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Plans for Building Powerful Pushups
Hardstyle Abs. CC: One-Arm Pullup. Flexible Steel. HardStyle Abs. CC: Advanced Bridging. Raising the Bar. Your browser does not support iframes.
The Fighter Pull-up Program Revisited
Remember Me? Search Dragon Door Site. Search Forums. Last Jump to page: Results 1 to 10 of Add Thread to del. Mike Mahler. THanks Mike Mahler. Share Share this post on Digg Del. I got it from someone else, not directly from the Muscle Media article, but I think it is accurate.
After finding out your max, you will do a percentage of this number for your workout. Guidelines Never go near failure except when testing your max Vary reps, sets, rest periods daily Taper down before a peak Do the routine when you get up in the morning and your last set of pushups should be done one hour before your bedtime.
Join Date Nov Posts 2, Join Date Nov Posts The Mag article is worth buying There's another program called "Drop and give me " in the same article that's alot like the other one only a bit harder. Today was day 5 for me and I'm finally to the point to where I feel I can do much more than what I did in my "test" and I can't wait to test myself again. My abs feel those pushups too and I can tell they're getting stronger too.
Even though I hate that crappy magazine I'm getting a subscription. Join Date Jul Posts 1.A couple of years ago, I wrote an article, Strength in Numbersabout my journey towards a set of pushups. I became a sort of pushup guinea pig, trying different programming, rep ranges, peaking tactics, and so forth. However, it is not imperative to understand the molecular biochemistry behind why it works, simply that it is brutally effective.
The Evil Russian Pushup Program
As Pavel says, it is not a program for beginners. In order to get the most out of Planyou must know how to maximally express power in your pushups. Pavel generously permits de-loading pushups using a resistance band, if required. However, the preferred option is to simply get stronger first. I also demonstrate using a band to increase difficulty when required. To a seasoned lifter, performing power pushups may not be a hard task, but doing a set of 20 can be challenging.
To a beginner, doing just 1 can seem daunting. I want to help make Plan accessible to everyone. The following pushup programs have given great results with those I coach—beginners and veterans alike.
Both plans include variations to suit a range of abilities. As with many movements, GTG works very well for increasing pushup strength. Since I have found most people do better with a target number of sets to perform each day, I created a guided GTG protocol that also takes care of waving the daily volume with a flip of a coin.
This has been very effective for my students trying to achieve their first pushup from the floor or increase their standard pushups to multiple sets of After 2 weeks, retest your standard pushup RM, recalculate your reps and restart. Once your RM no longer increases when tested, increase the volume of your next cycle by adding another training day per week, or moving from option 1 to option 2, or moving to another program.
Even though this plan works People tend to forget to do their sets during the day, plus I have yet to convince anyone to drop down at the office and do pushups with onlooking co-workers.Pavel Tsatsouline introduced me to the idea of the Russian fighters' pull-up program.
It's a multi-week program that involves "sneaking up" on reps. Six days per week you'll perform 5 sets of pull-ups using a very specific rep scheme. If your max is five strict pull-ups, do this:.
If you can do more than five, add load.How to Increase Your Pushups by up to 30% (INSTANTLY!)
The test would be max reps for three. So, if you can do three reps with, say, 15 pounds around your waist, follow the simple day program below. Use the same load for the duration of the days. Make light weights feel heavy to build your arms without leaving your house. The only way beat obesity is to accept some painful truths, then take action.
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Steal This Strength-Building Workout from the Soviet Special Forces
You've seen their ridiculous photos. Now it's time you heard the truth about how and why they do it. This pandemic, a nutritional one, affects roughly one eighth of the world's population, especially athletes.
Here's how to beat it. Brain atrophy, thyroid suppression, and decreased strength. Well, that's not good. Avoid this stuff. All you have to do is perform your reps in a specific way.
Here's exactly how. The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be betterRob is one of the top kettlebell trainers in the world see his rating on DragonDoor.
Rob was kicking my ass and showing me all sorts of new kettlebell exercisesI had never seen before. The conversation turned to bodyweight exercises and Rob mentioned the name Pavel Tsatsouline and how much he had contributed to bringing the kettlebell training and many Soviet Special Forces techniques to the U. Here is some of the information that Pavel smuggled back across enemy lines to bring to the land of the Free. To do the routine first you have to find out the maximum number of reps you can do in pushups.
After finding out your max, you will do a percentage of this number for your workout. Check out a few videos of Pavel:. The routine is over, you can do it for two weeks, then do something else for another two weeks, then you can do the pushup program again.
Do the routine when you get up in the morning and your last set of pushups should be done one hour before your bedtime. Answer: That is the word that is out on the street that he has trained Russian Special Forces. Where can I learn more about International kettle bell certifications? Check it out here:. Pavel Tsatsouline Interview September 11, pm.
Pavels Pullup and pushup ladder September 11, pm. Russian Pull up Program September 16, pm. Russian Bodyweight Workouts October 1, pm. Coach Mike Burgener Interview October 22, am. Spetsnaz Workout February 8, pm.
Redmond Burke April 15, pm. My question is for the pull ups.We are reprinting the program by popular demand. The pull-up is the logical choice of exercise to strengthen your lats. If you ask an experienced bodybuilder how to work the latissimus most thoroughly, he will tell you to look up, force your chest open, and draw your shoulder blades together at the top of the pull-up. This may be okay for bodybuilders, but what does this have to do with fighting?
This is the way you should finish your pull-ups. Look straight ahead and hunch over the bar. Touch your neck or upper chest to the bar to make sure there is no question that you have completed the rep.
