week 1
So, you've completed your initial test and you're keen to start the program? Great! If you managed 5 or less push ups in the test, follow column 1. If you completed between 6 and 10 push ups, column 2 is for you. More than 10 consecutive push ups? Impressive! Column 3 is what you're looking for.
For example: let's say you managed 8 push ups. Looking at the second column, Day 1 begins with Level 1 (7 push ups), a rest period of 60 seconds, before moving on to Level 2 (another 7 push ups). Rest for 60 seconds and continue with Level 3 (5 push ups) and Level 4 (4 push ups), before finishing with Level 5 and as many consecutive push ups as you can comfortably manage (at least 5, but not so many that you damage muscle tissue). The 60 seconds rest between each level should allow you to complete the workout, but I promise it does get tough towards the end.
Treat yourself to a rest day before moving on to Day 2, and then again before you complete Day 3. I find that Monday, Wednesday, Friday works well and allows you to use the weekend for rest and recovery before moving on to the next stage of the program. Feel free to juggle the plan around to meet your busy schedule, but make sure you rest in between workout days.
Day 1 rest 60 seconds between each level (longer if required) |
|||
|---|---|---|---|
| up to 5 push ups | 6 - 10 push ups | more than 10 push ups | |
| level 1 | 2 | 7 | 10 |
| level 2 | 2 | 7 | 10 |
| level 3 | 2 | 5 | 8 |
| level 4 | 2 | 4 | 6 |
| level 5 | max (at least 3) | max (at least 5) | max (at least 7) |
Day 2
rest 90 seconds between each level (longer if required) |
|||
| level 1 | 4 | 9 | 12 |
| level 2 | 3 | 8 | 12 |
| level 3 | 2 | 6 | 10 |
| level 4 | 2 | 5 | 10 |
| level 5 | max (at least 4) | max (at least 7) | max (at least 10) |
Day 3
rest 120 seconds between each level (longer if required) |
|||
| level 1 | 5 | 10 | 15 |
| level 2 | 4 | 8 | 13 |
| level 3 | 4 | 8 | 10 |
| level 4 | 3 | 5 | 10 |
| level 5 | max (at least 5) | max (at least 10) | max (at least 15) |
| print week 1 | |||
| print complete program | |||
Hopefully you made it safely through the first week and now you're keen to move on to Week 2. However, if for some reason you struggled with the program, I would suggest eithing retaking the initial test or repeating Week 1. You'll probably be surprised at how much stronger you already are and will sail through the first week and be fired up and raring to go.
If you're ready to move on, let's take a look at Week 2 of the Hundred Push Ups Program.
© 2008 Steve Speirs | Original Template Design by Andreas Viklund
Based on an original idea @ 100pushups.info
