Initial Test | Hundred Pushups

Rédigé par petitetremalfaisant - - Aucun commentaire

Site d'origine : http://hundredpushups.com/test.html

The test will highlight your current fitness level and determine where to start and how to plan your pushups training program.

AGE <40 40-55 >55
RANK number of pushups performed
1 0-5 0-5 0-5
2 6-14 6-12 6-10
3 15-29 13-24 11-19
4 30-49 25-44 20-34
5 50-99 45-74 35-64
6 100-150 75-124 65-99
7 >150 >125 >100

To perform the test, simply execute as many good-form pushups as you can. Don't cut corners and please don't cheat - the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but trust me, honesty is the best policy if you want to maximize your strength gains!

Once you've collapsed in a sweaty heap on the floor and your arms have stopped trembling from the exertion, make a note (mental or otherwise) of how many, or how few, pushups you were able to perform. As an example, the first time I performed the test, I managed to eek out just 19 consecutive good-form pushups.

Most people tend to fall into Rank 2 or 3 which is a great starting point for the plan. If you're ranked 1, you may need to consider one of the alternative pushups on the What is a Pushup :

According to Wikipedia, a push-up (USA English), or a press-up (UK English), is "a common strength training exercise performed in a prone position, lying horizontal and face down, raising and lowering the body using the arms."

Pushups are a basic exercise used in civilian athletic training or physical education and, especially, in military physical training and will develop the pectoral muscles and triceps, with ancillary benefits to the deltoids, serratus anterior, coracobrachialis and the midsection as a whole.

The origins of the pushup are not totally clear, although several known variations have been in existence for centuries. One school of thought is that the pushup as we know it is a joining together of two popular yoga poses - downward-facing dog (Adho Mukha Svanasana) and upward-facing dog (Urdhva Mukha Svanasana). The roots of yoga can be traced back over 3,000 years.

For the record, the phrase "pushup" was first recorded in the United States during the period from 1905 to 1910. Some 40 years later, the phrase "pressup" first appeared in British lexicon.

Instructions for "good-form" pushups

Lie prone on the ground with hands placed as wide or slightly wider than shoulder width. Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat.

Body weight should be lifted by the arms; don't be tempted to use your butt, stomach or the lower half of your body to pull yourself up. To maintain correct body alignment, imagine a straight line running from your head down to your ankles.

WEEK 1

So, you've completed your initial test and keen to start the program? Excellent news!

  • If you managed 5 or less pushups in the test, follow column 1.
  • If you completed between 6 and 10 pushups, column 2 is for you.
  • Between 11 and 20 consecutive pushups? Impressive! Column 3 is what you're looking for.
  • More than 20 pushups? I would suggest starting the program on Week 3. Choose either Column 2 or 3 based on the number of pushups you managed in your initial test.

For example: let's say you managed 8 pushups. Looking at the second column, Day 1 begins with Set 1 (6 pushups), a rest period of 60 seconds, before moving on to Set 2 (6 pushups). Rest for 60 seconds and continue with Set 3 (4 pushups) and Set 4 (4 pushups), before finishing with Set 5 and as many consecutive pushups as you can comfortably manage (at least 5, but not so many that you damage muscle tissue). The 60 seconds rest between each level should allow you to complete the workout, but I promise it will get tough towards the end.

Treat yourself to a rest day before moving on to Day 2, and then again before you complete Day 3. I find that Monday, Wednesday, Friday works well and allows you to use the weekend for rest and recovery before moving on to the next stage of the program. Feel free to juggle the plan around to meet your busy schedule, but make sure you rest in between workout days.

DAY 1
REST 60 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS < 5 6-10 11-20
SET 1 2 6 10
SET 2 3 6 12
SET 3 2 4 7
SET 4 2 4 7
SET 5 3+ 5+ 9+
DAY 2
REST 60 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS < 5 6-10 11-20
SET 1 3 6 10
SET 2 4 8 12
SET 3 2 6 8
SET 4 3 6 8
SET 5 4+ 7+ 12+
DAY 3
REST 60 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS < 5 6-10 11-20
SET 1 4 8 11
SET 2 5 10 15
SET 3 4 7 9
SET 4 4 7 9
SET 5 5+ 10+ 13+

Hopefully you made it safely through the first week and now you're keen to move on to Week 2. However, if for some reason you struggled with the program, I would suggest either retaking the initial test or repeating Week 1. You'll probably be surprised at how much stronger you already are and will sail through the first week and be fired up and raring to go.

