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Army-Fitness.com

Supplying Information And Equipment For The New 2020 Army Combat Fitness Test

Intermediate Army Pushup Training Plan

Disclaimer up front:    I am not a medical doctor and I don’t try and play one on the internet. Do not start this training plan or ANY workout unless you are physically able.  Check with your Doctor before performing any of these exercises. If you would like a customized pushup or situp training plan contact me below.

The principles for this Army 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 training plan will give you a solid chest workout and should get you far beyond the minimum score on the Army Fitness Test.

Week  one through three will focus on increasing your reps, while week four through six will focus on speed work. This Army 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.

ARMY PUSHUP PLAN WEEK ONE THROUGH TWO: 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 army PFA (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.


ARMY PUSHUP PLAN WEEK THREE: TAKE A BIT OF A BREAK

  • 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 should start looking better from last weeks scores, and will look something like these scores:
    • 1st Try: 63 pushups
    • 2nd try: 51 pushups
    • 3rd try: 38 pushups
  • Tuesday: Rest; do 20-40 easy pushups throughout your day
  • Wednesday: Rest; do 20-40 easy pushups throughout your day
  • Thursday: Rest; do 20 easy pushups
  • Friday: Really test your self.  Push yourself to the limit and 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.
  • Saturday – Sunday: Rest from everything. If you like you can do low impact stretching.

ARMY PUSHUP PLAN WEEK FOUR-FIVE:  SPEED FOCUS

  • Monday: Set your watch for 20 seconds and do as many pushups as possible in 20 seconds. Do this four times
  • Tuesday: Rest; do 20 easy pushups
  • Wednesday: Set your watch for 20 seconds and do as many pushups as possible in 20 seconds. Do this four times
  • Thursday:Rest; do 20-40 easy pushups
  • Friday: Take the ARMY PFA (Run/Pushup/Situp)  and record your scores
  • Saturday: Set your watch for 20 seconds and do as many pushups as possible in 20 seconds. Do this four times
  • Sunday: Rest from everything. If you like you can do low impact stretching.


what does not kill me only makes me stronger

Nietzsch

ARMY PUSHUP PLAN FINAL WEEK 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 ARMY PRT (Run/Pushup/Situp) max it out, do your very best and record your scores

Congrats on all your hard work  and well done. If you finished this workout please e-mail me and let me know how it went.  Please feel free to also contact me below if you would like your story featured on this website.