SpeedEndurance.com » Fitness Testing

What is the World Record for the Plank?

Jimson Lee — Thu, 19 Jan 2012 09:00:00 +0000

At SpeedEndurance, I like to cover strength endurance just for fun.

One of the popular articles on this Blog is my former training partner Matt Bogdanowicz and his 60 second pull up record. (It has since been broken, but hey, records are made to be broken) This challenge was a training prep for his 30 minute pull up attempt back in 2007.

And then we have the amazing Alicia Weber who continues to set records in every strength and agility record out there… and she’s a woman!

In fact, last week Alicia Weber performed 802 consecutive perfect push-ups in one hour. After finishing the push-ups, Weber performed a plank exercise while reciting a published poem!

What about the Plank?

I wrote about the effectiveness of the plank in a past article Isometrics and Ab Core Exercises – The Hidden Secret? and how I thought (at the time) 2 minutes was a great milestone. Beginners can aim for 1 minute as a goal.

And the World Record for the Plank?

(**SPOILER ALERT – see below the video for the result**)

Click here for the video on YouTube, or use the player below.

The new world record for the plank is 1 hour, 20 minutes and 5.01 seconds set by George Hood in 2011.

Most Popular articles for 2011:

400 meter Training and Racing:

800 meter Training: Training 800 meter runners

Sprint Starts: Usain Bolt training regimen video: The Start

Football 40 Yard Dash: 40 yard dash times for Usain Bolt & Ben Johnson

Baseball 60 Yard Dash: Baseball 60 yard dash: What’s a good time?

Recovery: Ice Baths for Workout Recovery

Supplements: Nutrition for recovery: The Post-workout drink controversy

Analysis: Usain Bolt’s 100m 10-meter splits and speed endurance

Strength Endurance: Matt’s 60-second pull up World Record Video

The RedBull 400 meters… Uphill!

Jimson Lee — Tue, 17 Jan 2012 11:00:00 +0000

The Alpe Cermis is the toughest race in the Cross Country Skiing World Cup. It’s the final stage of the Tour de Ski, a 9km course just outside of Trento (Trentino) Italy, with a total climb of 495 meters!

Just search Google for photos and videos, and all the skiers literally collapse in exhaustion at the finish line.

But how about the ultimate 400 meter sprint?

The RedBull Uphill 400 meters

How about an uphill 400 meters with an incline grade of 45 degrees? Most good treadmills can only go 30 degrees if you are brave enough to try it.

We’ve seen climbing stairs up the CN tower in Toronto, as well as the Empire State building in New York.

But nothing can compare to running UP a ski-jump ramp.

And that’s exactly what happened.

The RedBull 400 meters was held on a ski-jump in Tauplitz near Bad Mitterndorf in Austria. You have to run on grass, stairs, and then smooth cement where the ramp is usually covered in ice and snow. The use of hands on the rail is highly recommended!

They even have a relay if you can’t do the entire run by yourself. The runner with the last leg up the cement slope is allowed to chuck the baton once he or she have received it. Smart advice, as you will need both hands!

Check out the video on Vimeo below!

Alicia Weber, where are you?

Most Popular articles for 2011:

400 meter Training and Racing:

800 meter Training: Training 800 meter runners

Sprint Starts: Usain Bolt training regimen video: The Start

Football 40 Yard Dash: 40 yard dash times for Usain Bolt & Ben Johnson

Baseball 60 Yard Dash: Baseball 60 yard dash: What’s a good time?

Recovery: Ice Baths for Workout Recovery

Supplements: Nutrition for recovery: The Post-workout drink controversy

Analysis: Usain Bolt’s 100m 10-meter splits and speed endurance

Strength Endurance: Matt’s 60-second pull up World Record Video

Calculating 100 meter Potential from 30 meter Flys

Jimson Lee — Mon, 12 Dec 2011 12:45:00 +0000

Friday’s article on Calculating 400 meter Potential stopped at 60 meters.

