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Spring Challenge - Train for the Push Up Test

April 5, 2007 Print This ArticleShare

Author: Certified HyperStrike Trainers

To do well on the push up test, you will have to train for it. Most of the training will be push ups, but there are other exercises and push up variations that will also help you score well. In order to score well you will have to put in a lot of hard work.

First, you need to get good at doing push ups. In order to get good at something you must practice. So, practice doing push ups everyday. Each week try to do a few more. There will be weeks that you need to back off and let your body recover, but the goal is to get your body to do more. This will build the specific endurance that you will need for the push up test.

Next, you need to get stronger. Increasing strength will make the push up a little easier. You can increase your strength with weighted push ups or more difficult variations of the push up, like incline or handstand push ups. You can also increase strength with traditional strength training exercises like the bench press, military press or dips.

Finally, you will need some intense conditioning for the test. I would recommend interval training. There are many ways to structure your intervals and you should try many of them. Two good intervals are the tabata interval (20 seconds of work with 10 seconds of rest repeated 8 times) and X seconds of work with 2X seconds of rest (you decide how long to work and rest twice as long for as many intervals as you can complete).

Now we need to put it all together. The most important part is the specific endurance -- that should be done every day. It can be done before or after the rest of your workout or as a separate workout. Strength training can be done 2 or 3 times a week, but it isn’t as important as you get close to the test date. Conditioning can also be done 2 or 3 times a week and should be done more often as the test date approaches.

Train hard and good luck on the push up test!!
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