If you’ve progressed from Milestone 1, congratulations on performing your first pushup. If you can’t yet do a single pushup, go back to Milestone 1, the training there is better suited to getting you to one pushup as fast as possible.
Perform 10 consecutive pushups with good technique.
Key Points From Previous Training Block
Things you learned from Phase 1 of training;
- The value of negative reps.
- That core strength is a training priority, in the form of pushup planks.
Rule of Thumb: 15-Breath Pushup Planks Is A Minimum Requirement
A good rule of thumb is that in order to perform 10 good pushups, you’ll first need to be able to do 15-breath pushup planks. Otherwise you simply won’t have the necessary core strength to be able to hold your position for the duration of 10 pushups.
Now unfortunately, the converse of this doesn’t hold true – being able to do 15-breath pushup planks doesn’t guarantee that you’ll be ready to do 10 pushups. But at least you’ve removed one important limitation, and pushup planks are a good place to start.
In case you needed reminding, we prefer to count our planks in terms of breaths taken rather than seconds taken.
Don’t just survive pushup planks, master them. This means:
- No muscle quivering (quivering = your neuromuscular system is being overtaxed).
- At no point does your bum pop up, nor do you lose the tightness in your glutes and abs.
- You can instinctively get in to the perfect pushup plank position.
Muscle quivering is very common to pushups and pushup planks, because your whole body is fighting gravity. It is proof that pushups are a full-body exercise.
You might immediately start quivering, you might be ok for a few breaths and then it begins. Either way, it is nothing to worry about. Your neuromuscular system is being overtaxed and your muscles are not firing optimally. This quickly improves with training. In fact, it is one of the first improvements you’ll notice.
Holding the pushup plank is also taxing on your arms, chest and back