Varied Not Random - First Push-up

BTWB First Push-Up Program - Varied Not Random Programs The First Push-Up Program from Beyond the Whiteboard is part of the Varied Not Random series, curated by CrossFit coaching legends Pat Sherwood and Adrian Bozman. Across 20 training sessions, this cycle will help athletes learn proper full-body form for this quintessential pressing movement; a prerequisite for many other functional fitness movements and programs. The digital program is catered to each individual athlete, beginning with a test of the individual’s starting ability so as to gauge their progress over the ensuing weeks. Each session, you’ll complete a warm-up and 2-3 functional fitness skills and drills to focus on and develop upper body pressing strength and core strength. This will include hollow body position and plank work, practice dumbbell pressing, complete modified push-ups, and static holds, as well as time under tension in order to train the shoulders and core to complete the movement. Athletes will also be introduced to tempos, negatives and shoulder blade mechanics to round out their training. Tutorials from Pat and Boz will help you to maintain proper technique and form along the way. The First Push-Up Program is self-paced, meaning it can supplement a current fitness routine or become a strict focus. BTWB recommends completing 2-3 sessions per week to complete the program within a range of 6-10 weeks. This recommendation is based on achieving the sweet spot of exposing your muscles to the stimuli while ensuring the right amount of recovery. Am I Ready? In a word, YES. This movement is a basic, foundational gymnastics and functional fitness movement. There are no prerequisites to start this program. It’s a great fit for anybody looking to learn how to do a proper push-up or to simply improve their form. It’s critical to master a push-up before advancing to more intense movements, like the Strict Handstand Push-up and the Strict Ring Dip. Start here so you can get there.