In case you missed the StrongFirst 30-day pushup plan from the last newsletter, you can find it here.
Onto your questions.
Is this program for strength, strength endurance, or high rep muscular endurance?
Any of the above.
The students who have taken both seminars, Plan Strong™ and Strong Endurance™, could not help noticing similarity in some loading parameters. For example, both often prescribe 1/3-2/3 of one’s maximal reps:
- 3-6 reps with 10RM for heavy presses or squats (strength)
- 10-20 reps with 30RM for high rep pullups (strength endurance)
- 35-65 reps with 100RM pushup max (endurance)
The reasons are different—assuring the perfect form to “grease the groove” for strength and reaching the desired metabolic conditions for “strong endurance”—but the recommendations are often similar.
So, whether your max pushup reps are 10, 100, or anything in between, the plan will work for you.
Can the program be applied to one-arm pushups?
Yes. Also to incline and decline pushups, weighted pushups, knuckle pushups, handstand pushups, diamond pushups… Pick one.
Of course, if you pick some exotic variation, you will not be able to compare your progress with your sisters and brothers in strength who have chosen the classic pushup.
What does a perfect pushup look like?
See the article by Karen Smith, StrongFirst Certified Master Instructor or the detailed instructional video in our StrongFirst Bodyweight Online Course HERE.
Should my pushups be fast or slow?
Whatever suits your goals. E.g., slow and tight for low rep strength; fast and loose for your military PT test, etc.
Could I mix different types of pushups? E.g., with my feet elevated one day, on the ground the next day, and with hands elevated on the third day?
At your own risk. You are changing the program by adding new variables.
The same applies to changing the speed and the tempo.
You have said not to do any other pressing exercises for the duration. Not even kettlebell get-ups?
2-3 single get-ups as your “warm-up” before the pushups should be OK. Carry on with your swings.
Do not forget to report your results on our forum on September 1.
May the rest of your summer be strong! |
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