The Fastest Way To 100 Push-Ups In A Row Guaranteed! All In Less Than 7 Minutes A Day! This Is The Fastest Way I Know Of Getting To 100 Push-ups In A Row
The Push-Up Blaster Training Program © 2007, Roger Haeske, all rights reserved
About The Author Roger D. Haeske Roger Haeske is widely considered one of the Web's leading Raw Food Diet and Bodyweight Fitness educators and motivators. Roger is a Radiant Health and Fitness Coach, Author and former Professional Tennis Instructor. He's been coaching clients to succeed with the ultimate peak performance diet on the planet, the Raw Food Diet since 2001. Roger is the author of the best selling Lightning Speed Fitness Program, Instant Energy Exercises (coming soon), Think and Go Raw, Your First 30-Days Raw, Infinite Tennis: Unlock and Unleash Your Hidden Potential to Play Your Best Tennis Ever and 33 Techniques for Rocket-Like Serves and numerous special reports and articles. You can sign up for his myth busting, informative, motivational and entertaining newsletter Superbeing Secrets at his blog. http://RogerHaeske.com He has also created several life changing websites including: Raw Food Coaching and Support: http://www.HowToGoRaw.com http://ThinkandGoRaw.com http://Superbeing.com http://ImaginationScience.com http://SuperTennis.net Do you want to experience radiant health, fitness and peak performance on the physical, mental and spiritual levels? Then you’ll want to join Roger Haeske’s coaching site for achieving success on the Optimal Raw Food Diet the easy way. Visit www.HowToGoRaw.com to learn more. Roger is also available for Radiant Health and Fitness Consultations and speaking to your group. For more information, you can email him at
[email protected]. P.S. If you've got 15 minutes a day and some floor space... Roger guarantees you'll incinerate fat, build ripped muscles & get into fantastic shape. No gym or weights required! Visit http://LightningSpeedFitness.com to get his free special reports.
Notice: You DO NOT have the right to reprint or resell this ebook. DISCLAIMER AND TERMS OF USE AGREEMENT Nothing in this ebook is intended to constitute medical advice or treatment. Please check with your doctor before doing this or any other exercise program. Proceed with caution. If you feel pain you may want to rest for a few days or check with your doctor before continuing. The author and publisher of this ebook and the accompanying materials have used their best efforts in preparing this ebook. The author and publisher make no representation or warranties with respect to the accuracy, applicability, fitness, or completeness of the contents of this ebook. The information contained in this ebook is strictly for educational purposes. Therefore, if you wish to apply ideas contained in this ebook, you are taking full responsibility for your actions. The author and publisher disclaim any warranties (express or implied), merchantability, or fitness for any particular purpose. The author and publisher shall in no event be held liable to any party for any direct, indirect, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of this material, which is provided “as is”, and without warranties. As always, the advice of a competent doctor or other health professional should be sought. The author and publisher do not warrant the performance, effectiveness or applicability of any sites listed or linked to in this ebook. All links are for information purposes only and are not warranted for content, accuracy or any other implied or explicit purpose. This ebook is © copyrighted 2007 by Roger Haeske. No part of this may be copied, or changed in any format, sold, or used in any way other than what is outlined within this ebook under any circumstances.
