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. 

Building Strength with Push-Up Pyramids:

Push-up pyramids are a structured workout format that gradually increases the number of push-ups performed in each set, creating a pyramid-like progression. This approach challenges your muscles, increases endurance, and fosters mental resilience as you push through higher rep ranges.

Executing Push-Up Pyramids:

1. Set a baseline: Begin with a comfortable number of push-ups as your starting point. This could be as low as one or two reps if you are a beginner or higher if you have more experience.

2. Ascending phase: Start with one rep and gradually increase the number of push-ups with each set. For example, perform one rep in the first set, two reps in the second set, three reps in the third set, and so on.

3. Descending phase: Once you reach the peak of your pyramid, start descending back down in the same manner. For instance, if you reached a set of eight reps, perform seven reps in the next set, six reps in the following set, and so forth.

Sets and Reps Combinations:

1. Beginner Level: Start with a baseline of one or two reps. Perform five sets, increasing by one rep with each set during the ascending phase, and decreasing by one rep with each set during the descending phase.

2. Intermediate Level: Begin with a baseline of three to five reps. Perform seven sets, increasing by one rep with each set during the ascending phase, and decreasing by one rep with each set during the descending phase.

3. Advanced Level: Begin with a baseline of six to eight reps. Perform ten sets, increasing by one rep with each set during the ascending phase, and decreasing by one rep with each set during the descending phase.

Impact on IPPT Performance:

Incorporating push-up pyramids into your IPPT training regimen offers several benefits. By gradually increasing the number of push-ups, you develop muscular endurance, allowing you to sustain higher rep ranges during the push-up component of the IPPT. Push-up pyramids also foster mental resilience, as you push through the challenging sets and maintain focus throughout the workout. Additionally, this training method strengthens the chest, triceps, shoulders, and core, improving your overall upper body strength for better performance in 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.