We’re going to resurrect a challenge that dates at least five years back to the old Combat Conditioning class. It’s difficult, it’s fun, and you’re sure to see some very positive improvements by the end of it.
Your challenge, should you choose to accept it:
Complete One Mile of Push-ups
- Measure the length of your arms from your chest to your wrist. If one arm is longer than the other, you may use the longer measurement.
- Use the Excel workbook (download below) to determine your total number of push-ups and to track your progress.
- Do push-ups. Lots of ‘em until you’ve completed the mile.
- Revel in your accomplishment, then go show off your bulging rippliness.
- Push-ups must be done with perfect form and full range of motion. Going halfway down or halfway up does not count. Sticking your butt up in the air or letting your hips and chest sag—no rep. Aside from the challenge, the purpose here is to improve your ability to do push-ups. Why reinforce poor form with thousands of ugly push-ups? Read the Krav Maga Calisthenics Tutorial for guidelines and modifications.
- You may do any scaling modification of push-up you choose. If you can’t do full-body push-ups from your feet, do them from your knees or with your hands elevated (with perfect form).
- You may do any variation of push-up you choose. If you want to do a different kind of push-up (e.g., narrow hand position, wide hand position, diamond, knuckle, etc.) every day or every set, go for it. Just be sure to use perfect form! (I do not recommend doing high-rep plyometric push-ups every day as they can be very taxing on the joints and nervous system.)
- All push-ups done with perfect form count, including those done in class. So, if you do 40 push-ups (with perfect form!) within a class warm-up, include them in your daily total.
- Read the GTG for Krav Maga post for an effective method.
- Do sub-maximal sets of push-ups throughout the day (i.e., do not go to failure). This will ensure that you are “fresh” day after day while completing thousand of reps.
- Figure out a good “cue” for the timing of your sets. Here are some examples:
- A set of push-ups at every commercial break.
- A set of push-ups at the top of every hour.
- Gotta use the bathroom? Not before you do a set of push-ups. (Note: unless it’s an emergency. I will not be responsible for carpets, wood floors, or social aftereffects.)
- Again, use perfect form for all reps. The long-term benefits are much more important than just completing the total number.
Post your progress to the comments below!
Good luck and have fun!
Photo credit: bobsfever, on Flickr