Pavel’s Pushups

Pavel’s Pushups

I was working out at SEALFit in Encinitas, California this last summer with Rob Budd, Kettlebell instructor and asking him about his training.  Rob is one of the top kettlebell trainers in the world (see his rating on DragonDoor.com) and studied with Pavel Tsatsouline.  Rob was kicking my ass and showing me all sorts of new kettlebell exercisesI had never seen before. The conversation turned to bodyweight exercises and Rob mentioned the name Pavel Tsatsouline and how much he had contributed to bringing the kettlebell training and many Soviet Special Forces techniques to the U.S.

Here is some of the information that Pavel smuggled back across enemy lines to bring to the land of the Free.

Pavel’s Pushup Routine

To do the routine first you have to find out the maximum number of reps you can do in pushups. After finding out your max, you will do a percentage of this number for your workout.

Check out a few videos of Pavel:

Week 1 Workout – Pavel’s Push Ups

Monday –  test your max, 30% every 60 minutes

Tuesday –  50% every 60 minutes

Wednesday –  60% every 45 minutes

Thursday –  25% every 60 minutes

Friday –  45% every 30 minutes

Saturday – 40% every 60 minutes

Sunday – 20% every 90 minutes

Week 2

Monday – test your max again, 35% every 45 minutes
Tuesday –  55% every 20 minutes
Wednesday – 30% 15 minutes
Thursday –  65% every 60 minutes
Friday –  35% every 45 minutes
Saturday –  45% every 60 minutes
Sunday – 25% every 120 minutes

Week 3

Test max

The routine is over, you can do it for two weeks, then do something else for another two weeks, then you can do the pushup program again.

Guidelines

Never go near failure except when testing your maximum. Vary reps, sets, rest periods daily. Taper down before a peak.

Do the routine when you get up in the morning and your last set of pushups should be done one hour before your bedtime.

You can check out more on Pavels website: Dragon Door

Recommended Books By Pavel
Power to the People!
Russian Strength Training Secrets for Every American

Bullet Proof Abs
Beyond Crunches, 2nd Edition

The Naked Warrior
Master the Secrets of the Super-Strong-Using Bodyweight Exercises Only

Related Articles:
Pavel Tsatsouline Interview
Pavels Pull up ladder
Mind Over Muscle by Pavel

Pavel’s Pushups

Comments

  1. Redmond Burke says

    Hey Coach,

    I was reading your articles on Pavel’s grease the groove and his push up program. My question is for the pull ups. Would you do about 50% of your 1 set max on the hour, or would you follow the push up program for the pull ups too?

    Thanks Coach!

  2. Redmond B. says

    Hey Coach,

    I was reading your articles on Pavel’s grease the groove and his push up program. My question is for the pull ups. Would you do about 50% of your 1 set max on the hour, or would you follow the push up program for the pull ups too?

    Thanks Coach!

  3. says

    Hello Brad I have a question? How many hours in the day would you do the pushup program, for example you get up at 0800 and finsih your last set at 2000?

    • says

      just add in the extra pull ups as best you can through out the day.

      when you wake up is a good idea. Mid am. Lunch. Mid afternoon then before you get to sleep.

  4. says

    Again Hello Brad,

    Could you use this program also in this fashion: Calculate max for push ups, sit ups, pull ups, and flutter kicks, and maybe even squats or jumping squats. For example, I had this idea: Do sit ups, push ups, flutter kicks, and then pull ups.

    So for example Monday first week is 30% max every hour so something like this:
    30% max sit ups, 30% max push ups, 30% max flutter kicks, and 30% max pull ups. You could very it and substitute one of the ab exercises with squats or lunges. What do you think?

    Thanks, Christopher

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