So to continue the downward spiral, I will show some extrapolations from 30 meter fly times or running start.

You can use the Freelap to accurately test 30 meter fly times.

I wrote a lengthy piece on What is a good time for 30 meters for Soccer and Football a year ago, which accounts for the acceleration.

If you want to do this test with blocks, then I add 1 full second for acceleration out of the blocks, as referenced in the Valeri Borzov – Training Procedures in Sprinting article

Calculating 100 meter Potential from 30 meters

First number 30m fly time (seconds), second number 100m time using blocks. (Add 1 second if you use blocks)

3.30 = 11.99
3.20 = 11.67
3.10 = 11.34
3.00 = 11.00
2.95 = 10.84
2.90 = 10.67
2.85 = 10.50
2.80 = 10.34
2.75 = 10.17
2.70 = 10.00
2.65 = 9.84

So, to break 11 seconds for the 100 meters, you’ll need to run at least 4.00 for 30 meters with blocks, or 3.00 without blocks with a flying start.

Speed does not lie.

How do you stack up?

Just to put this in perspective, from above, world class elite sprinters go under 3.70 with blocks or 2.70 with a running start.

Most Popular articles for 2011:

400 meter Training and Racing:

800 meter Training: Training 800 meter runners

Sprint Starts: Usain Bolt training regimen video: The Start

Football 40 Yard Dash: 40 yard dash times for Usain Bolt & Ben Johnson

Baseball 60 Yard Dash: Baseball 60 yard dash: What’s a good time?

Recovery: Ice Baths for Workout Recovery

Supplements: Nutrition for recovery: The Post-workout drink controversy

Analysis: Usain Bolt’s 100m 10-meter splits and speed endurance

Strength Endurance: Matt’s 60-second pull up World Record Video

Calculating 400 meter Potential [Video]

Jimson Lee — Fri, 09 Dec 2011 11:30:00 +0000

I did a 10 minute video on Calculating 400 meter Potential, giving conversions for 200m, 100m and 60 meter times.

The indoor track competitive season has begun, so if you just ran a 60 meter indoor, read on.

Scroll below, or click here for the video on YouTube.

Here is the presentation in PowerPoint with the transcript of the 12 slides on AuthorStream. You can also download the PPT or Video file (MP4 version) or get the transcripts from that link as well.

Below is the executive summary and charts.

URLs referenced in the video:

http://www.trackandfieldnews.com/technique/109-Frank_Dick.pdf

So it all comes down to raw speed, and since you are not running all out for 400 meters, that differential is called “speed reserve”, or your top speed minus actual running speed. A better “speed reserve” means you don’t have to run as fast, effort wise. You’ll be in a world of hurt if you go all out for the entire race!

Working backwards, you can take your 60 meter time, which will hurt a lot less than a 400m (trust me on this!) and calculate 100m, 200m and 400m potential.

I made a chart, and the shaded area were my range of times.

If you want to break 50m, I’m looking for:

60m in 7.4
100m in 11.32 -11.40
200m 22.59 – 22.99

UPDATE: In the chart below, I am only using the 1.54 factor for the 200m. Otherwise, I would need another set of 4 columns for the 1.53 factor (2 for 200m, 2 for 400m), so I left it out for the sake of simplicity. I forgot to mention it on the video.

Calculating 400 meter Potential Chart

Most Popular articles for 2011:

400 meter Training and Racing:

800 meter Training: Training 800 meter runners

Sprint Starts: Usain Bolt training regimen video: The Start

Football 40 Yard Dash: 40 yard dash times for Usain Bolt & Ben Johnson

Baseball 60 Yard Dash: Baseball 60 yard dash: What’s a good time?

Recovery: Ice Baths for Workout Recovery

Supplements: Nutrition for recovery: The Post-workout drink controversy

Analysis: Usain Bolt’s 100m 10-meter splits and speed endurance

Strength Endurance: Matt’s 60-second pull up World Record Video

NEW: fitnessMeter for iPhone, iPad and iPod Touch

Jimson Lee — Fri, 18 Nov 2011 10:20:00 +0000

Sten and I would like to thank all the beta testers who took the time to evaluate the latest fitness tester for iOS devices. You may recall we had a call-out for the iPhone, iPad and iPod FitnessMeter: Beta Testers Wanted.

