Push-Up Blueprint Training Program

📋 Program Overview

This program is built to systematically improve your push-up performance through a progressive structure focused on top-end strength, test-day endurance, and shoulder/trunk durability under fatigue and load. Whether you're preparing for a military fitness test, selection course, or maintaining combat-ready conditioning, this program helps you dominate both high-rep bodyweight tests and weighted strength standards.

The cycle starts by restoring movement integrity, progresses through controlled fatigue and high-volume sets, and peaks with tactical conditioning and testing simulations. Plus — the program includes a dedicated 4-week weighted push-up strength block to push your top-end strength through the roof and directly translate to more reps with less effort on test day.

🔑 What This Program Builds:

• ✅ Push-up strength under load (vests, plates, rucks)

• ✅ 2-minute max test performance (military-style testing)

• ✅ Durability of shoulders, wrists, and scapular control

• ✅ Trunk stability under fatigue (for tactical carryover)

📆 Program Phases:

Phase 1: Base Strength & Motor Control (Weeks 1–3)

Goal: Restore perfect movement, trunk control, and joint integrity

• Strict tempo push-ups, eccentric work, positional holds

• Core activation and scapular stability

• Prep for high-volume without overtraining

Phase 2: Strength-Endurance Development (Weeks 4–6)

Goal: Build work capacity and test pacing resilience

• Rep ladders, tempo variations, and EMOM pacing

• Mechanical drop sets and fatigue layering

• Mid-range and lockout-specific durability

Phase 3A: Weighted Push-Up Strength Block (Weeks 7–10)

Goal: Drive max strength gains and carryover to lighter push-up output

• Weighted push-up cluster sets and contrast training

• Core-heavy supersets and trunk control

• Mechanical drop sets and positional isometric work

• Peak CNS output + deload for nervous system reset
  (Can be used as a standalone 4-week push-up strength cycle)

Phase 3B: Test Prep & Tactical Peaking (Weeks 11–15)

Goal: Sharpen test pacing, refine form under fatigue, and simulate testing

• Test-specific sets (2-min push-up protocol) every 3 weeks

• Pacing drills, fatigue-resistance sets, position holds

• Max output + taper weeks for peak performance

• Final week includes test-day simulation under load

🔁 Reload Cycle (Optional – 6 Weeks)

Goal: Rebuild top-down strength and recover from plateaus

• Includes weighted exposure, trunk & scapular durability

• Tactical-friendly: carries, sleds, vest work, incline variations

• Retest session at the end to reset baseline
  (Ideal to run after test week or if adaptation stalls)

🛠️ What You Need:

• Floor or turf space (indoor or outdoor)

• Weight vest (10–40 lbs recommended) or loaded backpack

• Resistance bands (light/medium)

• Incline surface (bench, box, step)

• Dumbbells or kettlebells (for carries and accessory work)

• Interval timer or stopwatch for test pacing

⏱️ Training Frequency & Session Flow:

• 3 sessions/week (M/W/F suggested) or paired with a strength program

• Each session lasts ~15–30 minutes depending on the phase

• Every session includes:

  • ✅ Warm-up (mobility, scap/core activation)

  • ✅ Main work (strength, volume, or contrast)

  • ✅ Accessory/core/grip work

  • ✅ Cooldown/mobility (optional but recommended)

• This program CAN be supplemental to another strength program. We just advice to be cautious with how much extra upper body stress and CNS stress you are stacking.

🧠 Recovery Guidelines:

• Respect recovery days — this program builds stress tolerance by design

• Minimum 7 hours of sleep, consistent hydration, and basic movement on off-days

• Use Tuesdays and Thursdays for light GPP or strength program(rucking, sleds, mobility, aerobic base)

📈 Progress Tracking:

• Track push-up reps, max sets, hang times, tempo breakdowns

• Log load used in weighted push-up block

• Test benchmarks occur every 3 weeks (2-minute max push-up tests, positional holds)

• Final test week simulates real-world conditions: fatigue, pacing, and load

🚨 This Is Not Just a Push-Up Program

It’s a tactical resilience protocol designed to build durable upper-body capacity under pressure. From the field to the fitness test, this system is engineered to make your push-up strength show up when it matters most — in full gear, under fatigue, and on demand.

#CommandYourTraining

Any duplication, retransmitted, or account of these programs without the express written consent of 13 Bar Performance, is prohibited. Reproduction of these materials will result in legal action and prosecution.

⚠️ IMPORTANT DOWNLOAD DISCLAIMER

Once you purchase this program, you will receive a downloadable file link. Please note:

• You must download and save the program to your device within 24 hours of purchase.

• After 24 hours, the download link will expire permanently and cannot be re-accessed.

• We do not re-issue download links once they have expired.

• If you fail to save the file and need access again, you will be required to re-purchase the program.

We recommend downloading to a desktop or secure cloud folder immediately after purchase.

Thank you for understanding — and for treating this training system with the same discipline it’s built to develop.