How to become a pushup pro in 6 short weeks!

 Step#1- Find your current Push-up Total

 Assuming a regular floor push-up position, perform as many reps as possible (AMRAP) with perfect form and technique in 60 seconds. Be sure to place a tennis ball or yoga brick on the floor- your chest must make contact with this object to count as a full rep. Record your rep total and then take 60 seconds of rest (no longer). Repeat by performing one more set of AMRAP in 60 seconds and then record your second set total. Add both your set one and set two totals and then divide by two. This is your current push-up total.

 Step#2- Follow the custom push-up mastery program based on your current push-up total:

 The following program will systematically take you from level I to level IV six weeks at a time (not including a week of rest between levels). It is important to note that you must be following the appropriate fat loss training (total body strength circuits and cardio interval training) and nutrition plan to lose unwanted body fat that is weighing you down and literally halting your push-up totals in its tracks. In addition, be sure to change up the selected push-up variation at each and every strength workout to best prevent training plateaus. Here’s an example of how to switch things up for one week of training:

 Day1- Close-Grip Push-up Variation (to emphasize the triceps and front shoulders to improve push-up lockout)

 Day2- Loaded/Band-Resisted Push-up Variation (to improve strength and thus make it easier to perform body weight push-ups)

 Day3- Stability Ball Push-up Variation- Hands Ball (to build trunk and scapular strength stability to prevent injury and maximize force output)

 Remember, the better you get at every push-up variation the better you will get at regular push-ups. Once you achieve a current push-up total of 30 reps or more, you will notice the focus now will be on getting stronger by mastering the 1-arm push-up. Improving maximum strength automatically improves your muscular endurance, though it doesn’t work the same the other way around.

 Please note that you should only follow this program if you have healthy shoulders. In addition, since you will be performing extra pushing movements, it is critical to add in some scapular retraction and depression work to prevent unwanted strength imbalances. Please note the addition of a certain amount of reps of Body Weight Prisoner or Y Squats following each set of push-ups for your “Extra Push-up Work” to achieve this end. The Body Weight Prisoner or Y Squat was selected because it simultaneously works your upper back and opens up your chest while working your lower body to boost metabolism. Plus, it’s an exercise you can do anywhere. Lastly, the “Extra Push-up Work” is best performed throughout the day to be fresh and allow for full recovery.

 Step#3- Re-Test Your Current Push-up Total

 At the end of each 6-week training block, take 5 full days of rest before re-testing your new push-up total exactly as previously outlined in step one. Record your new push-up total and then take the rest of the week off for recovery before moving on to the next level of push-up boot camp.

 Well, you now know everything you need to know to safely and effectively perform more push-ups than 99+% of the world. Remember, the leaner you are the better you will be at push-ups and the more push-ups you can do, the better you will look- time to master the push-up!

Day one: *Dumbell Thrusters/Kettlebell swings* Use a dumbbell if no kettlebell is available

Day two: *Jump rope/Medicine Ball slams*

Day three: *Alternating Side Dumbell Lunge with Overhead Press/Single Leg Alternating Dumbell Row

Day four: High Knees/ Skaters

Add these finishers to the end of your workouts for the last 4 days of 2012, and you’ll have a great lead in to 2012!

Chad Smith is a Hagerstown personal trainer, fitness columnist, radio show host, and speaker whose “Metabolic Mayhem” fitness training program was called “One of The Best in The Country” by Emmy Award winning fitness celebrity Rocco Castellano. Find him on Facebook at http://www.facebook.com/hometeamfitness, or listen to him weekdays at 12pm est on his FTNS radio show “Jump Start With Chad and Kat” on http://www.ftns.co

This particular video is significant to me because this is when I “got it”. I began to understand how to design a balanced, challenging, and PROGRESSIVE training system that gets results quickly and effectively. This workout you’re about to watch is a 10 minute cardio/functional strength circuit using only bodyweight, medium and heavy training tubes, and medicine balls. It is a 50/10 protocol, which means 50 seconds of work followed by 10 seconds of rest/transition. Watch below:

Now the exercises used in this workout can be modified to make it more challenging, or less challenging on the fly to accomodate the beginner up to more advanced trainees. Note, the purpose of this workout is the increases overall work capicity using an alternating system of cardio exercises and non-competing functional strength exercises. There is no Olympic lifting, no prolonged plyometrics, and the logical order of exercises provides is designed for “active recovery” for muscles worked from set to set. This workout can be used for an entire week, with the traineee trying to work a little harder each session. The workout is self scaling, meaning you can make it as challenging as is appropriate.

