Varied Not Random - First Push-up
Varied Not Random - First Push-up
Product Description
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.
Read More
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.
FAQ
Sample Session
Warm-up
10 PVC Pass Throughs
20 Scap Push-ups
Plank Hold, 20 secs
10 Shoulder Taps
Skill A:
Pause Dumbbell Bench Press, 4 x 10
Extra Instructions
4x8-10 reps
The dumbbell bench press will help you develop the pressing strength needed for a push-up. These are doable even if a regular push-up is not. Think of them as an upside down push-up! Go as heavy as you can here, but keep things quick on the ascent, and smooth/controlled on the descent. Add a 3 sec pause at the bottom of each rep.
The key here will be to mimic the push-up technique. Keep your elbows tucked in at the bottom of each rep, and press up without your elbows bowing out and away from your bottom. Descend from the top of the rep by leading with your elbows first. This will ensure the dumbbells touch near your sternum rather than high on your chest.
Skill B:
Hollow Hold, 3 x 30sec
Extra Instructions
You'll be strongest in your push-up when your core remains rigid. The moment it "breaks" (i.e. your hips rise first, or your chest rises first) the harder the push-up becomes. Hollow holds will help you to develop the core strength necessary to stay rigid during a push-up.
Keep your toes pointed, your quads and glutes squeezed, and your rib cage tucked down. If needed, scale down to a tuck hold.
Gear Specs
Specifications:
- VNR Digital eBook / Program exclusively for BTWB App
- From Pat Sherwood and Adrian Bozman
- Program Length: 20 sessions / 6-10 weeks
- Weekly Theme Videos + Demonstration Videos for all Movements
HOW IT WORKS:
What will I get?
After purchasing the First Push-Up program from Rogue, customers will be able to schedule the program into their calendar on the BTWB App. If you don’t already have the app, purchasing this program will give you 10 weeks of full access. BTWB will also provide a downloadable eBook version of the program, via e-mail, which is the customer’s to keep and revisit for all time.
BTWB Access
From the BTWB App, users can customize many aspects of the program, including the number of sessions they want to complete each week, as well as which days those sessions land on. If the entire program isn’t completed the first time through, users can jump back in at any time where they left off.
More on Beyond the Whiteboard and Varied Not Random
Fitness is a journey. With btwb, you can plan, log, and analyze your results all in one place. Keep track of PRs, workout history, find a program, track your macros, earn badges and more! The BTWB App is also the official training app of the Rogue Invitational and of 2x “Fittest Man on Earth” Justin Medeiros.
BTWB’s Varied Not Random (VNR) series provides a wide variety of programs designed to help all athletes of all levels, from beginner to advanced, work on and improve specific areas of their fitness. Each program is meticulously designed by an expert in their field, and can be customized and scheduled seamlessly into the BTWB App.
PLEASE NOTE: The programming will be accessible after purchase. An e-mail confirmation will also be sent (be sure to check Spam folder if it does not appear). This is a digital cycle and NOT a physical book.
