PRESS UP STRATEGY

The Press up is a formidable exercise - and one that throughout the course, you will learn to get to grips with. This format will be utilised by all candidates, however there will be different starting points based off your score in the selection test.

VIEW PRESS UPS

BEFORE STARTING

You should have your max press up test score from the selection process. This will be the basis for the 12-week strategy.
There are 6 x 2-week phases throughout the course.
Each phase is made up of six sessions (3 per week) that feature press ups.
Each phase has a target amount of press ups to reach in as few sets as possible.
Within a given phase, progress will be attained by reaching the target score in fewer sets.
When you move to the next phase, the target will increase.

PHASE 1 (WEEKS 1 AND 2)

MULTIPLY YOUR INITIAL TEST SCORE BY 3 - This is your target reps.
Using strong form - attain this score in as few sets as possible.
Take 1 minute rest every time you have to break.

PHASE 2 (WEEKS 3 AND 4)

MULTIPLY YOUR INITIAL TEST SCORE BY 3.6 - This is your target reps.
Using strong form - attain this score in as few sets as possible.
Take 1 minute rest every time you have to break.

PHASE 3 (WEEKS 5 AND 6)

MULTIPLY YOUR INITIAL TEST SCORE BY 4.2 - This is your target reps.
Using strong form - attain this score in as few sets as possible.
Take 1 minute rest every time you have to break.

PHASE 4 (WEEKS 7 AND 8)

MULTIPLY YOUR INITIAL TEST SCORE BY 4.8 - This is your target reps.
Using strong form - attain this score in as few sets as possible.
Take 1 minute rest every time you have to break.

PHASE 5 (WEEKS 9 AND 10)

MULTIPLY YOUR INITIAL TEST SCORE BY 5.4 - This is your target reps.
Using strong form - attain this score in as few sets as possible.
Take 1 minute rest every time you have to break.

PHASE 6 (WEEKS 11 AND 12)

MULTIPLY YOUR INITIAL TEST SCORE BY 6 - This is your target reps.
Using strong form - attain this score in as few sets as possible.
Take 1 minute rest every time you have to break.

WEEK 12 will feature tests to establish your new numbers.