Wednesday 23 August 2006: PU DROP SETS

PU DROP SETS

Today's workout simulates an advanced weightlifting technique with push-up variations. Drop sets involve decreasing the amount of weight being lifted while continuing to crank out sets with little or no rest.

We will use a similar technique by supersetting three different push-ups variations of decreasing difficulty. To be effective, each exercise needs to push you without burning you out early in the session. Today's workout is supposed to be hard, but you should not be in a state of collapse five minutes into the workout.

Choose a rep range that will challenge you while permitting you to continue performing push-ups at the easier variations. Try to keep the number of reps the same in each superset. You may diminish the number of reps per set as the workout continues. Try to rest only between supersets (i.e. perform all three variations, then rest, then repeat). The recommended rep ranges are only guidelines. Choose the number of reps that is appropriate for your current level of strength and conditioning.

(For example: An advanced trainee might perform 15 push-ups with his feet elevated high on a wall, immediately drop into a regular push-up position and crank out 15 more reps, then drop onto his knees and crank out 15 more reps.)

Perform as many drop sets as possible in twenty minutes.

Advanced:
(Recommended rep range: 10-25)

• Feet Elevated Push-ups
• Regular Push-ups
• Knee Push-ups

Intermediate:
(Recommended rep range: 5-15)

• Regular Push-ups
• Knee Push-ups
• Countertop Push-ups

Basic:
(Recommended rep range: 5-10)

• Knee Push-ups
• Countertop Push-ups
• Countertop Push-ups (move feet closer to counter)

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