AF Pushup Training Plan

Disclaimer up front:

I am not a medical doctor and I don’t try and play one on the internet. Do not start this training
plan or ANY workout unless you are physically able.  Check with your Doctor before performing
any of these exercises. If you would like a customized situp training plan contact me here.

The principles for this US Air Force Pushup Training plan plan was taken from Stew Smith’s material
and Tim Ferriss’ 4 Hour Body. The principles on the importance of rest was taken from Crossfit.
Following the below training plan will give you a solid chest workout and should get you to an
excellent medium on the Air Force PT Test.

Week one through three will focus on increasing your endurance, while week four through six will
focus on speed work.

Week one through three will focus on increasing your reps, while week four through six will focus
on speed work. This Air Force pushup plan can be done in conjunction with your normal workout. Just
be sure to do the pushup workout before your normal workout, and don’t double up on chest
exercises.

WEEK ONE: ENDURANCE FOCUS

Monday: Do as many pushups as you can in two minutes. Record this number. Rest for 5
minutes and max out your pushups two more times. Your scores will look something like this
1st Try: 53 pushups
2nd try: 41 pushups
3rd try: 28 pushups
Tuesday: Do 150 pushups throughout the day in as few reps as possible
Wednesday: Do 200 pushups throughout the day in as few reps as possible
Thursday:Do 200 pushups throughout the day in as few reps as possible
Friday: Take the Air Force PT Test (Run/Pushup/Situp)  and record your scores
Saturday: Do 200 pushups throughout the day in as few reps as possible
Sunday: Rest from everything. If you like you can do low impact stretching.

WEEK TWO: ENDURANCE FOCUS

Monday: Do as many pushups as you can in two minutes. Record this number. Rest for 5
minutes and max out your pushups two more times. Your scores should start looking better from
last weeks scores, and will look something like this
1st Try: 63 pushups
2nd try: 51 pushups
3rd try: 38 pushups
Tuesday: Do 150 pushups throughout the day in as few reps as possible
Wednesday: Do 200 pushups throughout the day in as few reps as possible
Thursday:Do 250 pushups throughout the day in as few reps as possible
Friday: Take the Air Force PT Test(Run/Pushup/Situp)  and record your scores
Saturday: Do 250 pushups throughout the day in as few reps as possible
Sunday: Rest from everything. If you like you can do low impact stretching.

WEEK THREE: ENDURANCE FOCUS

Monday: Do as many pushups as you can in two minutes. Record this number. Rest for 5
minutes and max out your pushups two more times. Your scores should start looking better from
last weeks scores, and will look something like this
1st Try: 63 pushups
2nd try: 51 pushups
3rd try: 38 pushups
Tuesday: Rest; do 20 easy pushups
Wednesday: Rest; do 20 easy pushups
Thursday: Rest; do 20 easy pushups
Friday: Think of this as yourfinal test. Push yourself to the limit and do as many pushups as you can in
two minutes. Record this number. Rest for 5 minutes and max out your pushups two more times.
Now email me your results
Saturday – Sunday: Rest from everything. If you like you can do low impact stretching.

WEEK FOUR:  SPEED FOCUS

Monday: Set your watch for 20 seconds and do as many pushups as possible in 20 seconds.
Do this four times
Tuesday: Rest; do 20 easy pushups
Wednesday: Set your watch for 20 seconds and do as many pushups as possible in 20
seconds. Do this four times
Thursday:Rest; do 20 easy pushups
Friday: Take the Air Force PT Test (Run/Pushup/Situp)  and record your scores
Saturday: Set your watch for 20 seconds and do as many pushups as possible in 20 seconds.
Do this four times
Sunday: Rest from everything. If you like you can do low impact stretching.

WEEK FIVE: SPEED FOCUS

Monday: Set your watch for 30 seconds and do as many pushups as possible in 30 seconds.
Do this four times
Tuesday: Rest; do 20 easy pushups
Wednesday: Set your watch for 30 seconds and do as many pushups as possible in 30
seconds. Do this four times
Thursday:Rest; do 20 easy pushups
Friday: Take the Air Force PT Test (Run/Pushup/Situp)  and record your scores
Saturday: Set your watch for 30 seconds and do as many pushups as possible in 30 seconds.
Do this four times
Sunday: Rest from everything. If you like you can do low impact stretching.

WEEK SIX: SPEED FOCUS

Monday: Set your watch for 45 seconds and do as many pushups as possible in 45 seconds.
Do this four times
Tuesday: Rest; do 20 easy pushups
Wednesday: Set your watch for 45 seconds and do as many pushups as possible in 45
seconds. Do this four times
Thursday:Rest; do 20 easy pushups
Friday: Take the Air Force PT Test (Run/Pushup/Situp)  and record your scores

Congrats and well done. If you finished this workout please e-mail me and let me know how it
went.