30 Day Push-up Challenge
Get stronger to live longer! Seriously, the evidence says strong people live healthier and longer lives than their less strong peers. One of the best health promoting strategies for anyone is to build some strength. Let me show you how to do it at home and with no equipment. In a few minutes per day you can build and maintain health giving strength.
Here is how you do it.
Test your maximum number of repetitions (Rep Max) on day 1. Watch this video to determine the best pushup posture for you. (Everyone can do a pushup even if it is standing up and pushing against the wall) Push out as many repetitions as you can before you can do no more. Note the number, this is your Rep Max. Mine was 25.
Don't be a hero with this, you're going to be doing a lot of push-ups!
Take day 2 off and start the pushup program on day 3. Do no other push exercises over the next 30 days.
Try to train your pushups 5-6 days a week. If you are sore skip a day.
Watch HERE for an example of a warm up to do before the first training session of the day.
Every training day do 9 sets of pushups spread throughout the day. Rest for a minimum of 15 minutes between sets, there is no upper limit on rest period.
Each training day roll a die to determine what percentage of your max reps you are going to use. Use the following table.
Throw the dice, a 1 means you do 1/3 of your Maximum Reps, 2-4 means you do 1/2 and throw a 5 or 6 and you’ll do 2/3. You have to do a total of 9 sets throughout the day so start early and leave plenty of rest between sets to recover.
So, if you have a 40 Rep Max and you roll a 1 you are going to do 33% of 40 = 13 repetitions (9 times in the day)
If you rolled a 2,3 0r 4 you'll do 50% of 40 = 20 reps for 9 sets in the day. Roll a 5 or 6 and you're going to work a little harder. This introduces some "waviness" to the program. If the final few sets of the day are a struggle then make your push-ups less difficult by using one of the more upright postures. Try to complete the daily number but don't be a hero!
@ 2 weeks, after a rest day you should retest your Rep Max. (Rest the next day)
Keep going using your new Rep Max for the next 2 weeks.
Please! Everyone who is going to do this program, let me know so I can support, help advise and celebrate your success with you.
Just send me an email here.
A note on diet and sleep.
Keep it simple, drink plenty of water, eat LOTS of vegetables and some protein every day. Keep processed, sugary carbohydrates out of your diet. Don't drink alcohol.
Sleep 8 hours every night, rest is crucial to your wellbeing and strength.
Watch the video's let me know when you're going to begin and let's do this!
Good luck,
Mark