Physical training technique/recommendations...

[aetosArmy]

I am a 17-year-old senior in HS going into Army ROTC. Recently I've been thinking about long-term goals and one of the main ones for me is to greatly improve my fitness. This would help me with other goals I am already thinking about, like getting Recondo at advanced camp and also going into either SF or the 75th ranger regiment. For me, I see fitness not just as something to do in order to pass tests, but something I want to excel at.
While upping my PT game is not a wholly new goal for me as I have been working out and running almost every day for the past few months, I'd like to throw more into it. I can't afford a gym membership or a trainer, so I'm looking for experienced people on here to offer me bits of wisdom.

I am one of those tall, slimmer guys that finds sit ups, plank and running much easier than the push ups. However, I don't want to be one of those that consistently scores well in cardio and core but just as consistently performs poorly on other ACFT and general PT areas like push ups, pull ups, and deadlift. I've been working at upper body as best I know how for a while now, but I am just not seeing the results I want.

Just as a reference, I will provide my record numbers for most of my training areas below.
Plank: 6:15
Push ups (2 min): 55
Hand Release Pushups: 40
Running: (2 mi) 13:00, (1 mi) 5:50
Sit ups(ACFT standards 2 min): 72
Pull ups (dead-hang): 13
Chest dips: 25

The area above that I am not happy with at all is the push ups and HRP, which I plateaued at about a month ago. I put in about 150 reps per day 6 days a week, but apparently either it's not enough or my training style is ineffective. While I have done a lot of research into effective push up training, I am confused by the lack of consensus in fitness articles. I find some articles (many by retired navy seals/SF) that say just do as many as you possibly can almost every day and your body will adjust to that and start building strength and endurance, and I've seen just as many that say that approach is going to only make you worse, and you have to take it slowly. Similarly, some people say you have to do mainly max rep sets to force your muscles to grow and strengthen, while others say you should rarely max, but should instead do many small sets. They contradict each other left and right. I'm very curious, what strategy has worked for those of you on here that have been able to overcome plateaus like the one I am at? I believe it's very doable to get 70+ pushups in 2 minutes, with perseverance and the right training technique. If tips can be offered for any of the other above workouts, those would also be valued.

 

[MidCakePa]

While upping my PT game is not a wholly new goal for me as I have been working out and running almost every day for the past few months, I'd like to throw more into it.

When it comes to improving your physical fitness, “throwing more into it” is not always the answer. You may actually need to “throw less” and “throw differently.” What I mean:

The body needs ample rest to recover, repair and rebuild. Nonstop exercise is actually detrimental, even if you’re working different body parts. You reach a point of diminishing returns. Are you taking rest days? Are you getting 7-9 hours of quality sleep — the more, the better?

The body needs good nutrition. Garbage in, garbage out — simple as that. Do you eat a good blend of lean protein, vegetables and fruit? Do you minimize empty carbs and calories? Do you fully hydrate with water, not juice or soda or liquor? Do you eat to prepare for workouts and to recover afterward?

The body needs variety. Doing the same exercises over and over leads you to a plateau. You must hit body parts with different exercises to continually stimulate and challenge them. Are you mixing it up? Are you blending exercises that use body weight, free weights, machine weights, bars, straps, and so forth?

There’s much more to physical fitness than exercise techniques. For a period in my early 50s, I achieved my best level of physical fitness in probably 20 years. I was doing CrossFit, but my real foundation was better sleep, nutrition and variety. You must try different things and find what works for you. But sleep, nutrition and variety should be constants.

 

[aetosArmy]

When it comes to improving your physical fitness, “throwing more into it” is not always the answer. You may actually need to “throw less” and “throw differently.” What I mean:

The body needs ample rest to recover, repair and rebuild. Nonstop exercise is actually detrimental, even if you’re working different body parts. You reach a point of diminishing returns. Are you taking rest days? Are you getting 7-9 hours of quality sleep — the more, the better?

The body needs good nutrition. Garbage in, garbage out — simple as that. Do you eat a good blend of lean protein, vegetables and fruit? Do you minimize empty carbs and calories? Do you fully hydrate with water, not juice or soda or liquor? Do you eat to prepare for workouts and to recover afterward?

The body needs variety. Doing the same exercises over and over leads you to a plateau. You must hit body parts with different exercises to continually stimulate and challenge them. Are you mixing it up? Are you blending exercises that use body weight, free weights, machine weights, bars, straps, and so forth?

There’s much more to physical fitness than exercise techniques. For a period in my early 50s, I achieved my best level of physical fitness in probably 20 years. I was doing CrossFit, but my real foundation was better sleep, nutrition and variety. You must try different things and find what works for you. But sleep, nutrition and variety should be constants.

Thanks for the response. This is helpful information.

I generally take 1-2 rest days per week, and only push myself to my limit a couple times a week. And yes, I have also focused on getting at least 7 hours of sleep(usually more like 8).
I really like what you said about "garbage in, garbage out". I've been watching my nutrition intake, and have 95% stopped drinking sodas and eating sweets. I don't struggle with excess body fat(I think I'm like 6-7%), but I thought it would be best regardless.

Regarding variety, that is probably something I can focus more on. I am a little limited due to limited equipment, except for some 5kg hand weights, a barbell and a pull up bar, but I can mix it up more once I arrive on campus and have access to the gym. For right now though, possibly doing weighted push ups and pull ups, as well as doing them with different grips could make a difference.

 

[dlr27]

I am not an expert on increasing pushups by any means, as pushups are not included in the PFT for the Marine Corps. I do, however, have extensive experience in increasing pullup numbers. I went from 6 to 23 pullups (deadhang) in a little under 10 months.

