Today's Sally

[Mossdog]

EMOM press-ups routine. 12 reps (floor to lock to floor) press-ups, every minute, for 10 minutes.

Secs remaining for each of the 10X 1 min sets.

45 - 44 - 46 - 43 - 41 - 42 - 40 - 38 - 29 - 17

[Marco]

EMOM press-ups routine.

I have to confess, i don't understand what you're all doing. I've gone through it several times whilst bored in the boozer, and it makes no sense.

Give it a go - Mossdog and I would welcome your good company. Even one set to failure of press-ups, chin-ups or pull-ups would be interesting.

For those of us coming to it late, where should we start?

I'm sure that somewhere on this thread EMOM is explained, but it would be worth re-explaining it.

It would also be worth those of you are regular practitioners outlining what was likely to be most beneficial parts of this for everyday and running performance; if there is strong evidence of improved performance and/or less injury then I'm sure some people will take it up

[Mike T]

EMOM - every minute on the minute - typically 10 press-ups every minute for 10 minutes. Do you do them as quickly as possible so you have a bit of a rest, or do you spread them over the minute? Up to you.

We are doing upper body exercises to help core strength - after all a press-up for example is just a moving plank.

It is good to choose objective exercises - exercises that cannot be cheated. So chest all the way to the floor and resting on it press-ups, or chin-ups - from fully straight arms to underside of chin on the top of the bar and back down again. Too many videos of press-ups show people cheating - their chest not getting anywhere near the ground, or their hips swaying down but their shoulder hardly moving. Or doing chin-ups starting with bent arms.

It is good to do upper body exercises to failure - so you could not do one more - you will know when you reach that point.

So choose an exercise - or two, or three, and away you go! Leave a couple of minutes - or more if you want - between sets. Mossdog and I have been doing chest to floor press-ups, chin-ups, pull-ups, and biceps curls. For the last of these you will need a suitable weight. Or have a go at EMOM - though as chest to floor press-ups are harder than normal press-ups start with say six unless you are pretty good at them.

Good luck!

[Mossdog]

For those of us coming to it late, where should we start?

I'm sure that somewhere on this thread EMOM is explained, but it would be worth re-explaining it.

It would also be worth those of you are regular practitioners outlining what was likely to be most beneficial parts of this for everyday and running performance; if there is strong evidence of improved performance and/or less injury then I'm sure some people will take it up

Everything Mike said above Marco is spot on.

I've always done press-ups since my teens, but lockdown introduced me to the "Bring Sally Up Press-Up Challenge", (https://www.fitandwell.com/feature/b...h-up-challenge _) which to date I've never been able to complete fully (the eccentric aspects beat me every time), but it spurred me into being more thoughtful about this particular exercise and how to try and improve.

Research evidence? Well, it's a bit low-brow in terms of hard research, but I think Michael Mosley has commented on how press-ups can help with bone density (https://www.dailymail.co.uk/health/a...-works-me.html) and heart health (https://www.express.co.uk/life-style...-heart-disease ) as well as other benefits (https://www.bbc.co.uk/programmes/m000vp09 ).

Also, plucked from the internet, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6484614/

"Findings
This longitudinal cohort study of 1104 occupationally active adult men found a significant negative association between baseline push-up capacity and incident cardiovascular disease risk across 10 years of follow-up. Participants able to complete more than 40 push-ups were associated with a significant reduction in incident cardiovascular disease event risk compared with those completing fewer than 10 push-ups."

More generally, from Men's Health (that well known bastion of objective health research (not!) ) https://www.menshealth.com/uk/fitnes...press-up-edit/

Regarding running performance improvement, I can't say my running has got better (faster or easier), but at 60 plus years I'm having to reconstrue how I understand performance progress anyway!

Press-ups certainly compliment one of my other regular exercises, indoor rowing (all pulling rather than pushing), and of course they don't require any equipment at all or cost a penny in gym fees etc. Clearly there are other resistance exercises that boast the same simple spartan requirements, and I'm sure you could "Sally" them to the tune too. Indeed, I'm waiting to hear Mike has smashed the Sally chin-up challenge soon

[Mossdog]

For those of us coming to it late, where should we start?

I'm sure that somewhere on this thread EMOM is explained, but it would be worth re-explaining it.

It would also be worth those of you are regular practitioners outlining what was likely to be most beneficial parts of this for everyday and running performance; if there is strong evidence of improved performance and/or less injury then I'm sure some people will take it up

Everything Mike said above Marco is spot on.

I've always done press-ups since my teens, but lockdown introduced me to the "Bring Sally Up Press-Up Challenge", (https://www.fitandwell.com/feature/b...h-up-challenge _) which to date I've never been able to complete fully (the eccentric aspects beat me every time), but it spurred me into being more thoughtful about this particular exercise and how to try and improve.

Research evidence? Well, it's a bit low-brow in terms of hard research, but I think Michael Mosley has commented on how press-ups can help with bone density (https://www.dailymail.co.uk/health/a...-works-me.html) and heart health (https://www.express.co.uk/life-style...-heart-disease ) as well as other benefits (https://www.bbc.co.uk/programmes/m000vp09 ).