The company, Appmaker, also makes the iPhone sprintTimer – Photo Finish & Race Timing.

The fitnessMeter 1.0 for iOS are innovative tools for measuring fitness levels. The Fitness app is for for coaches and individuals to allow automatic measurement of athletic performance in five categories:

Flying Sprint
Sprint & Shuttle
Vertical Jump
Repetitions
Beep Test.

Capable of providing results for more than 20 standard tests and exercises, the app uses the device’s camera and/or accelerometer to achieve an accuracy of +/- 0.02 of a second, leveraging technology from their sprintTimer app.

Measuring conditioning, fitness, and performance accurately is challenging, particularly when the subject of measurement has no one available to lend assistance. fitnessMeter employs motion detection technology to supply results that are more accurate than a stopwatch through use of the device’s built-in camera. Following selection of one of the five categories pre-programmed into the app, the user simply aligns the device, which will then automatically signal the start of the test and save the results.

Feature Highlights:

fitnessMeter is a versatile, configurable tool for fitness testing
Flying Sprint uses the camera to measure the time between two points, similar to two timing gates
Sprint and Shuttle functions like a starting gun plus a timing gate using the camera
Vertical Jump records a short video where you can easily measure the jumping height
Repetitions counts and times various activities like sit-ups, push-ups, step-ups, etc.
Beep Test takes a picture at each turn, which makes it easy to keep track of the results

When the Flying Sprint mode is selected, the app simulates two timing gates and measures the time between two points. It can be used for either measuring top speed or acceleration. Users set the running direction in Set Up, and then place the iPhone parallel to the track with one red line at the start of the timing zone and one at the finish. This requires the iPhone to be about the same distance away from the track as the running distance and therefore works best for 10m – 20m sprints.

In Sprint & Shuttle mode the app acts like a timing gate plus a starting gun. It has a number of settings that makes it possible to use for both conventional sprints and different agility tests. Users set the number of passes before stopping the clock and if the timer should start at the gun or when the runner starts moving.

Examples of tests can be run in this mode include: Conventional Sprint, 20-Yard Agility Test, 20-Yard Shuttle, Pro Agility Shuttle, Illinois Agility Test, Agility Shuttle Run, 505 Agility Test, Agility T-Test, 3 Cone Drill/L-Drill, and the Lane Agility Drill.

Selecting Vertical Jump mode, users can choose to use either the camera (back or front) and record a video or the accelerometer. The camera is generally more accurate, but the accelerometer is quick and easy to use. When using the camera users must place the iPhone/iPad vertically and fairly high up (it is not necessary to see the whole body). The horizontal distance to the spot they want to jump from (usually 1-3 m), is entered into the text field at the top of the screen. Then, users start the video, jump straight up, and stop the video. Next, users scroll the video to a frame where they are standing upright and place one of the arrows over a point on the body. Finally, users scroll to the frame where they are at their peak and place the other arrow on the same point. The result is displayed in the same units used for the distance. Long jump, stride length, etc., can also be measured in this mode. Alternatively, users can select the accelerometer-based test and jump with the iOS device in their pocket.

In Repetitions mode, users can measure time and reps of such as exercises as Sit-Ups, Push-Ups, Step-Ups, Chin-Ups, Rope-Skipping, etc. Either the camera (back or front) with motion detection or the accelerometer can be used. The camera is generally more appropriate, but there can be instances when the accelerometer is useful, for example, measuring small quick motions like skipping rope. fitnessMeter can be set to stop after a certain time or a certain number of repetitions. There is a setting for fast repetitions (for both camera and the accelerometer), but the default setting covers most normal workouts. Users can switch to the front camera in the camera view, which is useful when users are testing themselves.