WEEK 2

DAY 1
REST 60 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS < 5 6-10 11-20
SET 1 4 9 14
SET 2 6 11 14
SET 3 4 8 10
SET 4 4 8 10
SET 5 6+ 11+ 15+
DAY 2
REST 90 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS < 5 6-10 11-20
SET 1 5 10 14
SET 2 6 12 16
SET 3 4 9 12
SET 4 4 9 12
SET 5 7+ 13+ 17+
DAY 3
REST 120 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS < 5 6-10 11-20
SET 1 5 12 16
SET 2 7 13 17
SET 3 5 10 14
SET 4 5 10 14
SET 5 8+ 15+ 20+

WEEK 3

DAY 1
REST 60 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 16-20 21-25 >25
SET 1 10 12 14
SET 2 12 17 18
SET 3 7 13 14
SET 4 7 13 14
SET 5 9+ 17+ 20+
DAY 2
REST 90 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 16-20 21-25 >25
SET 1 10 14 20
SET 2 12 19 25
SET 3 8 14 15
SET 4 8 14 15
SET 5 12+ 19+ 25+
DAY 3
REST 120 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 16-20 21-25 >25
SET 1 11 16 22
SET 2 13 21 30
SET 3 9 15 20
SET 4 9 15 20
SET 5 13+ 21+ 28+

WEEK 4

DAY 1
REST 60 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 16-20 21-25 >25
SET 1 12 18 21
SET 2 14 22 25
SET 3 11 16 21
SET 4 10 16 21
SET 5 16+ 25+ 32+
DAY 2
REST 90 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 16-20 21-25 >25
SET 1 14 20 25
SET 2 16 25 29
SET 3 12 20 25
SET 4 12 20 25
SET 5 18+ 28+ 36+
DAY 3
REST 120 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 16-20 21-25 >25
SET 1 16 23 29
SET 2 18 28 33
SET 3 13 23 29
SET 4 13 23 29
SET 5 20+ 33+ 40+

WEEK 5

DAY 1
REST 60 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 31-35 36-40 >40
SET 1 17 28 36
SET 2 19 35 40
SET 3 15 25 30
SET 4 15 22 24
SET 5 20+ 35+ 40+
DAY 2
REST 45 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 31-35 36-40 >40
SET 1 10 18 19
SET 2 10 18 19
SET 3 13 20 22
SET 4 13 20 22
SET 5 10 14 18
SET 6 10 14 18
SET 7 9 16 22
SET 8 25+ 40+ 45+
DAY 3
REST 45 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 31-35 36-40 >40
SET 1 13 18 20
SET 2 13 18 20
SET 3 15 20 24
SET 4 15 20 24
SET 5 12 17 20
SET 6 12 17 20
SET 7 10 20 22
SET 8 30+ 45+ 50+

WEEK 6

DAY 1
REST 60 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 46-50 51-60 >60
SET 1 25 40 45
SET 2 30 50 55
SET 3 20 25 35
SET 4 15 25 30
SET 5 40+ 50+ 55+
DAY 2
REST 45 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 46-50 51-60 >60
SET 1 14 20 22
SET 2 14 20 22
SET 3 15 23 30
SET 4 15 23 30
SET 5 14 20 24
SET 6 14 20 24
SET 7 10 18 18
SET 8 10 18 18
SET 9 44+ 53+ 58+
DAY 3
REST 45 SECONDS BETWEEN EACH SET
(LONGER IF REQUIRED)
PUSHUPS 46-50 51-60 >60
SET 1 13 22 26
SET 2 13 22 26
SET 3 17 30 33
SET 4 17 30 33
SET 5 16 25 26
SET 6 16 25 26
SET 7 14 18 22
SET 8 14 18 22
SET 9 50+ 55+ 60+

 

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