Push-up Punch Pyramid
By Adam Regan

Ali punchFor those of you who are not quick at math and are virgins to ladders or pyramids (coming back down), this drill (like all ladders) will probably have you faking an injury the next time your trainer says to do it. When I first explain this to my clients they’re thinking... "1 to 10 push-ups and back to 1 again, no sweat, I can do 50 push-ups in a row, this will be easy"?..... WRONG, do the math!!!  If this drill was Mark 'Chopper' Read it would say "I'm not tough!, but I’ve broken a lot of guys who thought they were tough".
 
This can be performed anywhere from on a beach to inside an elevator, with 2 people or on your own. If you’re on your own its best to have a punching bag or solid wall (with gloves on), or focus mitts and gloves with 2 people so you can really punch hard and fast during reps. 
 
The Drill

Start in the top push-up position (all reps performed on knuckles)
 
Perform 1 push-up, then jump up fast (burpee style)
 
Throw 1 fast, hard punch (left or right doesn’t matter) into your chosen object
 
That’s 1 step of the ladder up.
 
Drop down into a push-up position again (onto your knuckles) and perform 2 push-ups, explode up again
 
and throw 2 hard 'n' fast punches (left and right) ...etc...etc
 
As with all pyramids its all the way up to 10 and back down to 1, you know the deal.
 
 
*Important notes:

  1. Remember to pace yourself throughout at about 70-80% effort and breathe properly, as time between push-ups is a lot less than with normal ladder drills.
  2. Maintain strict form at all times (make sure those push-ups are deep down and with full extension at the top and on your knuckles at all times)
  3. As you begin to tire, make sure that at no stage your knees touch the ground to help you get up or when resting during push-ups (stay up straight and squeeze those abs when quickly resting during push-ups).
  4. As you progress with your endurance try doing this at 90% effort or increase the ladder to 15 (you psychos), be creative and throw in an explosive snap at the top of each push-up or throw in a clap.

Just keep grinding through with intent and focus and don’t quit.
 
Adam Regan
brutal_newcastle@hotmail.com