Lastly, Beep Test mode follows the original MSFT-Test ( a common aerobic endurance test), but can be configured to fit alternative procedures. Users tap Config and Edit to change the number of shuttles and speed for each level. Users can also let fitnessMeter save an image at each beep to keep track of a large group of runners by going into Camera Settings and choosing Half or All. Half means that every second lap is covered, which is useful if the camera only points towards the starting line. When the test is stopped, a video with all the pictures is presented. The video can then be saved to the common picture folder.

"fitnessMeter is an advanced timing and measurement tool for fitness testing," stated Sten Kaiser of Kaiser & Kaiser. "It can be applied to many different kinds of activities and is aimed both at coaches and at individuals who want to test themselves."

Device Requirements:
* iPhone, iPad, or iPod touch (video camera equipped is preferable)
* Compatible with iPhone 3Gs/4/4s, iPad 2, and iPod touch 4
* iOS 4.0 or later (iOS 5 tested)
* 1.0 MB

Pricing and Availability:
fitnessMeter 1.0 is only $1.99 (USD) and available worldwide exclusively through the App Store in the Health and Fitness category. Review copies are available upon request.

Purchase and Download on iTunes:
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewSoftware?id=477488986&mt=8

Click here for the YouTube Video:

For more information on the fitnessMeter, go to:http://www.appmaker.se/fitnessMeter or contact Sten Kaiser at sten@appmaker.se or call +46 70 357 36 72.

Most Popular articles for 2011:

400 meter Training and Racing:

800 meter Training: Training 800 meter runners

Sprint Starts: Usain Bolt training regimen video: The Start

Football 40 Yard Dash: 40 yard dash times for Usain Bolt & Ben Johnson

Baseball 60 Yard Dash: Baseball 60 yard dash: What’s a good time?

Recovery: Ice Baths for Workout Recovery

Supplements: Nutrition for recovery: The Post-workout drink controversy

Analysis: Usain Bolt’s 100m 10-meter splits and speed endurance

Strength Endurance: Matt’s 60-second pull up World Record Video

iPhone, iPad and iPod FitnessMeter: Beta Testers Wanted

Jimson Lee — Thu, 13 Oct 2011 08:00:00 +0000

Coaches and Athletes,

If you remember the iPhone sprintTimer – Photo Finish & Race Timing last May, you’ll be glad to hear some more iPhone, iPad and iPod apps coming your way. (We’ve seen an iPhone ECG App and iPhone Starter Pistol too)

fitnessMeter

fitnessMeter is a tool for measuring different fitness tests like flying sprints, agility tests, vertical jump etc. It aimed at both individual users, for testing themselves, and for coaches testing others. It is not a description of tests or a test protocol, but a measuring device.

The included tools are:

Flying sprint
Uses the camera to measure the time between two points similar to two timing gates

Sprint and shuttle
For sprints and agility tests. Functions like a starting gun plus a timing gate (through the camera)

Vertical jump
Records a short video where you can measure the jumping height.

Repetitions
Counts and times various activities like sit ups, push ups, step ups etc. You can choose to either place the iPhone on the side and use motion detection through the camera, or put the iPhone on the test person and use the accelerometer.

The app is compatible with iPhone 3Gs and 4, iPod 4 and iPad 2

Some of the techniques in fitnessMeter have already been used in the apps speedClock and sprintTimer. See http://appmaker.se for more info.

If you are interested in Beta Testing this iPhone app, please contact Sten at sten@appmaker.se. Be sure to include a brief description of the kind of tests you are interested in running.

Most Popular articles for 2011:

400 meter Training and Racing:

800 meter Training: Training 800 meter runners

Sprint Starts: Usain Bolt training regimen video: The Start

Football 40 Yard Dash: 40 yard dash times for Usain Bolt & Ben Johnson

Baseball 60 Yard Dash: Baseball 60 yard dash: What’s a good time?

