Push-Up to the Top | STACK

Push-Up to the Top

November 1, 2008 | Featured in the November/December 2008 Issue

You may look like a fish out of water when performing Plyo Push-ups, but no matter what event you swim, they will help you make “fintastic” gains in the speed department.

Plyo Push-ups are an explosive exercise that works your chest muscles. Beijing Olympian Mark Gangloff, who competed in the 100-meter breaststroke, incorporated them into the Elastic Equivalent Training program prescribed by his strength coach, Chris Ritter.

Gangloff performs a slow, heavy lift—e.g., the Bench Press—at 100 percent max effort, followed by a set of explosive Plyo Push-ups, which use the same muscle group. Ritter says, “We vertically load it, so you don’t stay on one exercise and go four sets—you’re cycling through it circuit-style. That allows more recovery for each exercise, so [you can exert] maximal effort. This is where you get the power and reactive force, [and] you can go to the water and transfer that.”

Plyo Push-ups
• Assume push-up position
• Lower body to ground to begin push-up
• Explode up off the ground
• Land in starting position and repeat movement

Sets/Reps/Rest: 4x12 with 2 minutes rest
Coaching Points: Start with just hands coming off ground, then move to full body // Get off ground as quickly as possible

Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
More Cool Stuff You'll Like

How to Train During Your Hockey Season

Few sports take as much of a toll on the body as ice-hockey. Requiring a demanding mixture of speed, strength, power and anaerobic endurance, hockey is...

3 Tips to Maximize Your Off-Season Baseball Training

Develop a Bulletproof Core With Advanced Barbell Rollouts

How Strong Posture Makes You Faster in the Water

Why Bear Crawls Are All the Rage Right Now

Build Endurance With This Navy SEAL Workout Finisher

4 Strength Exercises for Female Athletes

Tips for Effective Backstroke Technique

Leg Strength With Hoosier Swimming

STACK Approved: Finis Swimsense Swim Monitor

Designing a Swim Training Program: the BTRE Protocol

3 Loading Schemes to Build Muscle Size

Hockey Training Designed Specifically for Goalies

3D Triceps Workout: 3 Exercises for Huge Arms

Build Rock Solid Glutes With This 30-Day Workout Plan

"Swimming Studies" Gives Swimmers New Meaning

Strengthen Your Core With Advanced Plate Push-Outs

Get More Explosive With James Harden's Workout

4 Easy Fixes for Your Bench Press Routine

Baseball Workout for Power Hitting

The Softball Dugout Workout

James Harrison's Physioball Side-to-Side Bridge

Build Explosive Hips to Jump Higher

Sumo Deadlift for Football Strength

The Upper-Body Endurance Combo Workout

Training Lessons From Michael Phelps

The Hardest Plank of All Time

Olympic Breaststroke Technique

Ankle Mobility With Texas Swimming

Does Creatine Improve Swimming Performance?

Man Does 4,300 Pull-Ups in One Day

Holding Your Breath With Texas A&M Swimming

Specific Swimming

5 Exercises to Keep Your Shoulders Healthy All Season Long

Repetitive Freestyle Swimming Workouts

7 Tips to Master Single-Leg Exercises

Simple Tips to Swim a Smarter Freestyle

Do Your First Deadlift

Why One Bench Press Is Not Enough

Why You're Not Reaching Your Strength and Speed Potential

Should You Train for Absolute or Explosive Strength?

Bilateral or Unilateral Exercises: Which Are Better?

How to Prevent Swimmer's Shoulder

Female Athletes: 4 Ways to Test if Your Knees Are Durable

Build Hockey Speed and Power with the Hang Clean

Straighten Out Posture Issues With Minnesota Swimming

Develop Speed With a Power Bag Workout

Stretching With the 'Dawgs

Performance Benefits of Swimming

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

Build Toughness With This Weight Vest Basketball Workout

Improve Your Durability With 3 BOSU Exercises

Why the Dead Bug Is Changing Core Training

The 4 Rules of Bulking Up

Getting Off the Blocks With the Bulldogs

3 Athletic Arm Exercises for Big Guns

How to Get Fit Like a Marine

Do Your First Pull-Up With This Simple Workout. Guaranteed.

Get Tougher With Skylar Diggins' Bodyweight Workout

The SEAL Swim Workout

Stretching for Success With Longhorn Swimming

Breathing Exercises to Strengthen Your Lifts

Increasing Speed with USA Swimming

How to Swim Faster

Dumbbell Core Conditioning With Mark Gangloff

The 12 Best RDL Variations

3 Simple Tips to Deadlift More Weight

Hanley Ramirez's Overhead Tire Pull