Push Up Improvement Packet

$19.00

• Three 6-week plans to train push-up improvement
• Density, Volume, and Hybrid assessment-based, push up progressions
• Focused shoulder and chest mobility/stretching
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

The MTI Push-Up improvement packet consists of three, 6-week training plans, each utilizing a different progression methodology to improve overall push up performance.

We’ve tested and studied multiple varieties of push-up progression methodology over the years, and found no one methodology  significantly better than other for all athletes.

With this packet, the individual athlete can chose the progression which best fits his/her individual goals, or simply change up your routine to continue to improve on your push up assessments.

Note: These are not total-body training plans. Rather, each is focused solely on push up improvement.  These plans can be completed stand alone program, or in conjunction with any of our 200+ training plans. If your current plan has push ups programmed, replace it with the progressions outlined in this plan.

One common characteristic of each of these plans, however, is each is assessment-based. Athletes will complete a push up assessment at the beginning, middle and end of each plan. In this way each plan automatically “scales” to the individual athlete’s incoming push up performance and continues to push the athlete as his/her push up fitness improves.

This training packet has 3 plans:

1) PUSH UP IMPROVEMENT – HYBRID

This plan uses an assessment and percentage based density format for push ups 2x/week, as well as a muscular endurance based Bench Press progression to complement and improve push up performance. The athlete will assess max push-ups and 1RM Bench Press 3x (beginning, middle, end) in this six-week cycle, training 4x/week. Are your max push ups less than 20 reps? Start with this plan. 

Weekly Schedule

  • Mon: Density Push Up Progression
  • Tues: Bench Press Progression
  • Wed: Rest
  • Thurs: Density Push Up Progression
  • Fri: Bench Press Progression

Required Equipment:

  • Barbell, Weights, Rack, and Bench for Bench Press
  • PVC Pipe
  • Pull Up Bar

2) PUSH UP IMPROVEMENT – DENSITY

The density progression is our most implemented method for improving push up performance in tactical physical fitness tests. The progressions utilize percentages of the athlete’s 2-minute max push up effort on a running clock in order to automatically scale to the athlete’s level of fitness. A single training session only takes 8 minutes and has proven to be a effective method of improving push ups for the Lab Rats. The athlete will assess max push ups 3x (beginning, middle, end) in this cycle, and train 4x/week in this 6-week plan. Crunched for time? Start with this plan.

Weekly Schedule

  • Mon: Density Push Up Progression
  • Tues: Density Push Up Progression
  • Wed: Rest
  • Thurs: Density Push Up Progression
  • Fri: Density Push Up Progression

Required Equipment:

  • PVC Pipe

3) PUSH UP IMPROVEMENT – VOLUME

The volume progression employs a much higher total number of push-ups conducted on a weekly basis compared to the other two plans. Similar to the Density and Hybrid progressions, the athlete will conduct a 2-minute max push up assessment 3x (beginning, middle, end) during the 6 week plan. Due to the high volume, the athlete will only train push up’s 3x/week in this plan. Hit a plateau in your push up results? Start with this plan

 

Weekly Schedule

  • Mon: Volume Push Up Progression
  • Tues: Rest
  • Wed: Volume Push Up Progression
  • Thurs: Rest
  • Fri: Volume Push Up Progression

Required Equipment:

  • PVC Pipe

COMMON QUESTIONS

Do I get access to all 3 plans with this packet purchase?
Yes

How long do the training sessions last?
15-30 minutes. Each training session includes a short warm up, and a single push up progression circuit based on your most recent assessment results. These are not total-body strength and conditioning programs – but rather are laser focused on push up improvement.

Can I complete these plans in conjunction with other training?
Yes – just be smart. Replace the upper body pressing and push up work in another program with the push progressions in this program. Don’t double up.

Can I complete all 3 Training Plans? If so, what order?
Yes – just not at the same time! Complete one plan at a time in the following order: Hybrid, Density, Volume.

Can I see sample training?
Yes – click the “Sample Training” tab above to see training sessions from each plan.

What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session,  do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

What if I have more questions?
Email coach@mtntactical.com

 

Required Equipment

Push Up Improvement - Hybrid


  • Barbell, Weights, Rack, and Bench for Bench Press

  • PVC Pipe

  • Pull Up Bar


Push Up Improvement - Density

  • PVC Pipe


Push Up Improvement - Volume

  • PVC Pipe


 

Sample Training

Push Up Improvement - Hybrid 

MONDAY
SESSION 1
Obj: Assessment

Warm Up: 4 Rounds

Training:

(1) 2 Min. Max Push-Ups

RECORD TOTAL REPS

(2) 6 Rounds, every 75 sec
30% of your Max Reps
Push-Ups from SESSION 1

(3) 3 Rounds

*******************

TUESDAY
SESSION 2
Obj: Assessment
Warm Up: 3 Rounds

Training:

(1) Work Up to 1RM Bench Press

RECORD RESULTS

(2) 5 Rounds

Notes: You may need to ‘break’ the Bench Press rounds to complete your 20 reps. Rack the barbell as needed, shake it out, and get back to it.

******************

Push Up Improvement - Density

MONDAY
SESSION 1
Obj: Assessment

Warm Up:4 Rounds

Training:

(1) 2 Min. Max Push-Ups

RECORD TOTAL REPS

(2) 6 Rounds, every 75 sec
30% of your Max Reps Push-Ups from SESSION 1

(3) 3 Rounds

******************

MONDAY
SESSION 1
Obj: Assessment

Warm Up: 4 Rounds

Training:

(1) 2 Min. Max Push-Ups

RECORD TOTAL REPS

(2) 9 Rounds

  • 40% of your Max Reps Push-Ups from SESSION 1

  • Rest 90 sec.


(3) 3 Rounds

 
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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

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This Plan is one of 200+ plans included in the Athlete's Subscription.