Recovery: Ice Baths for Workout Recovery

Supplements: Nutrition for recovery: The Post-workout drink controversy

Analysis: Usain Bolt’s 100m 10-meter splits and speed endurance

Strength Endurance: Matt’s 60-second pull up World Record Video

How to Improve your Bench Press, Squat, and Deadlift

Jimson Lee — Tue, 19 Jul 2011 14:30:00 +0000

If you are into Powerlifting, then the name Andy Bolton comes to mind.

Even if you are interested in improving your lifts in the Bench Press, Squat, and Deadlift, then you’ll love these books. Of course, improving these numbers will carry over to the Olympic lifts such as Cleans (power cleans, hang cleans, etc.)

Who The Heck Is Andy Bolton?

Andy Bolton is one of the only 6 guys in the world to Squat over 1200 pounds, the first guy to Deadlift 1008lb and he even broke the British Bench Press record.

Not only that, Andy is also an author, public speaker and strength coach. So he obviously knows what he’s talking about when it comes to technique in the 3 power events.

So to show his credentials, Andy is offering free videos and tips below to show he is the real deal.

>> CLICK HERE for his special 9 book offer for Bench Press, Squat, Deadlift, Pull Ups, and Recovery

How to Improve Your Bench Press

Facebook and RSS readers click here.

Here are Andy’s tips to improve your Bench Press:

Force Your Shoulders Back and Down
Squeeze Your Glutes Tight
Get Your Feet Wide
Grip the Bar as Hard As You Can
Bring the Bar to Your Lower Chest/Nipple Line

He gives more tips and explanation on his private web page (found here)

How to Improve Your Squat

Facebook and RSS readers click here.

He gives more tips and explanation on his private web page (found here)

>> CLICK HERE for his special 9 book offer for Bench Press, Squat, Deadlift, Pull Ups, and Recovery

How to Improve Your Deadlift

Facebook and RSS readers click here.

Here are 8 tips for the Conventional Deadlift:

Wear flat-soled shoes and a belt (for your heavy sets at least)
Shins an inch from the bar and take a mixed grip
Arch your lower back, relax your upper back and keep your arms straight
Take the flex out of the bar
Initiate the pull by driving your heels into the floor
As the bar comes past the knees, drive the glutes forwards
Try to pull your shoulders behind the bar all the way to lockout
Squeeze the bar hard throughout

He gives more tips and explanation on his private web page (found here)

Special Offer (Time Limited)

Here is the link to his special 3 book offer (each book dedicated to Bench Press, Squat, and Deadlift), plus 6 extra bonuses, including:

Powerful Pull-Ups: Learn how to master what’s considered the "upper-body Squat"… and how to finally go from struggling to do a single rep, to doing sets of 12 strict pull-ups in 8 weeks or less!
12 Week Big Bench Program: the exact training program Andy used to Bench Press 754lb (British record)… and how you can use it when Benching raw for quick results
Spartan Strength Secrets: This ebook shows several Deadlift variations, including one you can do if you’re recovering from a back injury

You’ll even get:

Conditioning & Recovery Workouts: Quick workouts you can do outside, at home or at the gym to improve your fitness while increasing your recovery for Squats, Bench and Deadlifts.
7 keys To Rapid Recovery: Powerful methods you can use to recover more quickly from your workouts so you stall less, eliminate soreness almost overnight and arrive fresh at the gym

>> CLICK HERE for his special 9 book offer for Bench Press, Squat, Deadlift, Pull Ups, and Recovery

This Special Offer expires Friday Midnight on July 22, 2011

So go ahead and Explode Your Squat, Bench And Deadlift!

Most Popular articles for 2011:

400 meter Training and Racing:

800 meter Training: Training 800 meter runners

Sprint Starts: Usain Bolt training regimen video: The Start

Football 40 Yard Dash: 40 yard dash times for Usain Bolt & Ben Johnson

Baseball 60 Yard Dash: Baseball 60 yard dash: What’s a good time?

