Developing Strength: Pushups

Building a Body

While there is no doubt in my mind that those with proper training have an advantage in a fist fight, having a strong body is equally important. To quote Theodore Roosevelt Sr., “…you have the mind but you have not the body, and without the help of the body the mind cannot go as far as it should. I am giving you the tools, but it is up to you to make your body.”  This could not apply more to Karate training. A teacher can give you all of the techniques, but without the proper conditioning, there is no way to do them as effectively as possible. Does this mean you need to look like a body builder – no. Does it mean you have to stay fit – yes.

The Pushup

One of the finest exercise in the history of mankind is the pushup. It builds a strong core, chest, shoulders, and arms. If done correctly, I am even told that you can “rest” in it. For many though, this is a daunting task that given there best efforts in only five pushups. I am going to teach you how to fix that and work your way up to more pushups than you have ever done.

Pushup Endurance

To increase your number of pushups, we will do increasing sets. Follow this simple routine three days a week and you will increase your number of pushups dramatically.

Week 1

Day One (60 Second Breaks): 2 Pushups, 2 Pushups, 3 Pushups, 2 Pushups, Max Pushups

Day Two (90 Second Breaks): 3 Pushups, 4 Pushups, 3 Pushups, 2 Pushups, Max Pushups

Day Three (120 Second Breaks):  4 Pushups, 5 Pushups, 4 Pushups, 4 Pushups, Max Pushups

Week 2

Day One (60 Second Breaks): 4 Pushups, 4 Pushups, 6 Pushups, 4 Pushups, Max Pushups

Day Two (90 Second Breaks): 6 Pushups, 8 Pushups, 6 Pushups, 6 Pushups, Max Pushups

Day Three (120 Second Breaks):  8 Pushups, 10 Pushups, 8 Pushups, 8 Pushups, Max Pushups

Week 3

Day One (60 Second Breaks): 12 Pushups, 13 Pushups, 15 Pushups, 12 Pushups, Max Pushups

Day Two (90 Second Breaks): 14 Pushups, 16 Pushups, 16 Pushups, 12 Pushups, Max Pushups

Day Three (120 Second Breaks):  15 Pushups, 16 Pushups, 18 Pushups, 15 Pushups, Max Pushups

Week 4

Day One (60 Second Breaks): 18 Pushups, 20 Pushups, 24 Pushups, 19 Pushups, Max Pushups

Day Two (90 Second Breaks): 22 Pushups, 25 Pushups, 25 Pushups, 20 Pushups, Max Pushups

Day Three (120 Second Breaks):  25 Pushups, 28 Pushups, 30 Pushups, 26 Pushups, Max Pushups

Week 5

Day One (60 Second Breaks): 28 Pushups, 30 Pushups, 32 Pushups, 30 Pushups, Max Pushups

Day Two (90 Second Breaks): 30 Pushups, 32 Pushups, 35 Pushups, 33 Pushups, Max Pushups

Day Three (120 Second Breaks):  32 Pushups, 35 Pushups, 34 Pushups, 33 Pushups, Max Pushups

Week 6

Day One (60 Second Breaks): 35 Pushups, 40 Pushups, 45 Pushups, 40 Pushups, Max Pushups

Day Two (90 Second Breaks):40 Pushups, 42 Pushups, 47 Pushups, 45 Pushups, Max Pushups

Day Three (120 Second Breaks):  45 Pushups, 50 Pushups, 52 Pushups, 48 Pushups, Max Pushups

Form

Ensure that when you are doing pushups:

Your back is straight.

Your butt is down.

You are break 90 degrees with your elbows when you lower yourself

You do NOT touch the ground.

You are drinking plenty of water.

Take the Challenge

Ready to build up your strength? Start the pushup challenge today and tell us how you are doing!