15h • Training 🏋️
Workout_push strength development
Warm-Up: 5 minutes of light aerobic work on an ergometer (e.g., rower or ski erg) + Dynamic mobility
Push Development
A1. BB Front Squat – 4-5 × 6
- Intensity: 2 reps in reserve (RIR)
- Tempo: 3-1-1-1
- Rest: 1–2 min
B1. BB Push press - 4-5 x 6
- Intensity: 2 RIR
- Tempo: 3-1-1-1 (control the weight on the way back)
- Rest: 1–2 min
C1. Leg extensions – 3 × 12–15
- Rest: 30 s
- Intensity near failure
D1. Push-ups with dead stop – 3 × 12–15
- Rest: 30 s
- Intensity near failure
- Possibility to include a weighted vest
Cool-Down
- 5 minutes of light running or low-intensity aerobic activity
Notes
- Tempo: Emphasise a controlled 3-second eccentric (lowering) phase
Why
This session focuses on developing push strength in the lower and upper body, targeting the quadriceps, glutes, shoulders, and pecs. The structure enhances performance in the sled push, lunges and wall balls, improving vertical force application and overall pushing capacity.
Key points
- Increased pushing strength
- Transfer to the sled push and wall balls
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Workout_push strength development
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