Is there a ladder program for pushups? I was thinking the ROP programming might work if your pushup variation happens to be an 8ish rep max. Could you modify that for a 10 or 12 or 16 rep max exercise? Are there specific guidelines for ladders based on your rep max of an exercise?
What I usually do with my students are ladders based on RM:
- 10RM - ladders of 1, 2, 3...
- between 10 to 20RM - ladders of 2, 4, 6...
- between 20 to 30RM - ladders of 3, 6, 9...
- as for ladders/rungs, always up to comfortable max (with still at least one rung in the bank), and then again from the lowest rung
- 3 times a week - hard day - "sort of max" (100% for the respective week), medium day about 75% volume of hard day, light day about 50% volume of the hard day.
- 10-15 mins/pushup session
- Hardstyle pushups, textbook technique and using all our SFB principles
- vary the grip a bit
- Fast & Loose between the rungs and ladders - don't chase the clock, don't look for the pump and burn, practice
- always stop the set when you start to slow down - or even better BEFORE you start to slow down
- not for long (to avoid any e.g. elbow troubles) - 1-2 months, then switch to SFB 1APU progressions and programs
- do something else as well (pulls, hanging... )