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EXTREME BODYWEIGHT BUNDLE

ONE ARM PUSH UP
“Training Manual”

By the Tapp Brothers

© 2011-2014 All Rights Reserved

First Edition, Reserved 2014

One Arm Push Up Manual by the Tapp Brothers © 2011-2014 All Rights Reserved
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This is the training manual you will be following to get your V-Sit. It will cover the
technique, show you progression steps, specific exercises, and provide a simple schedule for
you to follow. This will ensure you get this move down as fast as possible without injury and
without confusion.

I encourage you to check out the two videos that came with this program before you get
started. These videos go into greater detail over the technique, progressions, and exercises.

The information and schedule you will follow in this course is based off of years of
research in fitness and training under professional cirque instructors, soccer coaches, and
Hollywood stunt men. My brother and I were very fortunate to have a wide range of amazing
guides and coaches throughout our life and training.

The One Arm Push Up is a move that takes time and dedication to master, so make sure
you stay consistent with your training. Some may see amazing gains in just a few weeks,
however, for most it will take weeks or months to see dramatic changes and years to reach
mastery. You will want to have mastered your push up first (30-50 reps) before progressing to
the One Arm Push Up.

Also, ALWAYS consult a physician before you start any new workout regime. You always
want to make sure you are in good health. Sometimes people can suffer from severe injuries
that could have easily been avoided if they would have had a physical or checked with their
doctor first!

Train safe,

Thomas

One Arm Push Up Manual by the Tapp Brothers © 2011-2014 All Rights Reserved
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SECTION 1:
TECHNIQUE AND
PROGRESSIONS

One Arm Push Up Manual by the Tapp Brothers © 2011-2014 All Rights Reserved
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OAPU Technique

1. Legs placed shoulder width a part or wider - The legs are going
to be a huge factor in stabilizing and balancing our body. They need
to be wide. Also the wider the leg placement the less resistance we
will have and easier the OAPU. Start with the legs as wide as feels
comfortable and bring them closer and closer together as balance
and strength improves.

2. Back straight – Try to keep good alignment with the back.

Do not arch or round the back. During the OAPU the back
might try to move, twist one direction or another to stabilize.
Try to keep movement with the back to a minimum to prevent
any muscle pulls or injury.

3. Keep arm centered, underneath chest. – Place arm

centered, directly underneath the chest. This maintains good
balance during the push up.

Note: because of this arm being centered, the back will

slightly tilt in the opposite direction when we lower down in the
push up.

One Arm Push Up Manual by the Tapp Brothers © 2011-2014 All Rights Reserved
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4. Have elbow bend close to body not out to the side–

To prevent shoulder injury and allow the muscles to handle
all the work we will want the elbow to bend close to the
body. Much like we would for a regular 2 handed push up.
Do not have the elbow chicken wing or bend out to the
side.

To help with this we may need to rotate the hand clockwise

to have the elbow comfortable bend close to the body.

5. Have other arm placed on the leg or behind back – The other
arm will be used for minor balance and to help stabilize the body.
There are two popular options. Have the arm folded behind the back
or on the back of the leg. The important thing is to keep the arm in
close to the body.

One Arm Push Up Manual by the Tapp Brothers © 2011-2014 All Rights Reserved
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OAPU Progression Steps

These are the gradual progression steps we will be following to develop the strength,
technique for the One Arm Push Up. Keep in mind these progressions are not written in
stone. I recommend following these progressions but I believe that many of us learn in
different ways and some techniques will resonate better than others.

You can feel free to skip some of these progressions if they don't click for you or you find
some of the others work best. The key is to develop the strength, coordination, and
confidence with the balance.

For example, some of us might be able to master our OAPU utilizing only progression #3 –
OAPU hand slide.

For more detail on the technique or demonstration of the progressions steps, refer back to
your technique and progressions video.