Who Is This For? Most people I know can't even do 30 regular push-ups in a row, no less 100. It's a goal of many men and some women to be able to do 50 or more push-ups in a row without taking a rest period. For some people it's a requirement for getting a black belt in a martial art they are taking. Or you might need a certain minimum to pass the physical requirements to get into the Army, Navy, Marines, police or some kind elite special forces unit. Or you might just want to get a high score on a physical fitness test. There are many reasons to want to do 100 push-ups in a row. For one thing, it will also strengthen you as well. When you can do many push-ups in a row, it increases your workout capacity and enables you to build larger muscles. What Else Can I Do With This Program? These are just some of the reasons to want to be able to do 100 or more pushups in a row. There's an additional benefit to this program. It's not just about doing 100 push-ups in a row in the fastest manner. You can also use these exact same techniques to increase how many pull-ups, chin-ups, curls, bench presses, squats, handstand push-ups or any other exercise you can imagine doing in a row. These are for the most part, universal principles to help you quickly improve how many in a row you can do of just about any physical exercise I can think of. It just so happens that push-ups are a common exercise that many people want to do more in a row than they can currently do. But feel free to apply these concepts to any exercise you are trying to improve in terms of number in a row. Why I Created This Program I created this program for myself because I had always wanted to do 100 pushups in a row, but getting there seemed like an impossible dream. Many times I tried to make improvements to how many push-ups in a row I was able to do. Getting to 30 in a row wasn't much of a problem for me. I just did more push-ups and eventually I reached that goal. But my goal was to do 50 in a row. After many years of my best being around 40 push-ups in a row, I eventually figured out a way to get to 50 in a row. I got there using some of the techniques I reveal in this report. But my progress still wasn't that fast. And I still wanted to be able to do 100 in a row. That goal seemed like a distant dream and that it would be much too time consuming to achieve.
Then one day I was listening to Jack La Lanne being interviewed by Tony Danza on his 90th birthday and that's when I put two and two together. Let me backtrack. In case you don't know who Jack La Lanne is, let me tell you. He's the founder of the modern fitness movement in the United States. He had a fitness T.V. show in the United States that ran for more than 30 years. At one point he was the world record holder for push-ups done in a row. He did over 1,000 in an hour. In any case, I was listening to Jack claim that no one could keep up with his workouts. They were just too intense and even really strong and fit people half his age, couldn't match his workouts. He had challenged anyone in the world to keep up with him in his workout and nobody could do it. The funny thing is I had studied Jack La Lanne before and new many of his training principles, but it wasn't until this time on the Tony Danza show that I figured out what I had to do differently to get the results I wanted. The light bulb went off in my head and I developed one of the main ways to exercise to achieve the results in the quickest manner. There were a couple of other powerful ideas I learned from other sources as well. It's the combination of these great ideas that will give you quick improvement in doing more push-ups in a row. But the idea I gleaned from the teachings of Jack La Lanne was a big piece of the missing puzzle for me. Then I decided to share these ideas with a friend of mine. She needed to do 80 push-ups in a row for her black belt. Eventually she decided to move and therefore discontinued her study for a black belt at this school, but I will briefly share her results with this program. Proper Push-Up Form: I'm not going to get into teaching you proper form for your push-ups. That's because this information is freely available over the Internet. And many of the people reading this report will already know how to do good push-ups. But this is a great resource which shows you 30 different kinds of push-ups with full directions and pictures. http://ronjones.org/Coach&Train/BodyXerciseLibrary/PushUps/index.html Results from the first user of the program besides me: Laurie E.
When Laurie first started, she could barely do one full push-up. In fact, she mostly trained only doing push-ups on her knees. She even had considerable problem with doing those. Another problem Laurie had was that it had always hurt her lower back when she used to do push-ups. Keep in mind that Laurie was quite an athletic woman already. She had advanced very far in her martial arts class and was quite close to getting her black belt. She regularly went for long runs and attended some intense weeklong fitness camps. But when it came to doing push-ups she just didn't have it. After putting some time in with the program she got to doing at least 14 standard push-ups in a row and the best thing was that it no longer hurt her lower back to do push-ups. Maybe you're thinking that doing 14 push-ups in a row is not that much. But for a person who really struggled doing just one standard push-up, that is a 1,400 percent improvement. Had Laurie continued with the program, she would have eventually gotten to doing 80 in a row and more. I hope this is encouraging for those of you who can barely do any push-ups at this point in time. Virtually anyone can get to 100 in a row with a dedicated