Recovery: Ice Baths for Workout Recovery

Supplements: Nutrition for recovery: The Post-workout drink controversy

Analysis: Usain Bolt’s 100m 10-meter splits and speed endurance

Strength Endurance: Matt’s 60-second pull up World Record Video

How High can Jeremy Wariner Box Jump?

Jimson Lee — Thu, 07 Jul 2011 09:02:00 +0000

Several years ago in the days before YouTube, there was a viral video in the running forums of Ato Boldon doing a 60 inch or 1.50m box jump (approximately, video below). The height of the box reaches Ato’s neck or chin. Obviously, people confused this with the vertical jump or vertical leap test, but it is still a good indication of explosiveness.

Then there was Dwain Chambers doing a 64 inch box jump (approximately, video below), and this was jumping onto those flimsy plastic “Aerobic Step” steps from the 1990’s. Dwain is 5 feet 11 inches or 1.80 meters tall, and you can see in the video the relative height when he stands next to it. The top step reaches his nose.

As Charlie Francis would say, it’s better to jump 7 feet once, than to do 7 one-foot jumps. In both cases, they are over 5 feet high.

I am a firm believer in plyometrics, and I will choose plyos over weight training any day, especially with younger athletes. Tom Tellez, Carl Lewis, Kim Collins, Alan Wells, and Daley Thompson all share the same sentiments.

My personal stance on this is you should try to incorporate BOTH weight training and plyometrics in your training routine.

Thanks to Tomas for sending this picture of Jeremy Wariner doing his usual pre-race routine. Based on rough calculations, on a standing “tuck jump” (as opposed to Ato Bolden and Dwain Chambers using a running jump), we see JW capable of jumping at least 110cm, maybe over 115cm… that’s over 3 and half feet. And he’s not even trying.

Disclaimer: when doing box jumps, please consult your coach before attempting jumps higher than 36” or 1 meter.

Dwain Chambers 64 inch Box Jump

Facebook and RSS readers, click here

Ato Bolden 60 inch Box Jump

Facebook and RSS readers, click here

Most Popular articles for 2011:

400 meter Training and Racing:

800 meter Training: Training 800 meter runners

Sprint Starts: Usain Bolt training regimen video: The Start

Football 40 Yard Dash: 40 yard dash times for Usain Bolt & Ben Johnson

Baseball 60 Yard Dash: Baseball 60 yard dash: What’s a good time?

Recovery: Ice Baths for Workout Recovery

Supplements: Nutrition for recovery: The Post-workout drink controversy

Analysis: Usain Bolt’s 100m 10-meter splits and speed endurance

Strength Endurance: Matt’s 60-second pull up World Record Video

Accurately Time your 40 sec Run

Jimson Lee — Tue, 28 Jun 2011 08:00:00 +0000

In the world of track and field, we live by two measurements: Time & Distance.

Race and training distances are fixed, for example, how fast (i.e. time) you can run a give distance of 300m. Yesterday’s article on Fine Tuning your 400 meter Workouts, Part 2 gave several examples of workouts up to 40 seconds in duration.

But what about the reverse? (i.e. distance)

Sure, there’s the 1 hour track record. That is, how far you can run in 1 hour in meters. Haile Gebrselassie currently holds that record at 21,285 meters, or 21.285 Km/hr!

40 seconds

If you read my Blog for a while, you’ll notice I like nice scientific sports physiology numbers, especially, 7, 15 and 40 seconds.

So on testing week, we could do a 300m, 325m, or 352 yard time trial. Jeremy Wariner and Michael Johnson does 350 meters.

But how about testing a 40 second run, and measuring distance?

You can do this manually with a good stopwatch, and use your eye to approximate where the athlete runs until your beeper hits 40 seconds, or when you yell “stop”.

There’s a lot of inaccuracy to this, give or take a few meters, primarily because the sprinter is moving between 9 and 10 meters per second (roughly, depending on your athletes)

The Freelap Timing System

Until recently, I’ve used the manual method, but with the Freelap Timing system (see my previous article), there is a much more accurate way of timing for distance. There’s a tiny bit of math involved, however.

