When training for my first triathlon (2009 Long Beach Sprint Triathlon) I set various goals to help me prepare for race day. One of those goals was to do 300 push-ups without stopping. I did some research and found an interesting workout that allowed me to accomplish my goal.
I started off being able to do about 70 something push-ups, if I recall correctly. A few weeks later, I was able to do 324 push-ups in one set. The is my personal best and have yet come close to touching that again. I will warn you, this work-out is time consuming, but if done right, results will be noticed within 2 weeks. So without further ado, I present to you the Crazy Russian Push-Up Program:
Week 1
Mon: 100% Test, Relative Intensity (RI) 30%, Set Frequency (SF) 60 min
Tues: RI 50% SF 60 min
Wed: RI 60% SF 45 min
Thurs: RI 25% SF 60 min
Fri: RI 45% SF 30 min
Sat: RI 40% SF 60 min
Sun: RI 20% SF 90 min
Week 2
Mon: 100% test RI 35% SF 45min
Tues: RI 55% SF 20 min
Wed: RI 30% SF 15 min
Thurs: RI 65% SF 60min
Fri: RI 35% SF 45 min
Sat: RI 45% SF 60 min
Sun: RI 25% SF120 min
Week 3
Mon: 100% test
Sooo, what do all these numbers mean??? Let's say that on Monday you start off and you get down and do 50 push-ups, until you cannot push yourself off the floor. That is your max 100%. If you did you 50 push-ups at 9 AM, then 60 minutes later (10 AM) you will do 30% of 50 (which is 15 push-ups). If you ever get a random number like 22.3 or 84.6 push-ups, don't be lazy and round up to the next whole number! So come Tuesday, you will do 50% from your original set done on Monday, which means you will be doing 25 push-ups every 60 minutes. Wednesday, 30 push-ups every 45 minutes. Now, this means that if you are walking your dog, you will stop and do your set. If you are doing an assignment or working on a report, you will stop and do your set of push-ups! Don't cheat yourself and then come back later and say the program didn't work...I will say BS.
The only one warning I do offer with this program, as you get into the 150+ push-up range, the time to complete each set will increase...but so will your strength! So go out there, and show the world how push-ups should be done. BTW, here is a quick link to proper push-up technique. Enjoy!
...keep pushing.
Can you work out with weights while doing this program?
ReplyDeletenah your not meant to do anyother upperbody exercise.
DeleteI've heard that no you cannot, because you want your body to be focusing on the muscles required to do push-ups and so on.
ReplyDeletei only have 1 week....
ReplyDeleteThis comment has been removed by the author.
ReplyDeletewould there be a way to modify this satisfactorily to fit in with, say, a school day? before school, recess, lunch, after school and so on. I cant be doing push ups halfway through a class.
ReplyDeleteThanks
Just ask to go to the bathroom and do it
DeleteWe did it with a friend a we would time each sets right between every class
DeleteBro, if you are doing it in he middle of class, your class mates might think you are crazy and will stare, but they will think, "damn hes dedicated", and in 2 weeks time you will have all the ladies. And be super strong. What more do you need?
DeleteDoes this mean even when you’re sleeping? Or just the 16 hours of the day that you’re awake?
ReplyDeletewhat if your 100% is just 26 does it still apply.
ReplyDeleteIf I fail to complete many of my sets on some of the harder days am I doing something wrong?
ReplyDeleteSleep schedule? Deity?
ReplyDeleteDo the reps on top of my wife count?(it's mainly just hips)
ReplyDeleteYeah they count, as long as she is transgender.
ReplyDelete