The No Pushup Plan

The No Pushup Plan


Follow this training schedule, and you'll be able to do 50 pushups in less than 10 weeks



By: Luke Richesson















How many fitness goals have you set and failed to
reach? If people fail or plateau on a goal such as performing 50
pushups, it is usually due to not having a well-thought out, periodized
plan. We fixed that problem for you by creating this program. This time
you will meet your goal.














Identify Your Weakness

There are different reasons you may not be able to perform 50 pushups, and different ways to fix these problems.





An overall low fitness level.


Work capacity has to improve to reach this goal.





Being overweight.


The goal should be to be as lean as possible to avoid pressing the extra weight.





An overall instability throughout the body.


• Shoulder instability. This limits your ability
to efficiently transfer power during the press. To fix this, you need
to strengthen the rotator cuff muscles (the teres minor, infraspinatus,
supraspinatus and subscapularis) and the scapular stabilizers (serratus
anterior, rhomboids, upper, middle, and lower trapezius).





• A lack of core stability. During a technically
sound pushup, the body should move as a unit. The hips should be in
line with the knees and shoulders; they shouldn't be perched up or
dragging behind. If this is present during your pushups, do the pillar
bridge series: prone, supine, and lateral.





What does the 50 push up goal really test?


Much like the 225-rep test performed at the
combine, this test is a strength endurance test. However, you still
need to focus heavily on your "maximal strength levels." You need to
improve your overall one-repetition maximum on your bench and incline
bench. The higher your one-rep max is on your bench, the lighter you
bodyweight will feel when you perform a pushup.





Monday: The goal in the gym is to improve
your maximum strength on your bench press, incline bench press,
dumbbell fly, dumbbell front raise, dumbbell lateral raise, and
dumbbell triceps extension. You should also choose an additional
triceps exercise. Use a weight that allows you to do a rep each second
-- this means you may use a lighter weight on week 2 than week 1.














Bench Press and Incline Bench Press
















































Week
Sets x Reps
Rest (mins)
Weight



1
3x7
3


Moderate




2
4x6
3:30
Moderately heavy



3: Unload
2x5
4


Heavy




4
3x6
3


Moderate




5
4x5
3:30
Moderately heavy



6: Unload
2x4
4


Heavy




7
3x5
3


Moderate




8
4x4
3:30
Moderately heavy



9: Unload
2x3
4


Heavy




10
Test






















Assistance Exercises
Week Sets x Reps Rest (mins)
Weight 1 3x12 1
Moderate 2 4x10 1:30
Moderately heavy 3: Unload 2x8 2
Heavy 4 3x10 1
Moderate 5 4x8 1:30
Moderately heavy 6: Unload 2x6 2
Heavy 7 3x8 1
Moderate 8 4x6 1:30
Moderately heavy 9: Unload 2x4 2
Heavy 10 Test
















Friday:
Today's goal is to improve your work capacity. When performing your
initial pushup test, at the end of the set you may feel a burning
sensation in your chest, shoulders, and triceps. You have to build up
your work capacity to buffer the lactic acid. You can do this with
isometric holds and metabolic circuits for time.





The goal during the isometric holds is to hold
each position with perfect posture, and the goal during the metabolic
sets to get a rep a second during the set.





You'll work the same muscle groups as on Monday.
Instead of doing the bench press, you will do three isometric pushup
holds: one just unlocking the elbows, one with your elbows at 90
degrees, and one with your chest an inch off the ground. All pushups
should be performed using only your bodyweight.





After that, perform the dumbbell fly, dumbbell
front raise, dumbbell lateral raise, and dumbbell triceps extension for
time. If your core is weak, add in the pillar bridge series. Be sure to
log your reps from set to set.














Isometric Pushup Holds
Hold
each position for the designated amount of time. For example, in week
1, you'll do a total of 6 sets (2 sets of each of the 3 positions).








Week
Sets x Time Held


Rest (Seconds)




1
2x25 sec
50



2
3x30 sec
60



3: Unload
1x35 sec
70



4
2x30 sec
50



5
3x35 sec
60



6: Unload
1x40 sec
70



7
2x35 sec
50



8
3x40 sec
60



9: Unload
1x45 sec
70



10
Test




















Assistance Exercises





Week
Sets x Time Held


Rest (Seconds)




1
2x25 sec
50



2
3x30 sec
60



3: Unload
1x35 sec
70



4
2x30 sec
50



5
3x35 sec
60



6: Unload
1x40 sec
70



7
2x35 sec
50



8
3x40 sec
60



9: Unload
1x45 sec
70



10
Test




















Pushup Test
Your
technique doing the actual pushup test should be the same technique you
use during the metabolic circuits. Your goal should be to do 50 pushups
in 50 seconds or less.














Symmetry Note
During
the 10-week program, it is important to train for symmetry. In addition
to the above plan, you should give equal importance to your pulling
motions, both vertical and horizontal. This will develop a well-rounded
body, improve your posture, and help to avoid shoulder discomfort from
all of the pressing.