PUSH+ Annual Blueprint
Peak Performance Table Tennis
Racket SportsWho is this program for?
This fully-remote, online training program is for table tennis players of all levels who are looking to upgrade their game with a table tennis specific physical training program. This blueprint includes four of the most popular and effective training cycles from PUSH+ PRO and bundles them together for you!
This program is ideal for independent athletes who know their way around the gym and don't need coaching, feedback, or accountability from the group.
Each of the 4 training cycles is 6 weeks in length. After 24 weeks, you can repeat the entire cycle covering a full year of training!
Buying this program grants you lifetime access, so you can keep improving year after year!
This Program Includes...
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PUSH+ DRIVE: This training block focuses primarily on improving your muscular endurance, increasing your sport-specific conditioning, improving your mobility (flexibility and STRENGTH in those stretched positions) and creating a more robust, injury resistant body.
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PUSH+ SMASH: This is an intensification cycle where we will focus on building strength across key lifts. This will set us up well for the next cycle where we will focus on translating that strength into speed/power!
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PUSH+ SPIN: In this block our focuses shifts to the lower body and core. The lower body is the foundation of our power and the core is the conduit, so paying a little extra attention to these two areas will pay big dividends!
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PUSH+ RALLY: This training block focuses primarily on improving SPEED and POWER while keeping you fresh for your TT sessions. It's a great training cycle for those busier tournament seasons!
Athlete Requirements
- Highly motivated and a self-starter
- Healthy and injury free
- Good attention to detail and willing to learn
- Not a complete beginner (you should have some previous experience following a basic exercise routine)
- Gym membership recommended
Prep
A
PUSH+ A.B. Warmup
~3-5 minutes of low intensity cardio (brisk walking, jumping jacks, elliptical, easy sled drag, etc.) - Founder Stretch: 10-15s - Elephant Walks: 8-10 reps (4-5 per leg) - ATG Hip Openers: 3-5 reps - Cat / Camel: 5 reps - Thread the Needle 4 reps (2 per arm) - Band Pullaparts + Dislocates: 10 of each *Complete 1-2 rounds (don't repeat the cardio though) *Click video thumbnail below to access videos and form cues for each movement! *Total warmup time should be 5-10 minutes max *Add/remove mobility work as needed to meet your specific needs. If you have a warmup/mobility routine that works well for you, feel free to use that instead!
Plyo Circuit
B
- In-Place Leaps: 20 light tier landings - Med Ball Hammer Turns: 10 reps - In-Place Lateral Leaps: 20 light tier landings - Rest 30s before repeating *Complete 2 rounds *Click the video thumbnail below to access form videos and technique cues for all the above movements. Intensity Notes: L = Light tier plyos are NOT maximal in terms of intent and effort. Think small but quick bounces. You should try to minimize the time spent on the ground and stay bouncy, but don't go for max height/distance. Joints should stay fairly "stiff." Don't collapse and cushion the load too much.
C1
Front Foot Elevated Reverse Lunge
C2
DB Side Bend
D1
Normal Grip Lat Pulldown
D2
Standing DB Shoulder Press
D3
"Low Ceiling" Oscillatory Leaps
E
Zone 2 or 3 Conditioning Finisher
Prep
A
PUSH+ A.B. Warmup
~3-5 minutes of low intensity cardio (brisk walking, jumping jacks, elliptical, easy sled drag, etc.) - Founder Stretch: 10-15s - Elephant Walks: 8-10 reps (4-5 per leg) - ATG Hip Openers: 3-5 reps - Cat / Camel: 5 reps - Thread the Needle 4 reps (2 per arm) - Band Pullaparts + Dislocates: 10 of each *Complete 1-2 rounds (don't repeat the cardio though) *Click video thumbnail below to access videos and form cues for each movement! *Total warmup time should be 5-10 minutes max *Add/remove mobility work as needed to meet your specific needs. If you have a warmup/mobility routine that works well for you, feel free to use that instead!
Plyo & Med Ball Circuit
B
- In-Place Split Exchange Leaps: 20 light tier landings - Front to Back Leaps in Place: 20 light tier landings - Bent Over Med Ball Chest Pass: 10 reps - Countermovement Jump: 3 reps for height - Rest 30-60s before repeating *Complete 2 rounds *Click the video thumbnail below to access form videos and technique cues for all the above movements. Intensity Notes: L = Light tier plyos are NOT maximal in terms of intent and effort. Think small but quick bounces. You should try to minimize the time spent on the ground and stay bouncy, but don't go for max height/distance. Joints should stay fairly "stiff." Don't collapse and cushion the load too much.
C1
1.5 Rep DB Romanian Deadlift
C2
ATG DB External Rotations
D1
Super ROM Push-ups
D2
DB Pullover
E1
Cable Crunch
E2
Lateral Raises
Conditioning
F
H.I.I.T. Conditioning Protocol
* I recommend using a low-impact machine (assault bike, elliptical, rower, etc.) to save your joints for TT and your plyos / speed work. Aim for 1-2 sets of 4 max effort "sprints": **First Warm up: ~ 5 minutes at an easy pace** – 10-20 second “sprint” using max effort – 20-40 seconds “active rest” at an easy pace – Repeat until you've done 4 "sprints" - That's one set. - Full rest for 2 minutes - Repeat protocol again for your second set Adjust number of sets as needed. If this is too challenging, keep the intensity cut the number of sets down as needed. If it feels too easy, you can play with the duration of the sprints (up it to 15-30 seconds of sprinting) and/or add sets, but keep at least a 1:2 work:rest ratio. So if you do a 20 second sprint, rest 40 seconds at an easy pace.
Prep
A
PUSH+ A.B. Warmup
~3-5 minutes of low intensity cardio (brisk walking, jumping jacks, elliptical, easy sled drag, etc.) - Founder Stretch: 10-15s - Elephant Walks: 8-10 reps (4-5 per leg) - ATG Hip Openers: 3-5 reps - Cat / Camel: 5 reps - Thread the Needle 4 reps (2 per arm) - Band Pullaparts + Dislocates: 10 of each *Complete 1-2 rounds (don't repeat the cardio though) *Click video thumbnail below to access videos and form cues for each movement! *Total warmup time should be 5-10 minutes max *Add/remove mobility work as needed to meet your specific needs. If you have a warmup/mobility routine that works well for you, feel free to use that instead!
Plyo Circuit
B
- In-and-Out Leaps: 20 light tier landings - Med Ball Fake Throw w/ Shuffle: 6 reps (3 per side) - In-Place Skater Bounds: 12 light tier landings *Complete 2 rounds *Click the video thumbnail below to access form videos and technique cues for all the above movements. Intensity Notes: L = Light tier plyos are NOT maximal in terms of intent and effort. Think small but quick bounces. You should try to minimize the time spent on the ground and stay bouncy, but don't go for max height/distance. Joints should stay fairly "stiff." Don't collapse and cushion the load too much.
C1
1.5 Rep DB Goblet Squat
C2
Strict Lower Hanging Leg Lifts
D1
Low Incline DB Bench Press
D2
Single-Arm DB Row
D3
Deep Tier Split Stance Leaps
E
Zone 2 or 3 Conditioning Finisher
Invest in yourself as an athlete. PUSH yourself and take your game to new heights!
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