Here is what I had done before CFA during SLS 07'
I wish this workout works for you. It should because it did for me.
(Push-ups: 32 -> 71reps in 5 weeks)
make sure you exhale when you push up!!!
On ODD days: Do 200 pushups in as few sets as possible in addition to your regularly scheduled workout of cardio exercises. You can still do upper body workouts on these days if you are already on a program. This is a supplemental 200 pushups using maximum repetition sets (4 x 50, 8 x 25 ... it's your choice how you get to 200).
On EVEN days: Do 200 pushups throughout the day. This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.
RULE: If your maximum is under 50 pushups, do 200 a day. If your maximum is above 75, do 300 pushups a day.
Repeat the ODD/EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders. Then on day 14, give yourself the pushup test (one or two minutes depending on your PFT). I would not recommend this workout more than once every six months, since it rather challenging on the same muscle groups repeatedly.
Here are pictures of the three main types of pushups you can do to break up the monotony:
TRANING ONE:
1, 3, 5, 7, 9 ODD – 200 pushups in as few sets possible. (4 * 50) One Set per Hour
2, 4, 6, 8, 10 EVEN – 200 pushups throughout the day. ( 8 * 25) Every half an hour
Two days off.
13 – Push up TEST
14, 16, 18, 20, 22 – Same as above
15, 17, 19, 21, 23 – Same as above
Two days off
26 – Push up TEST
Do gentle push ups until CFA for the conditioning.
