Improve IPPT Score
with Plyometric Push-Up Variations

Improve your IPPT Score.

Are you aiming to conquer the IPPT and achieve your best performance? If you’ve identified the push-up as an area improvement, we’re here to help you explore the power of plyometric push-up variations and how incorporating them into your training routine can help you excel in the IPPT exam. Let’s get started.

Understanding Plyometric Push-Up Variations

Plyometric push-ups, also known as explosive push-ups, involve incorporating dynamic movements that require rapid and forceful contraction of muscles. These high-intensity variations of push-ups engage fast-twitch muscle fibers, improving power, explosiveness, and muscle coordination.

Performing Clap Push-Ups

To execute a clap push-up, assume a standard push-up position with your hands slightly wider than shoulder-width apart. Lower your body towards the ground, explosively push yourself upward, and quickly clap your hands together before returning your hands to the starting position. Focus on maintaining a strong core and landing with control. Start with three sets of four to six reps.

Trying Plyometric Push-Ups

Plyo push-ups involve explosive movements where you forcefully push your hands off the ground and aim to get airborne. Start in a push-up position, lower yourself down, and then push up explosively, lifting your hands off the ground. Land with soft elbows to absorb the impact and immediately transition into the next repetition. Begin with three sets of six to eight reps.

Sets and Reps Combinations:

  1. Beginner Level: 2 sets of 4-6 reps for clap push-ups and 2 sets of 6-8 reps for plyo push-ups.
  2. Intermediate Level: 3 sets of 6-8 reps for clap push-ups and 3 sets of 8-10 reps for plyo push-ups.
  3. Advanced Level: 3 sets of 8-10 reps for clap push-ups and 3 sets of 10-12 reps for plyo push-ups.

How Plyometric Push-Ups Boost IPPT Performance:

Incorporating plyometric push-ups into your IPPT training regimen offers several benefits. These explosive movements improve upper body power, muscular endurance, and fast-twitch muscle activation, essential for excelling in the push-up component of the IPPT exam. By training with plyometric push-ups, you’ll enhance your explosive strength, allowing you to complete push-ups more efficiently and with greater speed. Additionally, the improved power and coordination from plyometric training can positively impact other IPPT components, such as sit-ups and running.

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

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