Who’s up for a Challenge? Have you heard of the 10000 Hour Rule of mastery? The “10000 Hour Rule” is the premise that it takes approximately 10000 hours of deliberate practice to master a skill. But what if we used this rule as a basis to improve efficiency of a foundational strength movement like the PUSH-UP… by substituting actual repetitions in place of hours? Certainly we should be able to improve our pushing strength (burpees?), mechanics, and efficiency by making some deliberate practice part of our daily lives! Introducing the “100 Day 10000 Repetition Push-Up Challenge” This is a bit of an experiment, but it will work like this. Each day (1-30) your job is to complete sets of 1-15 repetitions in however many sets it takes to get the total volume done or each day (120 total). Each time you complete a set of push-ups, for any number of repetitions, you mark those reps off by crossing off that number in the column. You can get to the total daily volume in any way you want. They DO NOT have to be done as one continuous training session. Example 1: you do an initial set of 27 reps, you can cross off 15, 10, & 2… three sets are done and throughout the rest of the day you can tackle the rest of the reps in as large or small chunks as you want. Example 2: you complete one set of 8 and one set of 7 you can cross off 15; 8 & 7; or 8, 4 & 3… any combination of the reps completed. Example 3: just start at a set of 15 and work your way down to the 1 rep set throughout the day. Or start at 1 and work your way up. For “mastery” your goal will be to fill out THREE full thirty-day sheets. Yes, this will be a minimum three-month (90 day) challenge with maximum of 100 days (to allow for a few days off here and there). If you stay CONSISTANT and have DELIBERATE PRACTICE every day the push-ups will become a HABIT and it will be much easier each day to find the time to knock them out. Why push-ups? They’re easy. OK, maybe not so easy if completing a strict push-up is beyond your current strength capacity. However, you don’t need any equipment beyond YOU… so travel, vacations, facilities, etc are really not valid excuses! Wherever you’re at you can always drop and bang out any number of reps! RULES: 1. These are STRICT! If you’re not currently ground based start with incline push-ups and the goal will be to get there. At the gym use the rack and a bar, as it’s much easier to make incremental adjustments toward the floor! Strict is hands shoulder width, shoulders over wrists, slight hollow body position, elbow toward rib cage on descent, and chest first to touch last to leave (no worming!). If you’re a yogi, these will be strict Chaturanga push-ups. 2. PUSH yourself for improvement! Again these are strict. Sloppy form will get sloppy results. If you can manage high repetition sets, make sure your first rep is as perfect (form) as your final rep. If you’re using an incline strive to lower the bar weekly or bi-weekly! 3. BE CONSISTANT. If you’re in for the challenge, let me know and we can all hold each other accountable. If you need to, put a post-it on your bathroom, office, or car mirror as a reminder do it. 4. While before and after pictures are not a necessity, it might certainly be interesting to compare a video of a Day #1 push-up (ground based) and a push-up on the last day (#100) of the challenge. If you currently are not a ground based push-up athlete, after 10000 reps I would bet we will see a noticeable difference in your strength! If you currently have rock solid strict push-ups then use the “4min Push-Up Test” as your metric (100+ STRICT in 4min… it’s tougher than is sounds!). After 100 days that will be a grand total of 10800 reps in roughly 3.5 months! Maybe that’s a lofty goal… but movement mastery isn’t going to happen without some deliberate action! I started my “100D 10000RRC” today… Who else is up for a challenge?! ***Ive created a fb group for anyone who wants to play... respond below or message me and Ill add you to the group so you can download a pdf or excel spreadsheet to keep track of your days/reps*** G
Posted on: Mon, 18 Aug 2014 23:13:28 +0000
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