Bodyweight 6 week program for One Arm Push Up

[Oscar]

Hi all,

I´m starting @Karen Smith ´s 6 week program for the OAPU:

A 6-Week Program to Master the OA/OAOL Push-up | StrongFirst

Mastery of the one-arm (OA) or one-arm one-leg push-up (OAOL) push-up will teach you many things about your body while providing surprising strength gains.

www.strongfirst.com

Since the beginning of the year I´ve been doing a GTG program of regular push ups and worked to a max of 40. Now I´d like to work my way to the OAPU.

I tested today and got the following results at different heights:

91 cm (36.4") - 8 reps left arm / 10 reps right arm.
79 cm ( 31.6") - 5/6
70 cm (28") - 0/0

This is the program in the article:



I have a few doubts: The 79 cm elevation that I got 6 reps seems to fit well with the medium day, right? The 91 cm elevation that I got 8/10 reps would work for light day. The problem I have is that I cant find a suitable elevation to do singles for the heavy day. Additionally, from 79 cm to 70 cm elevations, I dropped from 6 reps to not being able to do a single rep. This makes it even harder to find the right elevation, as it has to be a pretty precise number. An idea I have is to elevate my feet about 5 cm, but I havent found yet something sturdy and with the right dimensions.

Any ideas on what to do for my heavy day?

Thanks!

Oscar

 

[Karen Smith]

Send me videos of your elevations and I Am happy to help you find the Wright elevation or recommend a different progression.
karensmithmsfg@gmail.con

 

[BREZE Antonio]

hello, this program sounds very interesting. is it compatible with simple and sinister? how to combine the two?

 

[Laurent]

hello, this program sounds very interesting. is it compatible with simple and sinister? how to combine the two?

From what I understand, simple and sinister is so trying that it cannot be combined with any other strength or endurance training. This is only my practitioner's opinion, I am not an expert.

 

[Steve Freides]

From what I understand, simple and sinister is so trying that it cannot be combined with any other strength or endurance training. This is only my practitioner's opinion, I am not an expert.

The book discusses how to integrate S&S with other training and/or sports practice.

-S-

 

[pet']

Hello,

From what I understand, simple and sinister is so trying that it cannot be combined with any other strength or endurance training. This is only my practitioner's opinion, I am not an expert.

I guess it depends.

Indeed, up to Simple (timeless, whatever), most of the people can perform daily, provided their other activities are not too strenous. Usually, a feeling a "permanent" fatigue and reduced performance during the day are the right signals to reduce training volume.

That being said, I usually spar 2 to 3 times a week, walk about 1h30 per day and trail / ruck on the WE with no issue.

Beyond Simple, I tend to agree with you. A reduced training schedule may be wise. However, going beyond Simple is either:
- A goal of you (so you have to keep the goal the goal and train the other things accordingly)
- Your body composition (naturally a strong person) allows you to go heavier

There are still good strength add-on to S&S:
- Daily Dose Deadlift
- Daily Dose Press
- Soju & Tuba
- Cluster training
- GTG (no matter the move)
- FPP (if done on alternate day, in general)

Kind regards,

Pet'