PUSH UPS

BY COACH PIETER VODDEN

FORMAT 4sessions per week, 30 min for Back Day. 60min for Push Day.

Monday : Back/ Pulling and Accessory

Tuesday : Push Cycle

Thursday : Back/ Pulling Accessory

Friday : Push Cycle 

Our two pushing days will work specifically on our pushing cycle, with activation at the start and accessory work at the end. If you have been following Tuesdays and Fridays Bodyweight to this point then you will be used to this schedule. Many of you have also made great progress with your push ups. I guarantee this works. All you have to do is show up and make it happen!

For our Back/ Pulling / Accessory days you will review the following demo videos. These exercises help us with shoulder stability, back activation and strength, core activation and strength . If we overdevelop the “push” without working on the “pull “ we will likely cause inflammation and internal rotation which leads to bad form and ultimately pain. So these sessions are an insurance policy “prehab” as well as functional aids toward pushing . They will take no longer than 30 Mins and will not interfere with other training you have on Mondays and Thursdays . 

ANY EQUIPMENT NEEDED: You will need some basic household items like a towel/can of food/water bottle but you do not need to go out and buy anything. If you have dumbbells, amazing but not required.

TECHNIQUE

The Push Up, though a simple movement, requires a mindful approach. Please watch to following video to understand hand position, hip position , shoulder position, head position and the rules of engagement 

To perform the perfect Push Up you need a few things:

1: The activation of the correct muscles (knowledge + practice)

2: The existence and development of Anterior pushing muscles (Chest / Shoulders / Triceps)

3: The existence and development of the corresponding Pulling muscles (lats/ posterior delts/ rhomboids)

4: Core Strength (the ability to support and stabilize your spine.)

5: Consistency (these skills must be applied consistently)

6: Progressive Overload (the process by which we increase stress on the required abilities)

You can find links to the training videos here:

BACK PROTOCOL 1

30 Min EMOM

1 : 45s Burt Reynolds Left

2:  45s Burt Reynolds Right

3:  45s Seated Towel Pull

4:  45s Bent Over Lateral Raise

5:  45s Elevated Skull Crusher

BACK PROTOCOL 2

On a Rolling Clock . 30 Min Structural AMRAP. Move with a Purpose

1 Min Plank

1 Min Arrested Superman

15 X Loaded I

15 x Loaded T

15 x Loaded Y

30s Towel Pull Apart

PUSH CYCLES

These you will do with me every Tuesday and Friday at 8am if possible , if not you can just follow the programming and instructional video on the day. The goals of the cycle are first and foremost to do push ups properly and secondly to add “stress” to the push through the variables we have ( reps, sets, rest and tempo).  We will work together on this for the next 4 weeks and you will give me feedback as you go. Can’t wait to get started with you all and thanks for taking the time to improve!