To increase pullups, I would recommend the following:
-Increasing your runs (dropping excess weight in the form of fat will make you lighter, thus enabling you to perform more pullups).
- Performing sets of pullups with mixed grips (close grip, wide grip, chinups, 1.5 rep pullups, etc.)
- Weighted pullups
- A mixture of the Armstrong Pullup Program (which will also increase your pushups), as well as Greasing the Groove.
- Doing isometric holds, and slow, controlled reps will build your strength and your pullup capability.

I hope this helps.

 

[aetosArmy]

I am not an expert on increasing pushups by any means, as pushups are not included in the PFT for the Marine Corps. I do, however, have extensive experience in increasing pullup numbers. I went from 6 to 23 pullups (deadhang) in a little under 10 months.

To increase pullups, I would recommend the following:
-Increasing your runs (dropping excess weight in the form of fat will make you lighter, thus enabling you to perform more pullups).
- Performing sets of pullups with mixed grips (close grip, wide grip, chinups, 1.5 rep pullups, etc.)
- Weighted pullups
- A mixture of the Armstrong Pullup Program (which will also increase your pushups), as well as Greasing the Groove.
- Doing isometric holds, and slow, controlled reps will build your strength and your pullup capability.

I hope this helps.

Thanks, this is helpful advice. How many reps/sets would you suggest every day, and how many days a week?

 

[Usnavy2019]

For push ups, I'd also add in some weight lifting as well. I saw my push up count skyrocket once I started doing exercises like bench press, weighted dips, weighted push ups, weighted planks, and accessory chest and tricep exercises. Exposing your muscles to stimuli and loads they are not used to will stimulate growth and strength gains. I found that high weight, low volume (reps/sets) were good. 5 sets x 5 reps 2-3x a week seems like the gold standard for building foundational strength.

Technique is a part of it too. For me, I have longer arms and my outer pectorals are stronger than my inner pectorals. I do a wider push up position than shoulder-width as a result. Some people prefer their arms tucked right by the torso. I fatigue quickly that way. So knowing what works for your body is also key.

 

[dlr27]

Thanks, this is helpful advice. How many reps/sets would you suggest every day, and how many days a week?

It really depends on the program that you choose to do. My humble recommendation is to follow the Armstrong Pullup Program for 8-12 weeks. You will see noticeable increases to your pullup numbers, as well as to your pushup numbers (the Armstrong Program utilizes pushups heavily).

After 8-12 weeks on the Armstrong Program, I would suggest switching to a mixture of weighted pullups, as well as greasing the groove. Essentially, performing many sub-max sets (anywhere from 10-15 sets per day of roughly 60% of your maximum) throughout the day to increase your volume capacity.

I am a high school senior just like you, and I was also in your situation in that I did not have access to a gym regularly. I still have my training programs stored, so feel free to PM me if you would like those, or if you have any questions about increasing pullups as well. I hope this helped.

 

[Ivy22]

Will your college have a gym or rec center for you to use and lift weights? That would be a great option if so. They may even offer free fitness classes or personal fitness trainer services at it too for students.

 

[aetosArmy]

For push ups, I'd also add in some weight lifting as well. I saw my push up count skyrocket once I started doing exercises like bench press, weighted dips, weighted push ups, weighted planks, and accessory chest and tricep exercises. Exposing your muscles to stimuli and loads they are not used to will stimulate growth and strength gains. I found that high weight, low volume (reps/sets) were good. 5 sets x 5 reps 2-3x a week seems like the gold standard for building foundational strength.

Technique is a part of it too. For me, I have longer arms and my outer pectorals are stronger than my inner pectorals. I do a wider push up position than shoulder-width as a result. Some people prefer their arms tucked right by the torso. I fatigue quickly that way. So knowing what works for your body is also key.

I will follow your advice and add weight into my traditional exercises. I have limited access to workout equipment, but I will be able to use the gym after I arrive on campus.
And for hand placement, that's interesting because I find about shoulder-width to be the sweet spot for me.
Thanks for the tips.

It really depends on the program that you choose to do. My humble recommendation is to follow the Armstrong Pullup Program for 8-12 weeks. You will see noticeable increases to your pullup numbers, as well as to your pushup numbers (the Armstrong Program utilizes pushups heavily).

After 8-12 weeks on the Armstrong Program, I would suggest switching to a mixture of weighted pullups, as well as greasing the groove. Essentially, performing many sub-max sets (anywhere from 10-15 sets per day of roughly 60% of your maximum) throughout the day to increase your volume capacity.

I am a high school senior just like you, and I was also in your situation in that I did not have access to a gym regularly. I still have my training programs stored, so feel free to PM me if you would like those, or if you have any questions about increasing pullups as well. I hope this helped.

Thanks for the recommendation and advice. I recently started Stew Smith's "Pullup Push", but I think I will follow your recommendation after I finish it. Pullups and pushups are both a priority for me, so that program looks great. Thanks for being open to share.

Will your college have a gym or rec center for you to use and lift weights? That would be a great option if so. They may even offer free fitness classes or personal fitness trainer services at it too for students.

Yes, I will have access to a gym. Planning to take full advantage of that and really start strength training.

 

[nature boy]

There's a program called prisoner fitness or jailhouse workout, a Google search will lead you there. I did a lot of bodyweight exercises before high school to be in shape for wrestling and it worked for functional strength. If you're not already doing them, then I would start doing the farmer's walk. It is an excellent exercise that works multiple muscle groups simultaneously; if you don't have a trap bar/hex bar, use dumbbells, use cinder blocks, or gallons of water, purchase a weighted vest, etc.