The advice you'll normally receive when trying to improve your Hand Release Pushups (HRP's) is to do more Hand Release Pushups. You should absolutely do this. However, there are other things you can do that will drastically improve your performance.
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The first is to perform Weight Vest Pushups. Start with a lighter weight like 10lbs and perform 5-6 sets of the highest repetition count you can maintain for multiple sets. For example: 5 sets of 15 reps with a 10lb weight vest. After a few workouts, you should be able to move up to a 15lb vest, and simply repeat the same thing. If you want to MAX OUT the ACFT HRP's, work up to performing at least 30 consecutive pushup reps while wearing a 20lb weight vest. If you can work up to more than 30, even better.
Next, practice SPEED HRP's. For any endurance event, your are racing against fatigue. Fatigue will come no matter what. However, if you've trained the muscle groups enough, and if you work fast enough, you can complete a lot of reps before it's too late. Practice your HRP's with speed in mind.
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Perform HRP training 2x per week. Put at least 2 days or rest between sessions. For the majority of people, 2x per week will be enough, and it's very manageable. Over the course of a few months, your numbers should be way up. However, when you do these workouts, work hard. If you aren't putting in effort, you won't get really good results.
Check your form. Either have a reliable friend check it for you, or film yourself performing the HRP's. There are a few reasons for this, but the main one, and most important for scoring well on the ACFT is having every single rep you perform count. You don't want to be slightly off with your form and give a grader the opportunity to no-rep you. No-reps are both annoying, and a complete waste of time and energy. It's up to you to make sure you keep good form.
Train hard, train smart, and let us know if you have any questions:
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