Get it?

This is how I would begin redo the CrossFit methodology.

• Create”workout of the week” protocols rather than the current “workout of the day” protocol that is currently being used. This allows for instant progression, and greater mastery of prescribed exercises.

• Use a logical exercise order to allow for fatigue management

• Encourage trainees to work at a managable pace, and progress as they can every session in the training week.

What do you think? Try this workout 3x over the course of the next week, and let me know how you do!

Stay strong and live well,

-chad

PS – Until Christmas for every 3 month purchase of personal training or coaching, I am giving an extra month on the house, and three $100 gift certificates for friends and family . Call for more details! 240.217.2891

Chad Smith is a Hagerstown personal trainer, fitness columnist, radio show host, and speaker whose “Metabolic Mayhem” fitness training program was called “One of The Best in The Country” by Emmy Award winning fitness celebrity Rocco Castellano. Find him on Facebook at http://www.facebook.com/hometeamfitness, or listen to him weekdays at 12pm est on his FTNS radio show “Jump Start With Chad and Kat” on http://www.ftns.co

“We have to go back!”

One of my all time favorite movies is the “Back To The Future” series. I love the idea of going back in time to change a few things in your life, then travel back to the future to see what the effects are. In theory, this sounds great. In reality? Might be better in the movies. But, sometimes it can be a good idea to revisit thing you haven’t really given much energy to, or you’ve “evolved” past.

So recently, I decided to “go back in time”, and revisit some of my old school bodybuilding training programs that have been on the shelf for YEARS. These programs are a detour from my current training philosophy you’ve heard me ramble on about forever, but I’ve found when you do the opposite of what you normally do, your body responds 10 fold. This is an experiment to see how my body responds, and what I should be doing more of in my training.

I usually train my total body every 48 hours, with an emphasis is maximum strength on the 3 major lifts: squat, bench, deadlift. Low volume, and more frequency is the name of the game here. Now for the “new” program, I am going to use a “bodyparts” program I patterned after several lifetime drug-free bodybuilders programs from the 90′s. I’ve modified the set/rep scheme based on my increased training knowledge, but the basic foundation of the program is still there. Note: all exercises are paired with an opposing movement exercise for balance (except squat and deadlift). It goes a little something like this

Monday: Chest and Back

• 1a. BB bench press: 3 sets, 3-5 reps
• 1b. Weighted pullup: 3 sets, 3-5 reps
• 2a. Palms facing incline dumbbell chest press: 2-3 sets, 8-15 reps
• 2b. Single-arm dumbbell row: 2-3 sets, 8-15 reps
• 3a. Cable chest fly: 2 sets, 12-15 reps
• 3b. Bent over tube “swimmers”: 2 sets, 12-15 reps

Tuesday: Legs and Core

• 1. BB Squat: 3 sets, 3-5 reps
• 2a. Lateral dumbbell lunge: 2-3 sets, 8-15 reps
• 2b. Lying hamstring curl: 2-3 sets, 8-15 reps
• 3a. Standing cable rotation: 2-3 sets, 8-15 reps
• 3b. Stability ball reverse back extension: 2-3 sets, 8-15 reps
• 4. Standing calf raise: 2 sets, 15-25 reps

Wednesday: Arms and Shoulders

• 1. Barbell millitary press: 3 sets, 3-5 reps
• 2a. Dumbell lateral raise: 2-3 sets, 8-15 reps
• 2b. Cable curl: 2-3 sets, 8-15 reps
• 3a. Bent over dumbbell “W”s: 2-3 sets, 12-15 reps
• 3a. Cable triceps pushdown: 2-3 sets, 12-15 reps

Thursday: OFF

Friday: Chest and Back

• 1. BB incline bench press: 3 sets, 3-5 reps
• 2a. Palms facing dumbbell chest press: 2-3 sets, 8-15 reps
• 2b. Weighted chinups: 2-3 sets, 8-15 reps
• 3a. Decline cable chest fly: 2 sets, 12-15 reps
• 3b. Standing wide grip tube row: 2 sets, 12-15 reps

Saturday: Legs and Core

• 1. BB Deadlift: 3 sets, 3-5 reps
• 2a. Crossover dumbbell lunge: 2-3 sets, 8-15 reps
• 2b. Standing hamstring curl: 2-3 sets, 8-15 reps
• 3a. Decline standing cable rotation: 2-3 sets, 8-15 reps
• 3b. Stability ball bird dog: 2-3 sets, 8-15 reps
• 4. Seated calf raise: 2 sets, 15-25 reps

Sunday: OFF

Stay tuned for weekly updates on progress: measurements, strength increases, bodyfat levels, and pictures!