One Arm Push Up Manual by the Tapp Brothers © 2011-2014 All Rights Reserved
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#1. Wall OAPU (10 push ups)

Position body as you would for your OAPU but stand upright and place your pushup hand
against a sturdy wall. To add more resistance, stand further away from the wall to perform
more of an incline pushup. To take away resistance position feet closer to the wall. Perform
the wall OAPU slowly with control. (Goal for this progression is to perform 10 OAPU's with
good form.)

#2. Inclined Wall or Ledge OAPU (10 push ups)

Position body as you would for your OAPU but in at an incline with your pushup hand against
the lower ledge or rail. To add more resistance, stand further away from the wall to perform a
steeper incline pushup. To take away resistance position feet closer to the wall. Perform the
Inclined OAPU slowly with control. Focus on keeping good technique. (Goal for this
progression is to perform 10 Incline OAPU's with good form.)

One Arm Push Up Manual by the Tapp Brothers © 2011-2014 All Rights Reserved
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#3. OAPU – Hand Slide (10 push ups)

Set up into the One Arm Push Up position. Then place the opposite arm onto the floor,
parallel to the pushing arm. As you begin to lower down, lightly slide the opposite hand
straight in front of you. This will assist you with the one arm pushup. Put more pressure down
on the sliding arm for added assistance and less pressure for less assistance. You can place
a shirt, piece of cloth, mitten, or paper plate underneath the sliding hand to help slide and take
away friction. If this is too difficult then we can place the opposite hand in an offset position.
Then perform the pushup and gradually position the opposite hand further away and put less
and less weight on this arm. (Goal for this progression is to perform 10 hand slide OAPU's.)

One Arm Push Up Manual by the Tapp Brothers © 2011-2014 All Rights Reserved
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SECTION 2:
TRAINING
SCHEDULE

One Arm Push Up Manual by the Tapp Brothers © 2011-2014 All Rights Reserved
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We are going to train the progressions and exercises with 3 workouts a week. We will repeat
these workouts each week. Every 4th week we are going to take off to allow our bodies to get
adequate rest and prepare to level up in our training. Some of the exercises given will focus
on different types of muscle contractions. This will help the muscles grow faster and increase
the efficiency of our nervous system which is key for recruiting muscle fibers for increasing
strength and performing the move.

Most of these workouts will focus on core, upper-body strength, and stabilization . The
reps given in the schedule are a guide and a good goal to aim for. When starting out you may
not be able to perform all the reps. That's fine, stop the exercise and move to the rest period
when ever your form starts to get sloppy.

With these exercises it's important that you always listen to your body. Train hard but
don't over do it. The goal is to push the body and muscles so they rebuild stronger, we don't
want to push them to the point of injury. It won't take much to see gradual improvement. It's all
about staying consistent.

Refer to the exercise video to see visual demonstrations and a detailed breakdown of
each exercise.

One Arm Push Up Manual by the Tapp Brothers © 2011-2014 All Rights Reserved
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Workout Day #1
Warm up
5-15 mins. (refer to video example)

Workout
-3 sets of your Progression step you are on. If you master the goal for the progression you are
on move to the next progression on the next set. (2 min rest between each set.)
Rest 2 min
-3 sets of Push Ups. (30 reps for each set. 1 min rest between each set.)
Rest 2 min
-3 sets of QM – Alternating Arm & Leg. (30 reps for each set. 1 min rest between each set.)
Rest 2 min
-3 sets of Hollow Holds (45 seconds for each set. 1 min rest between each set.)
Rest 2 min
-3 sets of Off Set Hands Push Ups. (15 reps for each set. 1 min rest between each set)
Rest 2 min
-3 sets of your progression down a level. (1 min rest between each set)

Cool Down/Stretch
5-15 mins. (refer to video example)

For the progressions in this workout you are going to perform the progression step
that you are currently at and feel comfortable with. You will want to go down a
progression or maybe 2 for the final progression exercise due to your muscles being
tired.

