The Pushover is a 4 week program. 3 days per week. 10-15 minute sessions. Do you want to go from zero to hero with your push-up strength? This program is for you! The heart of the matter is that most people are either not consistent enough to see improvement with their skills, or they overtrain. This program is designed to help you build strength consistently, while avoiding burning out on this particular skill by building in intentional variance in pushing movements as well as time under tension. You can add this as auxiliary work to any existing training program. Program access: PDF download and online video library. Program duration: 4 Weeks Sessions per week: 3 Athlete level: ALL Equipment needed: Rucksack with Ruck Plate (30LB/20LB) + Sandbags ( one very light one for single arm movements, one heavier one for pressing movements and pulling movements)