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Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

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post #1 of 16 (permalink) Old 09-09-2007, 01:41 PM Thread Starter
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push up program?

hey i was wondering if soomeone wouldnt mind giving me a push up program

i can do about 30 right now and would like to get into the realm of 50 or 60

so if you need any info or would like to help pm me

thx
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post #2 of 16 (permalink) Old 09-09-2007, 02:51 PM
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Quote:
Originally Posted by WaCkO92
hey i was wondering if soomeone wouldnt mind giving me a push up program

i can do about 30 right now and would like to get into the realm of 50 or 60

so if you need any info or would like to help pm me

thx
"Greasing the groove" is a great method for inreasing reps in a specific movement. Its easy, pick 4 days a week to do pushups, first day you test your max pushups and on the other 3 you do 80% of your max for one set every hour for the first 10 hours of the day (so 10 sets of 80%). Then on the first day next week you test your max again.

Using this you can be doing 100 in about 4 weeks.

The real question would then be whats the benefit of being able to do alot of pushups?
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post #3 of 16 (permalink) Old 09-09-2007, 03:23 PM
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gonna try this method myself, my reasoning is that at the start of my boxing classes we have to do 50 pushups/50 situps etc and alot more bodyweight stuff.
itll just make this abit easier for me
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post #4 of 16 (permalink) Old 09-10-2007, 05:26 PM
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there are 2 ways to increase the number of pushups you can do.

1. Build strength

2. Lose fat (dead weight)


1. Do bench press. Allow 3 days to 1 week between workouts (you will have to find out which is best for you). The weights should be so heavy that you can only do about 7 presses. Do 3 sets of these. Eat a lot of protein (at least 100 grams per day...i recommend going to GNC and buying a protein shake).

2. Lose fat by watching what you eat. You need to eat protein to build your strength, but don't eat junk food. Drink a lot of water.

In about 2 months, you will double the number of pushups you can do. I know because this is what I did this summer
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post #5 of 16 (permalink) Old 09-10-2007, 09:18 PM
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Im not much of a fitness expert or anything but for me it was repitition and perseverence, honostly.

I used to do like 30 max, then I would do that everynight, and sooner or later I started to increase by sets of 10 until now Im doing a good 80-90 max. s2g!

I usually play a little trick with my head, I found out that counting straight from 1-30 is really hard mentally, so, I do # sets of 10.

So like 1.2.3.4.5.6.7.8.9.10
..1.2.3.4.5.6.7.8.9.10 and so on

Also, if youve overcome your problem, and have gotten used to a certain amount, you can try either adding weight, or elevation....

just works for me, I dont know if its good or not
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post #6 of 16 (permalink) Old 09-11-2007, 12:08 AM
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the way to do pushups is to change it up a bit

judo pushup/reverse judo pushups(hits diffrent angles that help with needed muscle strength, ie shrimping out)
clapping pushup(helps with explosivness)
wheel barrel clapping pushup(adds much needed explosiveness that regular decline pushup & adds hand eye cordination with the movement)

with pushups it will only take you so far, you need to add dips, and pullups into your work out.

but remember you workout like you want to preform, you want to explode on the resistance side!


TrainForPain, had the proper routine set up, but the 80% or i would add 10 pushups either or

"every second your not training, he is..... and he is doing it, just to kick your ass"
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post #7 of 16 (permalink) Old 09-11-2007, 09:01 AM
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go to jail for 6 months.... you'll be doing 1000 push ups in no time

but seriously, check on WouldLuv's russian push up experiment

Last edited by Unseen; 09-22-2007 at 10:51 AM.
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post #8 of 16 (permalink) Old 09-22-2007, 07:39 AM
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It is hard to say a program... GTG is good, do not go to your full 30 but do multiple sets so that you by far surpass it in load.
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post #9 of 16 (permalink) Old 09-24-2007, 11:35 AM
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Here you go. I started this program and WL2FU finished it properly. Hope it works.

http://www.mmaforum.com/training-log...xperiment.html

"We are all one." - Genki Sudo
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post #10 of 16 (permalink) Old 09-24-2007, 11:54 AM
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I would reconmend doing every set to your absolute max with about 3 minutes rest and about 4 sets. My advice would be when dong weights always push to your absolute breaking point on each set.
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