Refer to the exercise video to see visual demonstrations and a detailed breakdown of
each exercise.

One Arm Push Up Manual by the Tapp Brothers © 2011-2014 All Rights Reserved
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Workout Day #2
Warm Up
5-15 mins (refer to video example)

Workout
-2 sets of your Progression step you are on. If you master the goal for the progression you are
on move to the next progression on the next set. (2 min rest between each set.)
Rest 2 min
-3 sets of Diamond Push Ups. (20 reps for each set. 1 min rest between each set.)
Rest 2 min
-1 set of Isometric OAPU's. (15 reps for each set. 1 min rest between each set.)
Rest 2 min
-3 sets of QM Alternating Arm & Leg. (30 reps for each set. 1 min rest between each set.)
Rest 2 min
-1 set of Isometric OAPU's. (15 reps for each set.1 min rest between each set.)
Rest 2 min
-2 sets of Pseudo Planche Push Ups. (15 reps for each set.1 min rest between each set.)
Rest 2 min
-2 sets of your progression down a level. (2 min rest between each set)
each set)

Cool Down/Stretch
5-15 mins. (refer to video example)

For the progressions in this workout you are going to perform the progression step
that you are currently at and feel comfortable with. You will want to go down a
progression or maybe 2 for the final progression exercise due to your muscles being
tired.

Refer to the exercise video to see visual demonstrations and a detailed breakdown of
each exercise.

One Arm Push Up Manual by the Tapp Brothers © 2011-2014 All Rights Reserved
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Workout Day #3
Warm Up
5-15 mins (refer to video example)

Workout
-1 set of progression you are on.
Rest 2 min
-2 sets of progression. (1 min rest between each set.)
Rest 2 min
-3 sets of down a level progression. (1 min rest between each set.)
Rest 2 min
-3 sets of down 2 levels progression. (1 min rest between each set.)
Rest 2 min
-1 set of progression.

Cool Down/Stretch
5-15 mins. (refer to video example)

For the progressions in this workout you are going to perform the progression step
that you are currently at and feel comfortable with. You will want to go down a
progression or maybe 2 for the final progression exercise due to your muscles being
tired.

Refer to the exercise video to see visual demonstrations and a detailed breakdown of
each exercise.

One Arm Push Up Manual by the Tapp Brothers © 2011-2014 All Rights Reserved
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Schedule Guidelines
1.Rest muscles used a full day in between each workout. Example: [Mon.=workout],
[Tues.=rest], [Wed.=workout], [Thur.=rest], [Fri.=workout]. [Sat.=rest], [Sun.=rest]

2.Follow this schedule each week till you reach your goals.

3.Take off every 4th week.

4.For every 3 months on take 1 month off or go light (1 session every 1-2 weeks).

5.If you go a month without progress, switch the workout days out. Meaning switch
workout day 2 with workout day 3 in the week. This will help keep the body guessing
and lead to more gains once the body has adapted to the schedule.

One Arm Push Up Manual by the Tapp Brothers © 2011-2014 All Rights Reserved
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If you enjoyed this program, please shoot me an email anytime letting me know how the
program has helped you or send us a photo or video of you mastering your move. My brother
and I love hearing and seeing the positive results you have gained!

If there is anything you think could make the program better, let me know! I'm always
trying to improve the course and get good feed back.

Contact: thomas@learnmoreparkour.com

Also, if you liked this course, you may also be interested in our other programs. You
can check them out below.

Get Your Back Flip Now - http://learnmoreparkour.com/back-flip-course-2/

Crash Course Into Parkour - http://learnmoreparkour.com/parkour-crash-course/
In Home Parkour Fitness - http://learnmoreparkour.com/in-home-parkour-fitness/

Be sure to subscribe and follow us to get free tutorials over parkour and fitness and see what
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Train safe and have fun!

-Thomas Tapp

One Arm Push Up Manual by the Tapp Brothers © 2011-2014 All Rights Reserved