and consistent use of these techniques. And I believe this is just about the fastest way to get to 100 in a row and you really don't need to spend more than 5 minutes per day with these exercises. Of course, you could get faster results if you upped it to 7 to 10 minutes per day. But even with just five minutes per day (some days will be rest days – so it's not every single day) you should see significant improvement on a weekly basis. On January 1, 2007 I reached my goal of doing 100 push-ups in a row. My highest so far is 111 in a row. At this point in time I'm not training to do more push-ups in a row. But I know I could easily hit 200 in a row and more if I just continued with this program. I might next try to see how many handstand push-ups in a row I can do or how many chin-ups I can do in a row. Or I can try doing a different kind of push-up and shoot for being able to double my current total in a row. The Core Principles 1. Muscle Blaster X: Timed Push-Ups: This is a quick, powerful and fun way to improve your number of push-ups in a row. This is the most powerful of the exercises in helping you to improve your results and what I call Muscle Blaster X. There is however, something which isn't an exercise but that will also have a
dramatic effect on how many push-ups you can do in a row. I'll share that a bit later in the report. I love doing these timed push-up exercises. It's like a game and I'm always shooting to beat my previous best. If you can turn something into a fun game, you're also likely to do it more often. Sometimes I do this exercise two times in the day. How To Do It: What we’ll do is set up a timed workout that will be two times your maximum number of push-ups in a row. If you can only do push-ups on your knees at this point, then start with those. If you can do a maximum of 20 standard push-ups in a row, then the program will be to see how long it takes you to do 40 pushups while maintaining good form. You're not trying to do 40 in a row, but just how long or how many minutes and seconds it takes you to complete 40 push-ups. This is a fun game, but as you improve your times and with doing the other things I recommend, you’ll see that your pushup numbers will start to increase quite quickly. You’ll want to keep records so you can see your progress. Get a workout notebook, if you don’t already have one. A regular notebook like you used to use in school would be fine. Or you could make your own spreadsheet. The point is to keep a record so you can track your progress. Personally, I started my timed push-up exercise to see how many minutes and seconds it took me to get to 100 push-ups. My first attempt took me over 5 minutes. Eventually I got it well below 2 minutes. As I got much faster I moved on to doing 150 and then 200 of the timed push-ups. As you get really fast, it's important to increase the number you shoot for in a row. Here's An Example Of How To Do This Timed Push-up Exercise This was from a while back when I was doing 100 in a row for the timed push-ups exercise. "Just to give you more background on the first exercise I mentioned to you. These days I do a set of 55 pushups then 3 sets of 15 pushups to finish up. I wait about 30 seconds between sets. As I get better, the time I wait between sets lessens. That is how I improve my time. Also how fast I actually do the push-ups can improve the time as well."
Note: It's very important to keep good form while you are doing these timed push-ups. Eventually I caught myself having less than ideal form on my push-ups and this makes it much easier. You want to get to your goal number of push-ups while maintaining proper form. When I first started this exercise, I tried doing 20 pushups in a row until I got to 100. But I found I was more efficient by doing a higher number of pushups first. At one point, I did 40 in a row and then 4 sets of 15 to get me to 100 in a row. It makes it fun when you experiment around and find a way for you to get to your goal the fastest. You might find a different routine works best for you. I usually workout in the morning on an empty stomach. This is when my energy levels are highest. As I got stronger, the first set of pushups was able to be much higher. It wasn’t long ago that I could barely do 50 push-ups in a row. So now getting to 55 is nothing. These days I can do 80 push-ups in a row with ease. It’s a great feeling to feel your strength increase and to be able to do something with ease that was so difficult before. So why don’t you try this exercise today. You want to put on your stopwatch as soon as you start doing the timed pushups. Do it as fast as you can. Then each time you do the exercise again, you’ll try to beat your previous best time. I can tell you I don’t always beat my records. Much of it has to do with how much I slept. Or if I had a really hard workout the day before, I won’t be at full strength the next day. Let's say you've decided to do 40 push-ups as your basic timed exercise. You might do sets like 12, 7, 7, 7, 7 and see how long it takes you. Maybe try resting 30 to 45 seconds between sets. As you get stronger you’ll do higher numbers with less rest in between sets. You should really be struggling the last 3 or 4 pushups in the later sets. That struggle is what builds up your endurance. Go easy the first week, otherwise you’ll get too sore. But eventually you can do all these workouts and experience very little in the way of soreness. I’m hardly ever sore these days. When you test to see how many in a row you can do, it’s best to have done a very light push-up workout or no push-up workout at all the day before. But sometimes I break records even without a day off. The extra sleep is key for being at full strength.
