When I design whole-body workouts for my clients, I ascribe to the push, pull, squat, lift, and carry "checklist" (substituting lunges for squats on alternate days). I use the push-up as a standard pressing exercise because it requires total body stability, frees up the shoulder blades, and forces clients to move their body weight to build relative strength. 

Many of my clients are middle-aged and include a wide range of weight-room experience. I use a large box for elevated push-ups to make them easier. The question is, "How can we progress this movement when they can only knock out three to five good repetitions?" The exercise is already scaled down, and adding a band is beyond most of my client's ability to use it properly. 

I first read about the Triple Progression System on StrongFirst. Although I could not find the system's history in my research, Mark Reifkind says the system was utilized by bodybuilders "for decades to increase strength and size in a specific lift."

Louka Kurcer explains the system well on YouTube. I like Louka's approach to beginning the system, so I adopted it for bodyweight exercises, including push-ups and chin-ups/pull-ups. I have also used it in my own programming for kettlebell overhead pressing and heavy sandbag squats. 

The model works well when equipment is unavailable to make an exercise harder or easier. It also works well if you have only one heavy weight available (i.e., body weight or a single kettlebell). 

After coaching the proper technique and having the client correctly demonstrate a bodyweight push-up, I have them do as many perfect repetitions as possible. In the case of a push-up, once the hips sag, elbows flair, or they cheat in any way, I stop the test.

Let's say my client hits five reps on an elevated box push-up. I subtract two from the total, and this is where we begin. 

We will advance the sets, then the reps, and then the weight.

Training Progression for Clients

The following is the progression for the example above:

  • Week 1: 3x3
  • Week 2: 4x3
  • Week 3: 5x3
  • Week 4: 3x4
  • Week 5: 4x4
  • Week 6: 5x4
  • Week 7: 3x5
  • Week 8: 4x5
  • Week 9: 5x5

The client tested with one set of five reps in Week 1 and finished Week 9, performing five sets with their max repetitions. 

Once this cycle is complete, I lower the box height (increasing the "weight") and begin all over again. 

In the case of pull-ups, you can add weight to the exercise or retest with a different grip and begin again. 

You always have the option to retest, subtract two, and start over with any exercise. For my overhead kettlebell pressing, I graduate to the next heavier bell size, retest, and begin again. This method works well when you have larger jumps in weight, like with kettlebells or heavy sandbags.

Perform these sessions no more than twice a week. It can also be done like this:

  • Week 1, Day 1: 3x3
  • Week 1, Day 2: 4x3
  • Week 2, Day 1: 5x3
  • Week 2, Day 2: 3x4
  • Week 3, Day 1: 4x4
  • Week 3, Day 2: 5x4
  • Week 4, Day 1: 3x5
  • Week 4, Day 2: 4x5
  • Week 5, Day 1: 5x5

I grew up in the weight room using the conjugate method, so I like the idea of using day two to lower the weight and perform dynamic work or a supplemental exercise. I lower the weight for my overhead press and perform a Z-press, half-kneeling or kneeling bottom-up press, or crush grip press to improve my core and shoulder stability. 

The Triple Progression System is an excellent alternative for anyone with sparse equipment or only one heavier weight available. 

Andrew Dykstra played men's soccer for Virginia Commonwealth University in Richmond, Virginia, earning his BS in Exercise Science (2008) and MS in Sports Leadership (2010). He played professional soccer for 10 years in Major League Soccer (Chicago Fire 2009-2010, Charleston Battery 2011, DC United 2012-2016, Sporting KC 2017-2018, and Colorado Rapids 2018). After retiring, he became the Director of Goalkeeping and Sports Performance for Virginia Development Academy in Woodbridge, VA. Andrew was responsible for the conditioning periodization and injury prevention protocol for over 290 soccer players ranging from 13 to 23 years old. He holds his CSCS (since 2013) and SFG1 certification from StrongFirst (since 2022). Andrew is now a Health and Wellness Specialist, training both tactical athletes and the general population as a government contractor.