There are many ways to improve calisthenics scores on fitness tests, including exercises like push-ups and pull-ups. While the first rep is a strength exercise, the higher volume required to excel on these tests demands muscle stamina (strength-endurance). Here is a common question from a reader who is mixing different ways to see results throughout the year: Stew, what do you think of sub-maximal sets spread throughout the day, like pull-ups or push-ups, versus a single workout with these calisthenic exercises to improve fitness on fitness tests? Thanks, Ken. The methodology for improving maximum-repetition calisthenics exercises combines strength first and volume over time. The quick answer is both. However, if you have only done one of these workout types and are stuck on a plateau, doing the other is a great way to break through that plateau and see more reps in your scoring. If you continue to see results with what you are doing, be patient and keep going. Consistency is key, but eventually you may need another version of the stimulus on the muscles responsible for more reps of pull-ups and push-ups. Here is a breakdown of how to use both: Sub-Maximal Sets Throughout the Day The goal with multiple sets of pull-ups and push-ups is to perform 50-60% of your current max reps to increase total volume for the day. You should do this every OTHER day, but some protocols may have you following this daily routine for a short period of 10-14 days. Daily reps at a high volume for too long usually result in stagnation or negative scores and could even lead to overuse injuries in the shoulders and elbows, such as tendonitis. This method is highly effective for increasing volume without causing failure or fatigue which allows for better application of technique and perfect form repetitions. This is how you build muscle stamina and break through plateaus when doing normal workout split routines (upper body / lower body) on consecutive days throughout the week. Single Workout (Max Reps, Pyramids, and Super Sets)

Stew ... please post your thoughts on using TRX exercises / calisthenics for us older guys vs heavier weights. Also, aerobic short distance bursts vs. less intense longer time aerobics. Thanks