2. Recovery: Or Getting Enough Deep Sleep This is another one of the crucial parts of the program. The quickest and easiest way to put it is this. The longer and the better you sleep, the stronger you will be. If you're used to sleeping only 6 hours but your serious about making fast progress, then try sleeping 7, 8 or 9 hours per night. I guarantee, you'll see dramatic improvements in your push-up results, strength and peak performance. This is the secret of many Olympic and professional athletes. When you have an intense fitness program, you are going to need to sleep more to recover and rebuild your muscles. There are some elite Kenyan runners (some of the best in the world) who spend up to 18 hours per day on their backs resting and sleeping as much as possible to build up their strength. I know a professional body builder who hit a muscle building plateau. But when she switched from sleeping 6 hours a night to 9 hours, she started making incredible gains in her bodily measurements. She was perfectly satisfied with sleeping only 6 hours, but it wasn't enough time for her body to properly recover so she just stopped growing. Every time I slept as much as I felt like sleeping, I did better than days where I didn't sleep as much or as deeply. There were some days where I slept 10 hours or more and those days I was incredibly strong, clear minded and working at peak performance in all areas of life. Another recovery principle is to have 1 or 2 rest days in a row. This combined with deep sleeping will sky rocket your results. You can try working out hard 3 days in a row, then taking 2 days off in a row. Then check your progress with the testing exercise mentioned further below. Later on this day, you can also do the timed workout if you wish or any of the other exercises mentioned below. On the last day of the week, you can rest again, or do a lighter push-up workout like Grease The Groove type of exercise below.
3. Grease The Groove Workout: Here’s another workout that works very well. If 20 is your maximum number of push-ups in a row, then you’ll be working out by doing 10 sets of 10 pushups throughout the day. As you go through your day, just stop and do a set of ten push-ups.
You want plenty of time to rest in-between sets. The idea is to be fairly fresh before you do the push-ups again. I'd wait at least five minutes between sets when you do it like this. Or you could do a set every time a commercial break happens while you are watching T.V. For some reason this works very well at increasing your numbers. It trains the nervous system to do more even though you never really strain yourself. It's the number of sets that is important. Try to go for 10 sets in the day. At least 7 if you don't have the time to do ten sets. The first time I tried this technique I increased my number of pushups in a row by four. Previous bests were only improvements of 1 or 2 at a time. That was a 100% improvement in the rate of improvement. So this is a very good technique as well. Here's an example of my workout from last year. Today is an easy day for me and I plan to do 10 sets of 40 pushups. Yesterday I did the 100 routine in 3:01 and then I did 5 sets of 40. Plus I did a number of other exercises and I did 5 sets of 8 chin-ups. The chin-ups were also using the Greasing The Groove Method. Today I’ll be doing at least 5 sets of pull-ups, sets of 7 with Grease The Groove. The timing exercise and Grease The Groove are you two main pushup workouts. I believe Pavel Tsatsouline coined the term grease the groove. Below I'll give you some article links to read more about the benefits of using this exercise technique and how to do it in full detail. http://www.dragondoor.com/articler/mode3/69/ http://www.cbass.com/Pavel%27sLadders.htm 4. Testing Exercise: The last technique is simply a way to test your highest numbers. But this in itself is a way to increase your maximum number of pushups. Your first exercise of the day, on an empty stomach, is doing your maximum number of pushups. I don’t do this every day. I mix between these three exercises. Usually doing a combination of two types of pushup exercises for that day. There are even some times where I don’t do pushups for two or more days in a row. These techniques are so effective that you can occasionally miss out and you’ll do fine. Try to at most, miss only two to three days in a row. How To Test:
This is quite simple, just do your maximum number of push-ups in a row until you can't do anymore. Even if you used just this one exercise on a daily basis, you’d start increasing your push-up numbers. But I have found the other techniques are even more effective at producing quick results. But then again, if you tried to do your maximum number of pushups, but did it three times in a day, that would likely be very effective as well. I simply haven’t tested doing that and it’s really quite draining. So I stick to the other techniques. Combine this all with an extra hour or two of sleep every night and you’ll quickly see your push-up numbers start increasing rapidly. 5. Do 80% Of Your Max With Speed: Later on in my training, I added this exercise with very good results. Again, this is really quite simple. If you can do 100 push-ups in a row then your target number of push-ups is 80 in a row. Do 80 as quickly as you can. Try doing three or more sets of these during the day. You should have plenty of rest time in between sets. At least 7 to 10 minutes. You want to be fully recovered before you do another set. If you're best is only 10 push-ups in a row then do sets of 8 with this technique. I think you get the picture. 6. Do A Variety of Other Push-Ups Throughout the Day: This last technique is important as well. While your primary exercises should be the ones mentioned above, you should also do a variety of different push-up exercises. It's important to work your muscles from many angles. My favorite kinds of push-ups for building the upper body are the standard or military, wide-grip, Hindu, and the Jack Knife. Here's an animated picture series showing what's called the Hindu Push-Up or the Tiger Push-Up. http://www.bronzebowpublishing.com/HinduPU.gif Here's the link again with that page with the 30 push-up varieties. Try to incorporate 3 or 4 different varieties of push-ups so that you work different muscles in your shoulders and upper body.
