Note: If you don't have powerlifting boards, just use anything that approximates the height.
Week One: 4 second drop to a 5-board
Week Two: 5 second drop to a 4-board
Week Three: 6 second drop to a 3-board
The Assistance Phase
Week Four: Band across the hip for assistance on the way up.
The Limited ROM Phase
Week Five: Push-ups to a 5-board
Week Six: Push-ups to a 4-board
Week Seven: Test your push-up max!
Each variation can be done for 4 to 5 sets of max reps (until failure). For the best results, perform each variation up to 3 times a week, each time trying to hit a new rep max.
Dave Tate is the co-owner of Elite Fitness Systems and has been involved in the sport of powerlifting since 1982. A true testament to his skills rests in the 10,000 hours of personal training and strength consulting sessions he has performed with novice to elite athletes. Numerous clients have broken barriers they never thought possible through the use of maximal, dynamic and absolute strength development methods.