Improve your IPPT Score.

Are you aiming to conquer the IPPT and achieve your best performance? Look no further than the one-arm push-up variation: one of the pinnacles of bodyweight training. By gradually progressing towards this advanced variation, you can develop exceptional strength, stability, and muscular control. 

Understanding the One-Arm Push-Up Progression:

The one-arm push-up is a highly demanding exercise that requires tremendous strength, stability, and balance. To safely and effectively progress towards this challenging movement, it’s essential to follow a systematic progression of exercises.

1) Hand-Elevated Push-Ups:

Begin by performing hand-elevated push-ups to reduce the load on a single arm. Place one hand on an elevated surface, such as a step or a yoga block, while keeping the other hand on the ground. Lower your chest towards the ground while maintaining proper alignment, then push back up. Start with three sets of six to eight reps on each side.

2) Staggered Push-Ups

Transition to staggered push-ups to gradually increase the load on the working arm. Assume a standard push-up position but shift one hand slightly forward, placing more weight on the opposite arm. Lower your chest towards the ground and push back up. Begin with three sets of four to six reps on each side.

3) Assisted One-Arm Push-Ups

With a focus on maintaining stability and control, perform assisted one-arm push-ups. Place one hand on a basketball, medicine ball, or a stable object of similar size. As you lower your body, allow the non-working hand to roll onto the object, assisting with balance and stability. Push back up using only the working arm. Aim for three sets of two to four reps on each side.

4) Full One-Arm Push-Ups

As you develop sufficient strength and stability, progress to full one-arm push-ups. Assume a standard push-up position but position one hand slightly wider than shoulder-width apart. Gradually shift your weight to the working arm as you lower your chest towards the ground, keeping your body aligned. Push back up using the working arm only. Start with three sets of one to two reps on each side and gradually increase as you gain strength.

Sets and Reps Combinations:

1. Beginner Level: 2 sets of 4-6 reps for hand-elevated push-ups, 2 sets of 3-4 reps for staggered push-ups, and 2 sets of 1-2 reps for assisted one-arm push-ups.
2. Intermediate Level: 3 sets of 6-8 reps for hand-elevated push-ups, 3 sets of 4-6 reps for staggered push-ups, and 3 sets of 2-3 reps for assisted one-arm push-ups.
3. Advanced Level: 3 sets of 8-10 reps for hand-elevated push-ups, 3 sets of 6-8 reps for staggered push-ups, and 3 sets of 3-4 reps for assisted one-arm push-ups.

Impact on IPPT Performance:

The journey to mastering the one-arm push-up requires patience, consistency, and dedication. Focus on maintaining proper form, engaging your core, and gradually increasing sets and reps as your strength progresses. By incorporating the one-arm push-up progression into your training routine, you’ll unlock unparalleled strength, stability, and muscular control, setting the stage for outstanding IPPT performance. 

If you are looking for additional guidance in your training, be sure to enquire for PT services.