Hand-Release Push-Up Training Program
Training program to increase your push-up count for the ACFT.
8-Week Training Program
Follow this progressive program to improve your Push-Up performance
Week 1-2: Foundation
The first two weeks focus on building a foundation with proper form and technique. You'll start with moderate volume and intensity to prepare your body for the more challenging weeks ahead.
Workout Schedule:
- Monday: Primary training day
- Tuesday: Recovery or complementary training
- Wednesday: Secondary training day
- Thursday: Recovery
- Friday: Technique and form practice
- Saturday: Complementary fitness
- Sunday: Rest
Week 3-4: Development
In weeks 3-4, we'll increase the intensity and volume to develop strength, power, or endurance specific to the Push-Up event. You'll begin to see improvements in your performance.
Workout Schedule:
- Monday: Primary training day (increased intensity)
- Tuesday: Recovery or complementary training
- Wednesday: Secondary training day (increased volume)
- Thursday: Recovery
- Friday: Technique work under fatigue
- Saturday: Complementary fitness
- Sunday: Rest
Week 5-6: Specialization
Weeks 5-6 focus on event-specific training with higher intensity and more specialized exercises. This phase will push your limits and prepare you for peak performance.
Workout Schedule:
- Monday: High-intensity primary training
- Tuesday: Active recovery
- Wednesday: Event-specific training
- Thursday: Recovery
- Friday: Performance practice
- Saturday: Complementary fitness
- Sunday: Rest
Week 7-8: Peak Performance
The final two weeks involve tapering to reduce fatigue while maintaining fitness. This phase prepares you for optimal performance on test day.
Workout Schedule:
- Monday: Moderate-intensity training
- Tuesday: Active recovery
- Wednesday: Event practice at test intensity
- Thursday: Recovery
- Friday: Light technique work
- Saturday: Rest
- Sunday: Rest
Program Overview
Key information about this training program
Duration
8 weeks
Difficulty
Moderate to Advanced
Equipment Needed
- Flat surface
- Push-up handles (optional)
- Resistance bands
Key Exercises
Primary exercises for this program
Hand-Release Push-ups
Practice the exact movement pattern
Bench Press
Builds chest, shoulder, and tricep strength
Tricep Dips
Strengthens triceps for the pushing phase
Push-up Variations
Builds endurance and strength in different positions
