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12 Weeks To Better Push-ups



Below is a training protocol to help you train and develop your upper body pushing strength and endurance, specifically performing better at our max push-up test.

This protocol is designed to be performed three times per week, but it does leave plenty of wiggle room based on life's demands.

Depending on your own personal goals, your own current ability, and many other factors, you may want to modify the program slightly.

There are basically 2 different types of days:

1) Grease The Groove Days:

Greasing The Groove is a concept of performing a movement that you want to get better at multiple time throughout the day.  As you get more and more casual exposure to the movement, your body will become familiar with the process, you will become much more efficient with the movement, and soon it will be like tying your shoes (hopefully).

On Grease The Groove days you will break the total number Push-ups you need to perform for the day into 5-10 sets throughout the day.

If your training day calls for x3 Push-ups to be performed over 6-10 sets, and you performed 10 Push-ups on your max Push-up Test, then you will need to perform 30 Push-ups throughout the day broken into 6-10 sets.  You could perform 10 sets of 3, 6 sets of 5, or any combination that gets you to your total number within the assigned number of sets.

The other type of day is:

2) 1 Setting Days:

This day could probably use a cooler name, but in all honesty, having a cool name for this day isn't going to help you reach your goals and faster or safer.

On 1 Setting Days you will perform your Push-ups all at one time (in 1 Setting), taking about 10-20 minutes to complete all of the work.

Once again, you will have an assigned total number of Push-ups to perform an an assigned set range to perform these in.

Make sure you rest enough in between sets so that form and technique are not compromised, and that you are able to complete the number of Push-ups assigned.

Before you begin, please make sure that you check in with me (jesse@trebelwellness.com) so that you are set up for success and I can help guide you in the right direction along your journey.




If you have been sedentary, are de-conditioned, and/or feel you may not be adequately prepared to begin this push-up training, then follow this preparatory work before you begin the actual training plan:

Before you start, you need to find your max Front Leaning Rest (for time in seconds). This training is based off of your max Front Leaning Rest time.  

You can perform this protocol 3 times per week, resting at least 1 day between training days for 3 weeks before you need to take a rest week.

Once again, if you have any questions at all please e-mail me: jesse@trebelwellness.com.

Day 1 

Front Leaning Rest / Max Effort  / 2-3 sets

Scap Push-ups / 5-10 reps  / 2-3 sets

Elevated Push-ups / 5-10 reps  / 2-3 sets


Day 2

Scap Push-ups / 3-5 reps  / 3-5 sets

Push-up Negatives / 2-3 reps  / 3-5 sets

Front Leaning Rest / 70% of Day 1 / 3-5 sets

Day 3

Front Leaning Rest / Max Effort  / 2-3 sets

Scap Push-ups / 5-10 reps  / 2-3 sets

Elevated Push-ups / 3-5 reps  / 5-8 sets

*perform a shoulder focused Integrated Mobility movement of your choice for 30 seconds after every movement

Repeat this training schedule weekly, for up to 3 weeks, and up to 3 cycles.

If you complete this preparatory training, and still feel that you are not prepared to begin the Push-up training plan below, please reach out to me: jesse@trebelwellness.com).





If you feel you are ready to begin your Push-up training, start here:

Week 1
Protocol / Total Reps / Sets:

Grease The Groove / x3  / 7-10

1 Setting / x3 (of your max)  / 4-5 sets

Grease The Groove / x3  / 7-10


Week 2 
Protocol / Total Reps / Sets:

Grease The Groove / x3  / 6-10

1 Setting / x3  / 4-5 sets

Grease The Groove / x3  / 6-10


Week 3
Protocol / Total Reps / Sets:

Grease The Groove / x3  / 5-10

1 Setting / x3  / 4-5 set

Grease The Groove / x3  / 5-10


Week 4
REST!

Week 5
Protocol / Total Reps / Sets:

Grease The Groove / x4  / 7-10

1 Setting / x4  / 5-6 sets

Grease The Groove / x4  / 7-10


Week 6
Protocol / Total Reps / Sets:

Grease The Groove / x4  / 6-10

1 Setting / x4  / 5-6 sets

Grease The Groove / x4  / 6-10


Week 7
Protocol / Total Reps / Sets:

Grease The Groove / x4  / 5-10

1 Setting / x4  / 5-6 sets

Grease The Groove / x4  / 5-10


Week 8
REST!

Week 9
Protocol / Total Reps / Sets:

1 Setting / x5  / 6-7 sets

Grease The Groove / x5  / 7-10 sets

1 Setting / max effort / 3 sets *goal is >4x previous max


Week 10
Protocol / Total Reps / Sets:

1 Setting / x5  / 6-7 sets

Grease The Groove / x5  / 6-10 sets

1 Setting / max effort / 3 sets *goal is >4x previous max


Week 11
Protocol / Total Reps / Sets:

1 Setting / x5  / 6-7 sets

Grease The Groove / x5  / 5-10 sets

1 Setting / max effort / 3 sets *goal is >4x previous max


Week 12:

Take 3-6 days off then test for a new max :).




The standard protocol is to perform your Push-up 3 times per week, while continuing with your regular training 2-3 times per week.

If you need to speed up the progression of your training, then adding in an additional day or two per week of the Greasing the Groove protocol may be appropriate, but make sure you consult with me (jesse@trebelwellness.com) before you start.

Good luck! 
-Jesse



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