50 Push-ups and 20 Pull-ups


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Hello, StrongFirst community!
I have a question to you regarding those two programs linked below.

I really like Daniel's approach to bodyweight training, and his advices are pretty solid. What do you think about those plans?


More than 500 posts
I don't think I've ever seen Daniel give bad advice. If endurance is your goal then those programs will be perfect.

He did state in the pushup vid that it's an endurance based approach. I don't train that way myself, I'd prefer to focus on either power or all out strength. When you are training for power you reach a point of diminishing gains when the rep count starts getting up over 20 (for pushups). So I'd rather do sets of 20 or less and speed them up to the point where my hands are leaving the floor at the top of the pushup and maintain the explosiveness for the full duration of the set. About 16-18 reps seems to be a sweet spot for me as far as power pushups go depending on how I feel on the day.

I can't fault his work though, that guy knows his stuff.


More than 5000 posts

Daniel often gives excellent advice and programs. In this case, you can not go wrong with these 2 videos.

If endurance is your goal, then it can be the way to go. Slow eccentric and "fast" concentric may be interesting to get some additional strength in addition to the natural endurance these programs will provide.

Still, I would just add some kind of leg practice to this program to get something more "well rounded".

Kind regards,


Steve Freides

Forum Administrator
Staff member
Senior Certified Instructor
@mikhael, there are other ways. Fewer reps with added weight twice a week, and a single near-max set once a week.

I have detailed the above approach in other posts on this forum, and I managed 19 reps while holding a 20 lb. hex dumbbell between my feet. Most of my training on the other two days was with a 12, 16, or 20 kg bell on a belt, and once per week, I did a warmup set, a near max set, and a backoff set, and I cycled the near-max numbers so, e.g., 12, 13, 14, 9, 13, 14, 15, 10, and so on. When the near-max set reached 17 reps, I went for max reps the following week and got 19.



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Daniel Vadnal's content is beyond awsome. Decide for yourself if you'd like to follow a rather endurance based approach ir rather lower reps. Both are legit.
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