The 100 Pushups Training Plan involves training towards and completing various milestones. Not only is each milestone an achievement in itself, they each represent a break-point where training needs to be progressed if you want to keep seeing improvements.
For example, if you can complete 10 pushups with perfect technique in the maximum pushups test, you move on to Milestone 3, using Training Phase 3 to train towards completing the Foundation Challenge.
|1||Phase 1||1 Pushup|
|2||Phase 2||10 Pushups|
|3||Phase 3||Foundation Challenge|
|4||Phase 4||Pushup Plank – 15 Slow Breaths|
|5||Phase 5||25 Pushups|
|6||Phase 6||Pushup Plank – 25 Slow Breaths|
|7||Phase 7||40 Pushups|
|8||Phase 8||Expert Challenge|
|9||Phase 9||Pushup Plank – 50 Slow Breaths|
|10||Phase 10||Pro Challenge|
The first incarnation of 100 Pushups had you progress on a week-by-week basis. Something like… “Do X sets of Y pushups in Week 1, then A sets of B pushups in Week 2, etc.”
It didn’t work.
People either found it too easy, dismissed the whole thing as a beginner program, and quit. Or they fell behind the schedule, lost motivation and quit.
That was in the past. Things have moved on. Now we measure progress by Milestones. And it works really, really well.
Do Not Skip Milestones
Do not choose a training protocol that is too advanced for your current level. Doing so will not speed up your progress, it will slow it down. For example, the first phases of the program emphasize neuromuscular adaptation. If you haven’t fully adapted your neurological pathways by the time you get into the later parts of the program, it will become a roadblock to your progress. Stick with the program.
Equally, if you can currently do, for example, three pushups with perfect technique, do not start on Phase 1 of training. Go straight to Phase 2. You have already passed Milestone 1 by being able to do at least one pushup.