Note: This article continues the series started in Should You Build Your Slow Fibers? and continued in How to Build Your Slow Fibers, Part I.
Today I will present you with a plan that will increase your pressing strength and endurance by building up slow muscle fibers in your triceps. The plan may be used in conjunction with any type of press — the kettlebell military press, the one-arm pushup, the barbell bench press, etc.
Karen Smith, Master SFG, demonstrating the diamond push-up
Pressing Strength Plan Guidelines
Carry on your regular press training — low reps and multiple sets aimed at neural adaptations and fast fiber hypertrophy.
The exercise is a diamond push-up done in a particular manner: thumbs and index fingers of both hands touching, hands under the sternum, slow constant tension movement in the middle third of the range of motion.
All sets must be done to failure, which must occur in thirty to sixty second — no more, no less. Raise your hands or feet if necessary to adjust the resistance accordingly.
Do not hold your breath — “breathe behind the shield.”
The first minute after each set shake the muscles you just worked — swing your arms, shadow box, massage your triceps, etc. to reduce the congestion as quickly as possible! It is essential for the program’s success.
A minimal rest between sets is five minutes. This number is not negotiable and a longer rest of ten minutes is preferable. You may do other exercises during that time. Or you may choose the grease-the-groove (GTG) tactic and spread your sets throughout the day. One can do push-ups anywhere.
Do your slow push-ups to failure twice a week, a high volume day and a low volume day. Perform the following number of sets:
On the heavy push-up day you may train as usual — grinds and ballistics — except for presses. Do no presses of any kinds, including get-ups. You may train heavy presses the day after, but not hard.
Sample Weekly Schedule
Following is a sample weekly schedule fitting the Rite of Passage kettlebell press plan. As an option, the light push-up session may be moved to Saturday.
And here is a schedule for an athlete training the one-arm push-up (OAP) in the GTG manner:
Finally, a schedule for a lifter bench pressing twice a week:
On week seven or eight, test your press strength, using the press of your choice. Ten minutes later test your push-ups reps. You need a baseline of both coming into the program.
Next time, we will discuss the pros and cons of training both the FT and the ST fibers in all muscle groups along with the guidelines for doing it. Until then, pressing power to you!
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