Push+ Pro
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. With the PUSH+ Pro subscription, you gain access to the Peak Performance Athlete Index, weekly personalized form review, and exclusive video lessons not posted anywhere else!
Train Alongside Me
The PUSH+ workouts are the exact workouts that I perform myself to stay athletic and explosive in a time efficient manner. You'll also gain access to the PUSH+ community: a group of like-minded individuals who take this game as seriously as you do.
This Program Will...
- Increase the POWER of your point-winning shots
- Increase your SPEED & AGILITY and have you moving around the court like a cat
- Reduce your risk of injury
- Increase your confidence via the "tight jersey effect" (yeah, you just might get JACKED along the way)
- Fit seamlessly with your table tennis training sessions
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
General Warmup
A
Warm-up Circuit
~3-5 minutes of low intensity cardio (brisk walking, jumping jacks, elliptical, easy sled drag, etc.) - Cat/Camel: 3-5 reps - ATG Split Squat: 2-4 reps per leg - Cossack Squats w/ Overhead Reach: 2-4 reps per leg *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!
Prep
B
Deep Tier Plyo Circuit 1A
- Band-resisted Broad Jump: 3-5 reps - Rotational Med Ball Slam: 3-6 reps - Countermovement Jump: 3-5 reps - Rest 30s *Beginner/Intermediate: Complete 1-2 rounds | Advanced: Complete 2-3 rounds Deep Tier Plyos: These movements will have longer ground contact times (so they are not truly plyometric) with a more obvious "push" phase. Your joints will go through a deeper range of motion and you can "cushion" the landing more. These have more of a muscular/power focus compared to the more elastic light tier plyos.
C
10m Sprint
3 x 10
D1
Single-Arm DB Row
D2
DB Z-Press
E
Kickstand RDL
F
Standing Cook Bar Hip Rotations
General Warmup
A
Warm-up Circuit
~3-5 minutes of low intensity cardio (brisk walking, jumping jacks, elliptical, easy sled drag, etc.) - Cat/Camel: 3-5 reps - ATG Split Squat: 2-4 reps per leg - Cossack Squats w/ Overhead Reach: 2-4 reps per leg *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
This circuit will prime your lower body with some light tier plyometrics. I've also inserted some med ball throws to bring in dynamic upper body work. Move from one exercise to the next until all sets are completed. - Split Stance Pogo Leaps: 15 landings - Half Kneeling Side Twist Throw: 6 per side - Backwards Pogo Leaps: 15 landings - Tall Kneeling Chest Throw: 8 throws - Slalom Bounds: 10 landings (5 per foot) - **When you repeat circuit, upgrade pogos from light tier to medium tier** *Click the video thumbnail below to access form videos and technique cues for all the above movements. *Beginners complete 1-2 rounds | Intermediate / Advanced complete 2-3 rounds Intensity Notes: 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. Don't collapse and cushion the load too much. Medium tier is a notch up in intensity but still sub-maximal. For the med ball throws, focus on maintaining the speed of the ball. Use a light 4-8lb. ball and keep technique clean and crisp. We're intentionally NOT pushing close to exhaustion here!
C
Rear-foot Elevated Split Squat
D1
Feet Elevated Push-Up
D2
Chin-ups
E1
Sliding Leg Curls
E2
Plate Pinch Grip Hold
General Warmup
A
Warm-up Circuit
~3-5 minutes of low intensity cardio (brisk walking, jumping jacks, elliptical, easy sled drag, etc.) - Cat/Camel: 3-5 reps - ATG Split Squat: 2-4 reps per leg - Cossack Squats w/ Overhead Reach: 2-4 reps per leg *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!
Prep
B
Deep Tier Plyo Circuit 1A
- Band-resisted Broad Jump: 3-5 reps - Rotational Med Ball Slam: 3-6 reps - Countermovement Jump: 3-5 reps - Rest 30s *Beginner/Intermediate: Complete 1-2 rounds | Advanced: Complete 2-3 rounds Deep Tier Plyos: These movements will have longer ground contact times (so they are not truly plyometric) with a more obvious "push" phase. Your joints will go through a deeper range of motion and you can "cushion" the landing more. These have more of a muscular/power focus compared to the more elastic light tier plyos.
C
10m Sprint
3 x 10
D1
Single-Arm DB Row
D2
DB Z-Press
E
Kickstand RDL
F
Standing Cook Bar Hip Rotations
Kevin Finn
Kevin Finn is a published author with the top sports science book for table tennis on the market. He is a certified Speed and Agility Coach (CSAC), Certified Online Trainer (OTA), and was certified through the NSCA as a strength and conditioning specialist (CSCS) in 2015. He is dedicated to helping table tennis players everywhere achieve peak performance.
Invest in yourself as an athlete. PUSH+ yourself and you will RISE!
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Matt Hetherington
Former New Zealand National Team Member
Verified Athlete"I feel lighter, faster and stronger and I'm ready to continue improving my physical condition. I have been able to learn plenty of new things about working out and nutritional balances, as well as having Kevin tailor exercises for me to keep things streamlined for table tennis!"
Ryan Day
Heroes Sports Athlete
Verified Athlete"Working with Kevin has been great. The program did exactly what it was intended to do. Kevin is professional, knowledgeable, and responsive. I will definitely be signing up for something long term. If you are a table tennis athlete, don’t pass up the opportunity to work with him!"
Emily Scott-Cruz
Push+ Beta Tester
Verified Athlete"I had the opportunity to participate in Kevin's Program and was very pleased with the results. The workouts have translated into stronger footwork, balance, and looping, as well as overall strength and stamina in my game, making the program a perfect supplement to my regular training."
Carolyn M.
Online Training Client
Verified Athlete"Online training with Kevin is a nice balance of learning and lifting! Whether you're a gym goer or not, if you have fitness goals, or lack the motivation, or don't even know where to begin - Kevin is your guy."
When you join a team you’re getting more than programming, you’re joining an online community.
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