Former Navy SEAL Stew Smith has outlined a specific training approach designed to increase your maximum push-up repetitions in just two weeks. This protocol relies on a simple mathematical formula to track volume and intensity over a 10-day block.
To begin, test your current maximum push-up count in a single set with strict form. Multiply that number by four to establish your total daily volume requirement. For example, if you can complete 30 reps, your daily goal is 120 push-ups.
The training schedule alternates between two styles of execution. On odd-numbered days, perform your total daily volume within a single workout session using as few sets as possible. On even-numbered days, spread that same volume throughout the day in smaller sets. This cycle continues for 10 consecutive days to build frequency and endurance.
After completing the 10-day block, allow three to four days of rest for your chest, shoulders, and triceps. Retest your maximum capacity on day 14 or 15 to measure your progress.
This method is intended for those looking for a specific boost in performance rather than a permanent training system. Smith notes that if you are already hitting high rep counts, like 80 in a single set, this specific protocol is unnecessary. Monitor your joints closely and stop if you experience pain, as the jump in workload is significant.