Lower yourself under complete control and pause momentarily with your arms fully straight before going for another rep. You start with an all-out set and then cut a rep in each consecutive set for a total of five sets. The next day add a rep to the last set. Then a rep to the set before that, etc. The system is intended to be used for four weeks. At the end of the month, take two or three days off and then test yourself.
It is not unusual to up the reps 2. In other words, you are likely to end up cranking out reps if you started with 5. If you can already do between 6 and 12 reps, then start the program with the first day your PR shows up. For instance, if your max is 6 pull-ups start with day 7; if your max is 8 start with day If you run into a snag with this routine, back off a week and build up again.
If you hit the wall again, switch to another routine. Here is how the program applies to those who currently max at three pull-ups.
The below is also excellent for anyone whose goal is pure strength rather than reps; just hang a kettlebell or a barbell plate on your waist to bring the reps down to three.
You can see that the higher the RM, the quicker the reps drop off. The reason is simple. You should have no problem doing four reps a few minutes after 5RMx5. But x24 is not going to happen after an all-out set of The higher the reps, the greater the fatigue. Therefore, you need to start more reps down from your rep-max and cut the reps more between sets. An extra day of rest here and there is also in order; the recovery from sets of fifteen or twenty is not nearly as quick as from fives and triples.
In spite of his basketball height and exhausting full contact training, the karateka maxes out at 25 strict pull-ups. What is your excuse? I personally space the sets out an hour or more. I feel very prepared and accurate when it comes time to knock them out. An upcoming set can be looked forward to and the mind can be thinking of its execution.
A little more like GTG and less opportunity for exhaustion. The necessity to perform steady and strict rep sets in this program leads to the strength gains. Also, follow the program and track your reps daily as well as take the suggested day off from RFPP. If you remain consistent and follow throuh from your initial RM to the end of the XRM program, you will achieve the suggested results.
I max out at 20 pull-ups.Forum Rules. As a company with powerful friends in the world of strength and conditioning, Dragon Door offers the world's premier resources for functional fitness and the highest level of physical performance.
If you wish to excel in any athletic endeavor, then you are in the right place. Get your training questions answered with the experts and with fellow enthusiasts on the Dragon Door Forum. Hardstyle Abs. CC: One-Arm Pullup. Flexible Steel. HardStyle Abs. CC: Advanced Bridging. Raising the Bar. Your browser does not support iframes. Remember Me? Search Dragon Door Site. Search Forums.
Page 3 of 4 First 1 2 3 4 Last Jump to page: Results 21 to 30 of Add Thread to del. Kai Johnson. Originally Posted by speaker. Share Share this post on Digg Del. Join Date Aug Posts How hard are you willing to train at it? My team at work has a group bet on how many of us can make it to continuous pushups allowing rest in the plank position my December 10th.
About half are using this program to train for it. I started two weeks ago with a max of My max is now I might not make the challenge in time but i'm getting better, and pretty fast.
A lot of great info on here. I just started doing BW excersises three months ago. Mostly push-ups. Then a month ago I bought the Door Gym pull up bar. Before that, I would throw a towel over the bathroom door and do pull-ups.
I could only do three. And on the bar, only one. With perfect form. But after reading about GTG on here, I can do seven now. I bought NW yesterday and ordered the CC on here. Some days I'll do push-ups. In sets of With four minutes rest inbetween sets.This method, developed for the Spetsnaz, the special forces group in the former Soviet Union—still active in present-day Russia—might be your answer.
Pavel Tsatsouline, legendary strength expert and former physical trainer for the Spetsnaz, needed a time-efficient way to train soldiers to pass the team's Pull-Up test. The soldiers had to complete 18 dead hang Pull-Ups while wearing a pound vest—the weight of their bulletproof vest. Many folks can hardly do a few dead hang Pull-Ups, forget about hitting reps in the high teens with heavy weight.
So you can imagine that these guys were very strong. But before we get into the workout, you need to understand the philosophy behind Pavel's training methods. Pavel, who is now the founder and chairman of StrongFirstis an advocate of what he calls Greasing the Groove.
This technique involves performing an exercise almost every day, but without ever reaching complete failure—counter to most training styles. Frequently performing an exercise serves as practice for your central nervous system, which is responsible for sending the signals that tell your muscle fibers to fire. As you perform the same exercise over and over again, your nervous system signals more fibers to fire. However, you need to be careful to avoid doing too much or else the whole system falls apart.
If you work to failure like in a traditional workout, your muscles will be too fatigued and potentially too sore to allow you to do the same exercise every single day. Pavel recommends performing sets of half your max with extended rest periods, no less than five minutes.
In fact, doing your sets over the course of several hours a day is highly effective. You're able to get in a lot of work while keeping your muscles fresh. So let's say you can do a max of 50 Push-Ups. With Grease the Groove, you can do five sets of 25 Push-Ups throughout the day with one or two hours of rest between sets. It will feel like you're hardly working, but you will get stronger.
But not everyone has the liberty—including the Spetsnaz—to put this method into practice. Pavel's Ladder is a condensed version of Grease the Groove.
The same principles apply, but in a workout that can be completed in a single session—the length depends on how many reps you can perform. The workout is simple. Perform reps of an exercise with every set increasing by one rep.
The final rep should be two reps shy of how many reps you think you can perform at the top of the ladder. On the final set, you should be able to perform 12 reps if you want to.
If you're grinding out the last rep, you screwed up. To make this ladder sequence work, you need to rest between sets.