Let’s say I have an athlete who can run “about 317 meters” in 40 seconds.

I place the Freelap TX Junior transmitter at 317 meters (the 310m mark is well marked from the relay zone). If the athlete runs 39.76 seconds, then:

317 meters * (40 seconds / 39.76 seconds) = 318.91 meters

If the athlete runs 40.31 seconds, then:

317 meters * (40 seconds / 40.31 seconds) = 314.56 meters

Of course, you can use any fixed distance. The faster the speeds, the more accurate the Freelap Timing System will be, as opposed to using your eye.

Using 2 or More Transmitters

As long as you space the transmitters 15 meters apart, you can set them at 285, 300, 315, & 330 meters if you have a large group of athletes, or if you aren’t sure of what they can accomplish on that given day. Then you would choose the split that is closest to 40 seconds.

I feel the Freelap Timing System is a great tool and timing for distance, rather than time, which breaks up the monotony or “pressure” of having to achieve a certain time… or else!

Most Popular articles for 2011:

400 meter Training and Racing:

800 meter Training: Training 800 meter runners

Sprint Starts: Usain Bolt training regimen video: The Start

Football 40 Yard Dash: 40 yard dash times for Usain Bolt & Ben Johnson

Baseball 60 Yard Dash: Baseball 60 yard dash: What’s a good time?

Recovery: Ice Baths for Workout Recovery

Supplements: Nutrition for recovery: The Post-workout drink controversy

Analysis: Usain Bolt’s 100m 10-meter splits and speed endurance

Strength Endurance: Matt’s 60-second pull up World Record Video

How to Do 100 Pushups in-a-row and Why It’s Important

Jimson Lee — Fri, 03 Jun 2011 08:00:00 +0000

I’ve been following the exploits of superhuman Alicia Weber for a while now. I interviewed her back in 2009 (see Part 1 and Part 2). If you want to see what she can do with med ball pushups and set WRs, click here. Then I interviewed her again in 2010 (click here). Finally, there was her famous Jesse Owens impersonation of 6 World Records in 45 Minutes.

Her website lists all her World Records and victories (article on May 24, 2011). The official World Record for Push-Ups (or press-ups) website is here.

Guest Post by Alicia Weber

This article is guest blogged by Alicia Weber, a Pushup World Record Holder and a degreed and certified fitness trainer of over 12 years. Alicia works with all ability levels and lifestyles and holds quarterly fitness challenge events for her clients. She teaches the ‘Weber Way to Wellness’ at AliciaWeber.com

When someone asks, “What upper body exercise can I do to get results if I only have 5 minutes in a day to exercise?”

I answer, “Do pushups! If you are a beginner, start with pushups from the wall. If you are intermediate to advanced stick to an elevated level or go straight to the floor.”

Pushup training is phenomenal training as it works muscles from the wrists to neck and everything in between! From pectorals to triceps to anterior deltoids down to abdominals where the serratus anterior contracts during pushups to hold the scapula against the rib cage – these muscles can be more intensified depending on hand positions in pushups.

Today, we are looking at an intermediate to advanced pushup exerciser that’s looking to improve after scoring at least 20 reps in-a-row during a fitness test. They should strive to do 100 reps in-a-row, but first have a short-term goal of 50 reps in-a-row.

First, we will hear from one of my clients – a retired cop as to why it is important for police and anyone in the military especially to make it a goal to do 100 pushups in a row. Next, we will hear from another one of my clients that has the goal of 100 reps in-a-row and we will take a look at the workouts that have been increasing his reps. Finally, I will demonstrate 100 reps in-a-row of pushups and more!

Let’s hear it from retired Miami-Dade County Police Officer (who could do 100 reps-in-row of pushups) whose duties included, but were not limited to “Uniform Patrol in Carol City (now Miami Gardens) and Central, a Police Sniper SRT (SWAT) and a member of the Incident Containment Team at Miami Int’l Airport.”

