Entraînement Pompes Militaire : Débutant & Avancé | Charlie Tango Fitness

Military Push Up Training: Beginner & Advanced

Since I wrote the " POWER " program, I've noticed that the majority of people who attempt one of the toughest workouts I've created do pretty well on the push-up tests at the end.

This program is modeled on the first month of military training, where you do push-ups five days a week at the rate of several hundred a day. The improvement surprised me; I assumed the training would border on overtraining.

It went against all the physiology I had studied in the past. What was supposed to give military candidates a taste of military training on paper turned out to be a way to build muscle and increase maximum push-up score.

In general, the body should be rested for 48 hours before doing similar resistance or strength exercises, so that it has time to recover and get stronger.

That's why many workout programs have upper body workouts on Monday, Wednesday, and Friday, and lower body workouts on Tuesday and Thursday.

Some workouts even include up to 72 hours of rest before repeating the same exercises. But boot camps in every branch have used push-ups as a daily exercise, either as part of organized physical training or as punishment for not complying with the rules. Over the years of military training, as a student or instructor, I have noticed that people are generally stronger in push-ups by the end of the training.

So I started experimenting, mostly with younger people, ages 18-30, who had the same goals of increasing their push-up test scores. The program is a 10-day plan that requires daily push-ups, but it still has healthy physiological rules that incorporate "a little" rest, but not a lot. Here's the program that has helped people go from 50 to 80 push-ups in two weeks.

Odd days

Do 200 push-ups in as few sets as possible, in addition to your regular cardio exercise routine. You can still do upper body exercises on these days if you are already on a schedule. It's 200 extra push-ups using max rep sets (4x50, 8x25...it's up to you how you get to 200).

Even days

Do 200 push-ups throughout the day. It can be small sets of 10 done every half hour or 50 push-ups done four times a day.

Rule :
If your maximum is less than 50 push-ups, do 200 per day. If your max is over 75, do 300 per day.

Repeat the even/odd routine for 10 days. Then, take three days off and don't do any upper body pushing exercises that work your chest, triceps, and shoulders. Then, on day 14, do the push-up test (one or two minutes, depending on your fitness test). I wouldn't recommend this workout more than once every six months, as it instead engages the same muscle groups repeatedly.

There are three main types of pushups you can do to break up the monotony: "regular" pushups, "wide" pushups, and triceps pushups.

The only difference between these three push-ups is the placement of the hands. Normal pushups distribute the body weight proportionally between the chest, shoulders and triceps, while wide pushups work the chest and triceps more or close pushups work the triceps and shoulders more.

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