Greasing the groove: Push ups

I apply the training method “Greasing the groove” [1] to my push up performance. My interpretation of this method is:

  • Do not train the excercise to fatigue.
  • Train the excercise very frequently.

The application to push ups means in this case for me:

  1. Determine the maximal performance. Performance is measured as number of proper-form push ups. To relax my wrists and increase the range of motion, I use my DIY parallets or knuckles if no parallets are available. Result: 42 push ups after a warm up set of 20 repetitions.
  2. Perform half of the maximal performance - 20 in my case at the time being - six times each day for 30 days. I determined the set number of six by available time each day, integration in my other physical training and exhaustion. The number of sets should be distributed equally over the day and are possibly integrated in other training occasions. The equal distribution includes working times and time at home.

The purposes of this study are:

  • Increase push up performance. While push ups are an essential excercise, I found them surprisingly exhausting. I had very good experience with 50 (ring) pull ups each day for 30 days for my pull up performance in winter 2015/2016.
  • Increase overall push performance. This will help for more complex composite movements that I am weak in.
  • Develop a better push up form.

The start date is tomorrow, 04/24/2017!

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” (Will Durant)

[1]Further reading can be found here: No guarantee on correctness but a good read.

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