| In this article I am going to show you many new push | | | | The concept of metabolic strength training and power |
| up exercise variations that will drastically improve your | | | | endurance is just starting to be explored in the world |
| upper body power but actually improve your overall | | | | of performance training. In most sports, athletes are |
| conditioning. The creative exercise listed below can | | | | required to continuously explode and repeatedly |
| and should be used by high level athletes such as | | | | produce power, sometimes for hundreds of reps. |
| MMA fighters and Football players to become more | | | | This type of power endurance will not be developed |
| explosive, as well as be used by fitness enthusiasts to | | | | with traditional 5x5; 3min rest type methods and |
| build muscle in the chest shoulders and arms. | | | | therefore requires specialized protocols. Below are |
| Rethinking the Clap Push Up | | | | two push-up based metabolic protocols we use to |
| One of the popular push up exercises used for | | | | ensure our athletes remain explosive and end up being |
| improving upper body power is the clap or plyo push- | | | | the last one standing when the smoke clears. |
| up. This exercise is great for developing explosive | | | | I recommend establishing a proper technical, strength |
| pushing power and we do use it on occasion. | | | | and power base before utilizing these protocols. |
| However, the constant pounding on the wrist from the | | | | Get ready for a killer pump! |
| landing is a concern of mine for some athletes like | | | | 20/20/20 Push-Ups |
| wrestlers and football players. These types of athletes | | | | This is a great metabolic circuit that is easy to |
| are constantly being thrown down and therefore | | | | remember and doesn’t require any additional |
| having to breaking the fall by landing on their wrists in | | | | equipment. We normally use this circuit at the beginning |
| much the same way as the plyo push-up. | | | | of our power endurance phase. It takes 1min to |
| The last thing I want to do as a coach is use an | | | | complete. |
| exercise that replicates something that an athlete’s | | | | Perform with no rest; |
| probably does too much of already. Especially | | | | 20 sec Push-ups |
| something that has a high risk vs. benefit ratio. | | | | 20sec Push-up pause (hold bottom position) |
| Here is a great alternative the plyo push-up that we | | | | 20sec Plyo or clapper push ups |
| have found to be just as effective at developing | | | | Rest 1-3min |
| explosive pushing power while limiting impact on the | | | | The JC Push-up Circuit |
| wrist. | | | | This is an awesome metabolic protocol that I learned |
| Box Jump Push –Ups | | | | from my good friend and colleague Juan Carlos |
| Perform 4-5x3-6 | | | | Santana. You’re going to need a medicine ball (MB) |
| We prefer to use a closer, shoulder width hand | | | | for this one. |
| position on this movement as it has more functional | | | | Perform as circuit with speed; |
| carryover to sports like wrestling and football. | | | | 5-10 MB Lock offs on each side |
| This exercise can easily be progressed by increasing | | | | 5-10 MB Cross over push-ups on each side (alternate |
| the height of the box. | | | | sides) |
| <a rel="nofollow" | | | | 5-10 MB Close grip push-ups |
| onclick="javascript:pageTracker._trackPageview(' | | | | 5-10 MB Drop and returns |
| outgoing/article_exit_link');" href=" here</a> to view | | | | Rest 1-3min |
| pictures and videos of all of the exercises listed in this | | | | We normally start with 5 reps and progress one rep a |
| article | | | | week until 10eps is reached. |
| Swiss Ball Ricochet Push-Up | | | | Both of these metabolic protocols can eventually be |
| This is one of my all time favorite exercises and | | | | progressed so that the exerciser can complete 2-3 |
| another great way to develop explosive power and | | | | rounds without rest. |
| speed in the upper body. We prefer to do movements | | | | At one time I was able to complete 5 rounds of the |
| like this for time frames of 8-15 sec at max speed. | | | | JC circuit without rest. My chest, shoulders and arms |
| When performing this exercise be sure to maintain | | | | never looked better. Not to mention it made my abs |
| ideal spinal alignment throughout this movement. | | | | sore for a week. |
| Metabolic (Power-Endurance) Push –ups | | | | |
