PUSHUP AND SITUP TRAINING
hedrickbl
Posts: 13 Member
One of the best pushup and sit-up drills I have come across is from Stew Smith in the Ultimate Guide to Navy Seal Training.
The basics of the drill are as follows:
5 standard pushups
10 situps
5 wide grip pushups
10 situps
5 diamond pushups
10 situps
Perform this drill with no rest between exercises. Use this sequence for 6 sets going to your knees to finish pushups if necessary. Once you can perform all 6 sets without going to your knees, change the pushups to 10 reps for each variation, again going to your knees when necessary to finish the reps.
Another more advanced drill is called 1-2-3-2 and is a pyramid drill that adds in pull ups and dips.
1 pull up
2 pushups
3 situps
1 dip
The reps increase to the corresponding set. i.e.
set 2:
2 pull ups
4 pushups
6 situps
2 dips
set 3:
3 pull ups
6 pushups
9 situps
3 dips
And on and on. The goal is to get to 10 then work your way back down to 1, a task I have yet to complete.
The basics of the drill are as follows:
5 standard pushups
10 situps
5 wide grip pushups
10 situps
5 diamond pushups
10 situps
Perform this drill with no rest between exercises. Use this sequence for 6 sets going to your knees to finish pushups if necessary. Once you can perform all 6 sets without going to your knees, change the pushups to 10 reps for each variation, again going to your knees when necessary to finish the reps.
Another more advanced drill is called 1-2-3-2 and is a pyramid drill that adds in pull ups and dips.
1 pull up
2 pushups
3 situps
1 dip
The reps increase to the corresponding set. i.e.
set 2:
2 pull ups
4 pushups
6 situps
2 dips
set 3:
3 pull ups
6 pushups
9 situps
3 dips
And on and on. The goal is to get to 10 then work your way back down to 1, a task I have yet to complete.
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