100 Consecutive Push-Ups Program: The Ask Al Method

A program to achieve 100 consecutive push-ups, emphasizing proper form, gradual progression, and incorporating Al Cavadlow's insights from the Ask Al Podcast. This program prioritizes building a sustainable habit and addresses potential mental health challenges.

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Program Modules

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Phase 1: Master Your Form (Weeks 1-4)

Focus on perfecting your push-up form to prevent injuries and maximize effectiveness. Remember Al's words: "If you want to be a monk, you've got to make a lot of rice." This phase is about laying the foundation for success. Consistency is key!

Perfect Push-up Form Check

Daily

Ensure 90-degree elbow flexion at the bottom, full extension at the top, feet together, and a straight line from head to heels. Check your form against a video tutorial (link provided in app).

“Make sure your form is on point. Focus on quality over quantity in this phase.”

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Phase 2: Building Endurance (Weeks 5-12)

Gradually increase the number of push-ups you can perform in a single workout, focusing on consistency. Use the app's progress tracker to monitor your improvement and celebrate milestones. Remember Al's advice: "Make it your mission to do those hundred reps in a single workout."

100 Push-Up Challenge

Weekly

Perform 100 push-ups in a single workout, regardless of the number of sets. Rest as needed between sets. Prioritize form over speed.

“Make it your mission to do those hundred reps in a single workout. Don't give up!”

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Phase 3: Increasing Frequency (Weeks 13-24)

Increase the frequency of workouts to further build strength and endurance. Listen to your body and rest when needed. Celebrate your progress and share it with the community!

Multiple 100-rep Sessions

Weekly 10x

Complete 100 push-ups multiple times per week. The app will suggest a schedule based on your progress.

“Eventually you can condition yourself to doing this a few times a week. Remember to celebrate your success!”

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What You'll Accomplish

  • Achieve 100 consecutive push-ups.
  • Improve upper body strength and endurance.
  • Develop proper push-up form.
  • Build a sustainable fitness habit.
  • Develop strategies for overcoming setbacks.