The retired police officer states, “I believe the following four incidents demonstrate mission related physical activities related to upper body strength and endurance.

1. A woman got her foot caught under a fence on the 8^th floor of the parking garage at Miami Int’l Airport and was dangling over the side in a suicide attempt. I and other officers had to sprint up 7 flights of stairs and form a human chain and keep her from falling until other officers could drag her back up.

2. We were chasing 2 guys in a stolen truck when they bailed out and jumped into a canal with high metal walls. Neither one of them was a good swimmer. We formed a human chain and using their belts we were able to pull them out (admittedly this was not as satisfying as saving the woman on the parking garage). I never checked on the individuals involved, but I am sure they saw the ‘light’ and changed their life around (just kidding).

3. During a mini-riot in Carol City in the early 80’s I ended up on the bottom of a pile of unfriendly bodies on a hot humid night. Using upper body strength, I was able to get a little breathing room until I could weasel my way out.

4. During a narcotics and weapons raid, I became involved in the shoot out during which I was shot in the shoulder. I believe my mind-set and conditioning were responsible in me being able to effectively return fire.

In the tactical arena of police work it only takes one mistake to turn a career into a tragedy. If you were going to chop down a tree you would probably start sharpening your ax. Developing upper body strength is one way to start sharpening your ax.”

The retired cop is now in the process of resetting his personal bests in pushups and expanding his physical fitness under my tutelage.

Next, we will look at Clyde, a two time champion in my fitness challenge competitions! He is currently in the process of reaching the goal of 100 pushups in-a-row. In his first fitness testing, he scored 23 reps in-a-row and he can now do at least 50 reps in-a-row. We will now interview him and see how training is going.

1. Why do you do push-up training over other forms of strength training?

Clyde says, “You get maximum results doing push-ups. Push-ups hit many parts of the body. You can do push-ups anywhere. You can do them during commercials. Once you start doing them you’ll love the results.”

2. What are the best pushup routines that I have given you to do to increase your consecutive reps of push-ups?

I do several types of push-ups. I use "The Perfect Push-Up" most of the time.

One Set (No rest between sets, continuous)

10 – Close hand push-ups

10 – Spiderman push-ups, see http://www.youtube.com/watch?v=nO8j0QAfRN0

10 – Wide grip

5 second hold – Shoulder width push-ups

Repeat set two more times (3 total)

One Set (No rest between exercises, continuous)

10 push-ups in 1 minute (Slower the better)

10 Spiderman push-ups, see http://www.youtube.com/watch?v=nO8j0QAfRN0

Doing “The Perfect Pushups” makes floor pushups feel easy.

3. Why is it important for you to do 100 reps in-a-row of push-ups?

Clyde says, “I am 47 years old and work in an office. I spend my day breathing recycled air and sitting in front of a computer. I also have limited time to work out and to be honest, most nights, working out is the last thing I want to do. Going home, dinner, a glass or a bottle of wine with my wife, a little TV and I’m done. Alicia got me started on push-ups and I got addicted. I can not believe how much stronger and more cut I feel doing push-up workouts. I worked out on a regular basis when I was younger but I only lifted weights. I got bigger but I didn’t have the stamina that I have today. It seems that the more I do the more I want to be able to do. I don’t plan on beating any records except for the personal ones I set for myself. Being able to do several push-ups without passing out was my first success. Being able to do 100 push-ups without stopping takes me to a whole new level. How many can you do?”

Clyde has competed in 3 of my fitness challenges so far and he is preparing for his 4^th challenge competition where we cover the 5 areas of physical fitness and pushups are always part of the challenge!

I will now demonstrate 100 pushups in-a-row showing the proper form. I will then teach an additional workout for the exerciser that has been able to do at least 50 reps of pushups in-a-row and is rearing to go for 100 reps in-a-row! I call the workout the “100 Rep Incremental Workout” Enjoy!

Alicia Weber teaches Pushups and flexes at the end (2 x 100 reps in-a-row)

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