Research Corner - Q&A Building Push-Up Endurance by Noah Hittner | Date Released : 17 Jul 2002 1 comment Print Close Question Can you tell me some training techniques that would allow me to perform as many push ups as possible (80 +/-) in 2 minutes. Would that be eccentric training or power training? Answer: Training any muscle to concentrically contract as many times as possible, when those contractions are at an intensity level that allows for around 20 reps or greater (give or take a few) is a type of strength referred to as "endurance strength." Now I'm not sure what you mean by "eccentric" training, but training for this type of endurance strength would certainly not be considered "power training." When training for power the rationale is to try to encourage "neural adaptations." Basically trying to teach the body to go from eccentric deceleration, to isometric stabilization (amortization), to concentric acceleration in the SHORTEST TIME POSSIBLE. In an endurance based setting, such as the one you're referring to, cellular adaptations are what the focus should be, primarily the increase of mitochondrial density. Primary fuel systems used also differ here, as power training utilizes the ATP/CP systems, and endurance training utilizes the lactic acid system. As far as useful techniques for training, here are a few acute training variables for endurance training as described by the NASM that you might find useful: SETS: 2-3 REP TEMPO: 3/2/1 (eccentric/isometric/concentric) REST INTERVALS: 30-60 seconds REPS: 25 INTENSITY: 50-70% VOLUME: 36-75 I would also suggest performing core/shoulder stability exercises as well, such as a push up with rotation, and stability ball push-ups (See PTontheNET.com Library of Exercises for visual examples and descriptions of these). Due to the fact that your core strength endurance will also play a role in your success with the push-up. Likewise, do not forget to train the scapular depressors/retractors, as there must be a "balance of power" from front to back for optimum strength of any kind. Back to top About the author: Noah Hittner In his time in the health and fitness industry, Noah Hittner worked with a wide range of clientele—from the high school athlete to the senior citizen. This experience, in great part, still inspires his work today. Now, years past his days as a fitness professional, Noah has turned his focus to writing and music. His books and songs explore the process of human consciousness and the quest for personal freedom. Noah now approaches his work, as well as his life, with self-honesty as his first intention and his top priority. It is with this intention in mind that he aims to connect with the lives of as many people as possible in an inspiring and empowering way. Noah's books include The Modern-Day Buddha, Beyond Victim and Villain, and Something to Give Back. 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After a few weeks, I was up to the 70+ mark.The more I do, the tougher it is to improve. But you cant tell me that popping out 25 reps for 2-3 sets every day is gonna help me? My training ethic is simple - Push as hard as you can, when you cant do anymore, refuel and recover properly and then do it again. Intensity counts. Reply Back to top