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Fitness Tips: Push-up Improvement Plan

This schedule should be adhered to due to time constraints.  The longest amount of time spent on the program should be 19 minutes, which is the total time for week one.

Note section two on the bottom: 

If you are unable to do the time that is set, do not make it shorter.  The correct thing to do is to adjust the type of push-up.   Do them from your knees or raise your upper body higher.  This is meant to reduce the angle and make the push-ups easier.

 

Monday - Wednesday - Friday

Week One

Type Time (in seconds) Rest (in seconds)
Regular with reg hands 30 60
Regular with wide hands 30 60
Regular with close hands 30 60
Regular with reg hands 20 60
Regular from knees 30 End
Total Time:  6:20
  
Week Two
Type Time (in seconds) Rest (in seconds)
Feet elevated with reg hands 30 45
Regular with wide hands 30 45
Regular with close hands 30 45
Regular with reg hands 30 45
Regular with reg hands 20 End
Total Time:  5:20
  
Week Three
Type Time (in seconds) Rest (in seconds)
Feet elevated with reg hands 30 30
Regular with close hands 30 30
Regular with wide hands 30 30
Regular with reg hands 30 30
Regular with close hands 20 30
Regular from knees

20

End

Total Time:  5:10
  
Week Four
Type Time (in seconds) Rest (in seconds)
Partner resisted with reg hands 20 20
Partner resisted with wide hands 20 20
Partner resisted with close hands 20 20
Regular with reg hands 30 20
Regular from reg hands 25 20
Regular from reg hands 20 End
Total Time:  3:55
  
Week Five
Type Time (in seconds) Rest (in seconds)
Partner resisted with reg hands 30 15
Feet elevated with wide hands 30 15
Feet elevated with reg hands 30 15
Regular with reg hands 15 10
Regular with close hands 15 10
Regular from knees 15 End
Total Time:  3:20
  
Week Six
Type Time (in seconds) Rest (in seconds)
Partner resisted with reg hands 40 15
Regular with reg hands 30 15
Regular with close hands 30 15
Regular with wide hands 30 15
Regular from knees 30 15
Regular from knees 30 End
Total Time:  4:25

Notes:
  1. The program includes resistance exercises involving the pectorals, anterior deltoids, and the triceps.  One set each; 8-12 repetitions to muscle failure.
       
  2. Participants should try to follow the program on a week-week basis.  Participants performance is monitored to try to get them to do as much as possible for each set of push-ups.  If participants cannot finish the work period with the type of push-up they are performing, they should try an easier type of push-up (knees, hands on bench, negatives, wall push-ups) to complete the work period.  It is imperative that participants continue to perform the push up movement, including the easier type of push-ups, throughout the entire work period to ensure maximum results.
       
  3. If a participant misses a workout, they should be able to make it up as soon as possible before the next training session to ensure adequate rest and recovery.
        
  4. This training program can be altered as necessary.  The key elements are providing a certain amount of work each session and increasing the intensity or duration (or both) from week to week.

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