Also, plucked from the internet, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6484614/

"Findings
This longitudinal cohort study of 1104 occupationally active adult men found a significant negative association between baseline push-up capacity and incident cardiovascular disease risk across 10 years of follow-up. Participants able to complete more than 40 push-ups were associated with a significant reduction in incident cardiovascular disease event risk compared with those completing fewer than 10 push-ups."

More generally, from Men's Health (that well known bastion of objective health research (not!) ) https://www.menshealth.com/uk/fitnes...press-up-edit/

Regarding running performance improvement, I can't say my running has got better (faster or easier), but at 60 plus years I'm having to reconstrue how I understand performance progress anyway!

Press-ups certainly compliment one of my other regular exercises, indoor rowing (all pulling rather than pushing), and of course they don't require any equipment at all or cost a penny in gym fees etc. Clearly there are other resistance exercises that boast the same simple spartan requirements, and I'm sure you could "Sally" them to the tune too. Indeed, I'm waiting to hear Mike has smashed the Sally chin-up challenge soon

[Mossdog]

Everything Mike said above Marco is spot on.

I've always done press-ups since my teens, but lockdown introduced me to the "Bring Sally Up Press-Up Challenge", (https://www.fitandwell.com/feature/b...h-up-challenge _) which to date I've never been able to complete fully (the eccentric aspects beat me every time), but it spurred me into being more thoughtful about this particular exercise and how to try and improve.

Research evidence? Well, it's a bit low-brow in terms of hard research, but I think Michael Mosley has commented on how press-ups can help with bone density (https://www.dailymail.co.uk/health/a...-works-me.html) and heart health (https://www.express.co.uk/life-style...-heart-disease ) as well as other benefits (https://www.bbc.co.uk/programmes/m000vp09 ).

Also, plucked from the internet, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6484614/

"Findings
This longitudinal cohort study of 1104 occupationally active adult men found a significant negative association between baseline push-up capacity and incident cardiovascular disease risk across 10 years of follow-up. Participants able to complete more than 40 push-ups were associated with a significant reduction in incident cardiovascular disease event risk compared with those completing fewer than 10 push-ups."

More generally, from Men's Health (that well known bastion of objective health research (not!) ) https://www.menshealth.com/uk/fitnes...press-up-edit/

Regarding running performance improvement, I can't say my running has got better (faster or easier), but at 60 plus years I'm having to reconstrue how I understand performance progress anyway!

Press-ups certainly compliment one of my other regular exercises, indoor rowing (all pulling rather than pushing), and of course they don't require any equipment at all or cost a penny in gym fees etc. Clearly there are other resistance exercises that boast the same simple spartan requirements, and I'm sure you could "Sally" them to the tune too. Indeed, I'm waiting to hear Mike has smashed the Sally chin-up challenge soon

[Mossdog]

Dumbbell bicep curls. 2 X 12.5 kg. Simultaneous lifting with both arms. Eccentric lowering. 2 mins break between sets, during which I did x( 10) reps of floor to lock to floor press-ups. Curl Reps were to failure, per set.

24 (10) - 18 (10) - 13 (10) - 11 (10) -11 (10) - 10 (10) - 10 (10) - 11 (10) - 8 (10) - 10 (10)

[Marco]

EMOM - every minute on the minute - typically 10 press-ups every minute for 10 minutes. Do you do them as quickly as possible so you have a bit of a rest, or do you spread them over the minute? Up to you.

We are doing upper body exercises to help core strength - after all a press-up for example is just a moving plank.

It is good to choose objective exercises - exercises that cannot be cheated. So chest all the way to the floor and resting on it press-ups

Also, plucked from the internet, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6484614/

"Findings
This longitudinal cohort study of 1104 occupationally active adult men found a significant negative association between baseline push-up capacity and incident cardiovascular disease risk across 10 years of follow-up. Participants able to complete more than 40 push-ups were associated with a significant reduction in incident cardiovascular disease event risk compared with those completing fewer than 10 push-ups."

Thanks guys, I had a check last night and I didn't have a problem doing a small number of press-ups using a 'straight-arm to resting my chest on the floor' technique.

Not sure that I want to get competitive with it, but I will certainly aim to build up to 40+ in view of the reduced cardiovascular disease findings

[Mossdog]

Thanks guys, I had a check last night and I didn't have a problem doing a small number of press-ups using a 'straight-arm to resting my chest on the floor' technique.

Not sure that I want to get competitive with it, but I will certainly aim to build up to 40+ in view of the reduced cardiovascular disease findings

Great going Marco.

Definitely no competition here. We all have different body weights and forms and so progress, or even just sustaining (due to my age, I'm on the wrong side of the physical development graph so trying to arrest the muscle tone/strength decline), will do me nicely .

[Mike T]

Pull-ups, sets to failure until I felt I could not do even 1 more; then chin-ups the same way; then 5 sets of chest to floor press-ups. 2 minutes between sets.

Pull-ups: 2, then six sets of 1.

Chin-ups: 3 twice, 2 nine times, then 1.

Press-ups: 21 - 14 - 11 - 10 - 9.

It is interesting to juggle the format.