Description:

    pushups

    Original Title

    Hpu Bw

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    This document outlines a 6-week training program to help individuals progress from their initial push up ability to being able to do 100 push ups. It provides a schedule of push up sets to complete over each week, divided into columns based on initial ability level. The schedule increases the number and difficulty of sets over the weeks and includes rest periods between sets as well as progress tests to monitor improvement.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    98 views1 page

    Initial Test: The Road To One Hundred Push Ups

    Uploaded by

    Gala
    This document outlines a 6-week training program to help individuals progress from their initial push up ability to being able to do 100 push ups. It provides a schedule of push up sets to complete over each week, divided into columns based on initial ability level. The schedule increases the number and difficulty of sets over the weeks and includes rest periods between sets as well as progress tests to monitor improvement.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 1

    initial test: the road to one hundred push ups

    < 40 YEARS
    RANK

    40 - 55 YEARS

    > 55 YEARS

    week 1: pick the appropriate column depending on your initial test results
    DAY 1
    REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

    number of push ups performed

    week 2: pick the same column as you did in week 1


    DAY 1
    REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

    week 3: pick the appropriate column depending on your latest test results
    DAY 1
    REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

    up to 5 push ups

    6 - 10 push ups

    11 - 20 push ups

    up to 5 push ups

    6 - 10 push ups

    11 - 20 push ups

    16 - 20 push ups

    21 - 25 push ups

    > 25 push ups

    0-5

    0-5

    0-5

    SET 1

    10

    SET 1

    14

    SET 1

    10

    12

    14

    6 - 14

    6 - 12

    6 - 10

    SET 2

    12

    SET 2

    11

    14

    SET 2

    12

    17

    18

    15 - 29

    13 - 24

    11 - 19

    SET 3

    SET 3

    10

    SET 3

    13

    14

    SET 4

    SET 4

    10

    SET 4

    13

    14

    SET 5

    max (at least 3)

    max (at least 5)

    max (at least 9)

    SET 5

    max (at least 6)

    SET 5

    max (at least 9)

    30 - 49

    25 - 44

    20 - 34

    50 - 99

    45 - 74

    35 - 64

    100 - 150

    75 - 124

    65 - 99

    150 & above

    125 & above

    100 & above

    DAY 2
    REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

    max (at least 11) max (at least 15)

    DAY 2
    REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

    max (at least 17) max (at least 20)

    DAY 2
    REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

    SET 1

    10

    SET 1

    10

    14

    SET 1

    10

    14

    20

    SET 2

    12

    SET 2

    12

    16

    SET 2

    12

    19

    25

    SET 3

    SET 3

    12

    SET 3

    14

    15

    SET 4

    SET 4

    12

    SET 4

    14

    15

    SET 5

    max (at least 4)

    max (at least 7)

    max (at least 12)

    SET 5

    max (at least 7)

    DAY 3
    REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED)

    max (at least 13) max (at least 17)

    DAY 3
    REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED)

    SET 5

    max (at least 12) max (at least 19) max (at least 25)

    DAY 3
    REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED)

    SET 1

    11

    SET 1

    12

    16

    SET 1

    11

    16

    22

    SET 2

    10

    15

    SET 2

    13

    17

    SET 2

    13

    21

    30

    SET 3

    SET 3

    10

    14

    SET 3

    15

    20

    SET 4

    SET 4

    10

    14

    SET 4

    15

    20

    SET 5

    max (at least 5)

    SET 5

    max (at least 8)

    max (at least 10) max (at least 13)

    max (at least 15) max (at least 20)

    SET 5

    max (at least 13) max (at least 21) max (at least 28)

    PROGRESS TEST

    PROGRESS TEST
    SET 5

    PROGRESS TEST

    max (at least 20) max (at least 33) max (at least 40)
    23

    13

    SET 4

    23

    13

    SET 3

    28

    18

    SET 2

    23

    16

    SET 1

    29
    29
    33
    29

    DAY 3
    REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED)
    SET 5

    max (at least 18) max (at least 28) max (at least 36)
    20

    12

    SET 4

    20

    12

    SET 3

    25

    16

    SET 2

    20

    14

    SET 1

    25
    25
    29
    25

    DAY 2
    REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
    SET 5

    max (at least 16) max (at least 25) max (at least 32)
    16

    10

    SET 4

    16

    11

    SET 3

    22

    14

    SET 2

    18

    12

    SET 1

    21 - 25 push ups

    16 - 20 push ups

    21
    21
    25
    21
    > 25 push ups

    DAY 1
    REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
    week 4: pick the same column as you did in week 3

    SET 8
    SET 7
    SET 5&6
    SET 3&4
    SET 1&2

    FINAL TEST

    max (at least 30) max (at least 45) max (at least 50)
    10
    12
    15
    13

    20
    17
    20
    18

    22
    20
    24
    20

    DAY 3
    REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
    SET 8
    SET 7
    SET 5&6

    max (at least 25) max (at least 40) max (at least 45)
    9
    10

    16
    14
    20

    13

    SET 3&4

    18

    10

    SET 1&2

    22
    18
    22
    19

    DAY 2
    REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
    SET 5
    SET 4
    SET 3
    SET 2
    SET 1

    max (at least 20) max (at least 35) max (at least 40)
    15
    15
    19
    17
    31 - 35 push ups

    22
    25
    35
    28
    36 - 40 push ups

    24
    30
    40
    36
    > 40 push ups

    DAY 1
    REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
    week 5: pick the appropriate column depending on your latest test results

    SET 9
    SET 7&8
    SET 5&6
    SET 3&4
    SET 1&2

    max (at least 50) max (at least 55) max (at least 60)
    14
    16
    17
    13

    18
    25
    30
    22

    22
    26
    33
    26

    DAY 3
    REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
    SET 9
    SET 7&8
    SET 5&6
    SET 3&4
    SET 1&2

    max (at least 44) max (at least 53) max (at least 58)
    10
    14
    15
    14

    18
    20
    23
    20

    18
    24
    30

    SET 5
    SET 4
    SET 3
    SET 2
    SET 1

    max (at least 40) max (at least 50) max (at least 55)
    15
    20
    30
    25
    46 - 50 push ups

    25
    25
    50
    40
    51 - 60 push ups

    hundredpushups.com
    Steve Speirs

    22

    DAY 2
    REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
    30
    35
    55
    45
    > 60 push ups

    DAY 1
    REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
    week 6: pick the appropriate column depending on your latest test results

    the hundred push ups training program

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