Fighting Fit: 100 push-ups in 6 weeks

For those who find 20 pull-ups too few or feel under-challenged, we have just the thing for you: 100 push-ups in 6 weeks. This program, like the pull-up program, is designed to build up your basic conditioning.

It is important to perform push-ups correctly, so do not let your body sag or lift your butt up. Maintaining body tension is key to achieving a straight back. A "good" push-up looks like the animated image shown on the left. You should go down so far that your upper arms are parallel to the ground, so do not cheat by only going down five centimeters...

This program starts with an evaluation test: simply do as many "good" (!) push-ups as you can at once. Then you will be classified into the categories of the 1st week. From 1-5 in the first category, 6-10 in the second category, 11-20 in the third category, and if you can do more than 20 push-ups, you can start in the 3rd week if you want. However, it is not a mistake to start in the 1st week, category 3 anyway.

Now, three times a week (Days 1-3), with at least one, preferably two days off in between, do the corresponding sets as indicated in each category. The recommended rest time between sets is shown above each one. Once you have completed a week, move on to the next higher category. After Weeks 2, 4, and 5, there is a test to be done, which is done in the same way as the initial test: just do as many as you can.
Based on this new number, choose your category for that week. After Week 6, of course, comes the Big Final Test.
Don't worry if you miss a goal, just repeat the last week with the category that corresponds to your final test result (usually the third category).
Before all of these tests, it's best to take a two-day break and recover well.

A quick note about Weeks 5 and 6: In these weeks, you will not only do 5 sets but up to 9!

The whole program with all the information is available at http://www.hundredpushups.com for further reading in English.

We wish you good training!