Pushups and Pullups

cadet85

cadet85

5-Year Member
Joined
Jun 11, 2013
Messages
281
I keep seeing CFA scores with pushups being 75, and pull-ups being 18. My pushups get about 50-55 and pull-ups are about 5-7 depending on how good I'm feeling that day. Does anybody have any tips for higher reps in these categories? (other than just doing more of them)

I am passing on everything else on the CFA, but I would like these tests to be a little better before I take it.
 
I realize that you said "besides doing more of them," but to be honest the best way to increase these numbers is by doing them everyday.
 
For pull-ups, If you can do 7 max, start with that. Then rest 30sec-1min. Then do max again, maybe 4-5. Then rest, then 2-3. Don't cheat and rest too long. Set a "session goal" of say 25 total pull-ups, so 7-4-3-3-2-2-1-1-1-1. Then, if you've got access to a weight room, wear your back out with lat pulls and other back machines. Next time, increase your "session total" by 5 pull-ups. Stay on a path like that. 2-3 times a week.

The only other thing that helps is to lose weight. But, IIRC, you're being recruited for football, as a tight end? Probably a big dude. Pull-ups are generally harder for big-framed guys. Seems like those skinny guys can go all day.
 
18'er said:
For pull-ups, If you can do 7 max, start with that. Then rest 30sec-1min. Then do max again, maybe 4-5. Then rest, then 2-3. Don't cheat and rest too long. Set a "session goal" of say 25 total pull-ups, so 7-4-3-3-2-2-1-1-1-1. Then, if you've got access to a weight room, wear your back out with lat pulls and other back machines. Next time, increase your "session total" by 5 pull-ups. Stay on a path like that. 2-3 times a week.

The only other thing that helps is to lose weight. But, IIRC, you're being recruited for football, as a tight end? Probably a big dude. Pull-ups are generally harder for big-framed guys. Seems like those skinny guys can go all day.
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Good Advice. And yes, I am being recruited as a TE/DE/LB and I'm 6'2" 225 lbs. I'm not really a small dude so pull-ups aren't my favorite (long arms lifting heavy weight :thumbdown:). This also goes into effect with my pushups too though. I have a really big reach so my average "down-up" is a little bit longer than the norm. I guess that's why these two events are the ones I struggle with? :confused: But anyways, good advice. Anything for the pushups?
 
cadet85 said:
Good Advice. And yes, I am being recruited as a TE/DE/LB and I'm 6'2" 225 lbs. I'm not really a small dude so pull-ups aren't my favorite (long arms lifting heavy weight :thumbdown:). This also goes into effect with my pushups too though. I have a really big reach so my average "down-up" is a little bit longer than the norm. I guess that's why these two events are the ones I struggle with? :confused: But anyways, good advice. Anything for the pushups?
Click to expand...

Same thing really. What you need to build is endurance. So the short rest between sets is important. Do decreasing reps per set but keep the rest short. But each time you start a session, try to up that first set max. It might not happen the first few sessions, but then it will "happen" and you'll knock out a new max set.

ETA: If you max 50 push-ups that's really good. You might rest a little longer 1-1:30. You'll probably drop off significantly the second set. Don't worry. Just follow the pattern of short rests and "session" goals. Maybe 120-150 total push-ups. Gets a lot easier when that first set knocks out a big chunk of the session.
 
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18'er said:
Same thing really. What you need to build is endurance. So the short rest between sets is important. Do decreasing reps per set but keep the rest short. But each time you start a session, try to up that first set max. It might not happen the first few sessions, but then it will "happen" and you'll knock out a new max set.
Click to expand...

Fantastic. I will definitely use this advice, Thanks!
 
Agree with all the above. One other suggestion is cross-training. DS would run 2.5 miles to the local "rock climbing" facility, climb walls for an hour, and then run back home. That was how he helped improve his pullups (in addition to doing pullups).
 
To Kinnem's point....

Variety, variety, variety. For most young men/women nothing gets more boring than doing the same old exercise over and over. Luckily for push-ups there are dozens (literaly) of variations....

claps, spider man, knuckles, close set, elevated, walking, offset, ball, etc etc etc

Mix up your workouts and not only will you stay motivated, but you'll develop more of all those little stabilizer muscles that are so important to real strength and staying injury free.

Good luck!
 
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