Pushup Training plan – Example

This is an example pushup training plan

The principles for this Navy PRT Pushup Training plan plan was taken from Stew Smith’s material and Tim Ferriss’ 4 Hour Body. The principles on the importance of rest was taken from Crossfit. Following the below push up training plan will give you a solid chest workout and should get you to an excellent medium on the Navy PRT

Week one through three will focus on increasing your reps, while week four through six will focus on speed work. This Navy pushup plan can be done in conjunction with your normal workout. Just be sure to do the pushup workout before your normal workout, and don’t double up on chest exercises.

WEEK ONE-THREE: ENDURANCE FOCUS

  • Monday: Do as many pushups as you can in two minutes. Record this number. Rest for 5 minutes and max out your pushups two more times. Your scores will look something like this
    • 1st Try: 53 pushups
    • 2nd try: 41 pushups
    • 3rd try: 28 pushups
  • Tuesday: Do 150 pushups throughout the day in as few reps as possible
  • Wednesday: Do 200 pushups throughout the day in as few reps as possible
  • Thursday:Do 200 pushups throughout the day in as few reps as possible
  • Friday: Take the Navy PRT (Run/Pushup/Situp)  and record your scores
  • Saturday: Do 200 pushups throughout the day in as few reps as possible
  • Sunday: Rest from everything. If you like you can do low impact stretching.

WEEK FOUR – SIX: SPEED FOCUS

  • Monday: Set your watch for 45 seconds and do as many pushups as possible in 45 seconds. Do this four times
  • Tuesday: Rest; do 20 easy pushups
  • Wednesday: Set your watch for 45 seconds and do as many pushups as possible in 45 seconds. Do this four times
  • Thursday:Rest; do 20 easy pushups
  • Friday: Take the Navy PRT (Run/Pushup/Situp)  and record your scores

Congrats and well done. If you finished this workout please e-mail me and let me know how it went.

This pushup workout was created by John Jones. John Jones is a fitness enthusiast and 2014 graduate from the University of Oregon in Sports Medicine.

You can reach out to John for personalized coaching at [email protected] or www.johnsfitness.com