How would you like me to design your training program, plus get nutrition support, motivation, and accountability on a regular basis? Then you’ll be wanting to apply for a spot in my “Ultimate Fitness Blueprint” coaching program! It’s 100% dummy proof, stop struggling, and start thriving. CLICK HERE for more details, and to apply!

Chad Smith is a Hagerstown personal trainer, FTNS Radio show host, and Co-Owner of Home Team Fitness Training. He’s pretty darn handsome too…

Ok, we have some work to do here...

Incorporate the following best backside exercises in your regular strength routine and you’ll burn fat, shape and firm your booty, sculpt surrounding muscle groups, and rev up your metabolism.

1. Kettlebell Swings

Kettlebell swings combine strength and cardio training to redefine your backside. In addition to toning your glutes and hip flexors, you’ll work your core, and cardiovascular system (an all-in-one exercise). Stand with your legs shoulder width apart.  Place the kettlebell about one foot in front of you.  Push your hips backward, with a slight bend in the knee (shins almost vertical) and reach forward, placing both hands on the kettlebell.  From your “hike position” (hips pushed backward, back flat, and chest out) hike the kettlebell behind you, with a purpose (don’t let go).Drive your hips forward, while contracting your glutes and tucking your tailbone under, to swing the kettlebell (always above the knees) until you are standing at “attention” with your hands about chest height.

Important Tips: Always make sure to keep your abs tight (this will keep your lower back protected.)  Keep your neck in line with the rest of your spine.  Always drive the swing with your hips and NOT your arms.  If the bell ever gets too far out in front of you, never reach for it- just let it drop!

2. Lunges

Lunges are a workout staple that will firm your butt and tone your legs. Start with your feet hip width apart then step forward with one leg. Keeping your abs tight, chest high, and spine straight, sink down into the move until your front thigh is parallel to the floor and your back knee is almost touching the ground. Concentrate on squeezing your glutes as you push through your front heel back to the starting position. Important tip: don’t let your moving knee extend past your toes.

3. Step Ups

This is a great exercise for your butt as well as your quads and calves. Step ups also increase your heart rate so you’ll get the extra benefit of fat-blasting cardio. Stand with your right foot firmly planted on a step or a bench, your left foot on the floor. Push down through your right heel to straighten and stand on your right leg, squeezing your glutes at the top of the movement. At the same time, pull your left leg forward and up, knee bent 90 degrees and raised waist-high. Lower your left leg back to the ground, then step your right foot down. Alternate legs to make one rep.

4. Hip Extensions

Like lunges, hip extensions can be performed anywhere and without equipment. The key to this movement is positioning your weight so that your butt does the brunt of the work, not your legs. On your hands and knees, you’ll focus the main effort in your glutes and lower back without involving your hamstrings. Tighten your core and squeeze your butt to lift one leg toward the ceiling, keeping the 90 degree bend and flexing your foot so you’re reaching with your heel as you raise your thigh in line with your spine. Keep the movement slow and controlled to the top and then back down again.

5. One-Legged Deadlifts

One-legged deadlifts do triple duty, activating your muscles for a highly effective toning session that works your butt, hamstrings, and lower back. Holding a kettlebell/dumbbell in each hand, stand with your feet hip width apart, knees soft. Keeping your weight firmly on your left leg, lean forward from your hips, reaching the dumbbells toward your left foot and raising your right leg out behind you. Remember to keep your core tight and not round your back. Now stand straight, squeezing your glutes as you come back to start. Do a full series of reps before switching to your right leg for the second half of the set.

These 5 exercises are the absolute MUST DO’s of Project: Better Booty. We use all of these exercises in the most effective way in my Metabolic Mayhem Accelerated Fitness Training program. Text HTFPASS to 70000 for 2 weeks free!