This will make you stronger for reaching the goal of doing 100 in a row and it will lessen injuries. http://ronjones.org/Coach&Train/BodyXerciseLibrary/PushUps/index.html To Your Radiant Health, Happiness, Fitness and Freedom, Roger Haeske
Push-Up Resources World records for most push-ups in a row. Also a great article by a former pushup, world record holder Charles Linster. It's further down the page. I highly recommend you read it. http://www.recordholders.org/en/list/ulysses.html Requirements for setting the Push-Up world record. How to do them properly, etc. http://recordholders.org/en/list/pushups.html A brief video showing suggestions for proper push-up form. It's pretty good, but I have some comments on it. Firstly it's ok to look down at the ground. Just don't hit your face to the ground. But that never happens to me anyway. Or you can look forward as well. Next, you won't be doing the push-ups as slowly as in the video. If you do them very slowly they become much more difficult and you won't be able to do very many. However, that does make it a great alternative way to do push-ups. If you don't feel like doing fast ones a particular day, then focus on doing super slow pushups. I think you'll really like it as well and it's quite a workout. Here's the video: http://www.ehow.com/how_3190_proper-push-up.html Over 30 types of push-ups with full illustrations and instructions. http://ronjones.org/Coach&Train/BodyXerciseLibrary/PushUps/index.html Benefits of doing push-ups and how to. http://lifegetinit.fitdv.com/new/articles/article.html?artid=355
About The Author Roger D. Haeske Roger Haeske is widely considered one of the Web's leading Raw Food Diet and Bodyweight Fitness educators and motivators. Roger is a Radiant Health and Fitness Coach, Author and former Professional Tennis Instructor. He's been coaching clients to succeed with the ultimate peak performance diet on the planet, the Raw Food Diet since 2001. Roger is the author of the best selling Lightning Speed Fitness Program, Instant Energy Exercises (coming soon), Think and Go Raw, Your First 30-Days Raw, Infinite Tennis: Unlock and Unleash Your Hidden Potential to Play Your Best Tennis Ever and 33 Techniques for Rocket-Like Serves and numerous special reports and articles. You can sign up for his myth busting, informative, motivational and entertaining newsletter Superbeing Secrets at his blog. http://RogerHaeske.com He has also created several life changing websites including: Raw Food Coaching and Support: http://www.HowToGoRaw.com http://ThinkandGoRaw.com http://Superbeing.com http://ImaginationScience.com http://SuperTennis.net Do you want to experience radiant health, fitness and peak performance on the physical, mental and spiritual levels? Then you’ll want to join Roger Haeske’s coaching site for achieving success on the Optimal Raw Food Diet the easy way. Visit www.HowToGoRaw.com to learn more. Roger is also available for Radiant Health and Fitness Consultations and speaking to your group. For more information, you can email him at
[email protected]. P.S. If you've got 15 minutes a day and some floor space... Roger guarantees you'll incinerate fat, build ripped muscles & get into fantastic shape. No gym or weights required! Visit http://LightningSpeedFitness.com to get his free special reports.
