A. Start - Lying on back with knees bent, feet held down, place hands on the front of the shoulders.
B. Action - Sit up until elbows touch the top of the leg
C. Finish - Return to start position and repeat. How many in 60 sec?
*Coaching Cues- Keep Hands on Shoulder, Keep Hips on the ground
Benefit: The 60 second Sit-up Test gauges your muscular endurance, an ability necessary for any individual who’s activity lasts longer than 30 seconds at a time
Purpose: The Sit-up Test is a great marker not only for muscular endurance but also core strength and mental toughness. How hard are you willing to work to squeeze out those last reps?!
Caution: Due to the ballistic nature of the action make sure you maintain proper form while fatigued and do not “bounce” off the floor
A. Start - Hands on ground just outside shoulders, feet together, flat back (modified on knees when needed)
B. Action - Bend the elbows until you tap your chest on target 3” off the floor
C. Finish - Extend your arms to return to start position. How many can you do without stopping?
*Coaching Cues - Make sure elbows are locking and hips are not sagging
Benefit: Maximum Push Ups are the classic test for relative upper-body pushing strength. The proper body alignment and ability to “max-out” means a strong core and heightened determination are also needed
Purpose: Push Ups are a very safe and efficient way to test and develop your upper body with the goal being to increase your number after every Endurance and Strength Phase
Caution: Go modified when necessary (on knees or elevated surface for the hands), if shoulder/wrist/hand injuries exist you can adjust depth and grip
A. Start - Hang from a bar with hands slightly wider than shoulder width with your palms facing out
B. Action - From a dead hang and minimal lower body action, pull until the chin is above the bar
C. Finish - Return to the hang position and repeat. How many can you do?
*Coaching Cues- Ensure full ROM, NO KIPPING!!!!!
Benefit: Maximum Pull-ups are the classic test for relative upper-body pulling strength. Whether you’re doing sets of 10 or fighting for your first one, there is a great feeling of accomplishment getting your chin over that bar!
Purpose:With poor posture being such a common problem in today’s society, strengthening the pulling muscles of your back is key, constantly retesting your Maximum Pull-ups is a great way to track this progress
Caution: Go modified when necessary (using a band or a foot spot from a friend), avoid excessive kicking during the movement
A. Start - Feet shoulder width apart, barbell supported by the upper back and hands
B. Action - Keeping chest tall, natural curve of back Squat to the point that thighs are parallel to the ground
C. Finish - Drive through the heels to return to standing position, record maximum weight for 5 perfect reps. ALWAYS HAVE A SPOTTER!!!
*Coaching Cues - Must hit full ROM (parallel) each rep with proper joint integrity, ALWAYS SPOT!
Benefit: The ability to stabilize a weighted barbell on your back and perform the most primal movement pattern, the squat, is an amazing indicator of total body strength
Purpose: The 5 Rep Maximum Back Squat challenges your joint integrity, core stability and lower body strength, making it a cornerstone exercise and testing tool for any strength program
Caution: Progress properly so that you are competent with a load that is challenging at around 5 reps before testing, ALWAYS HAVE A SPOTTER!!!!!!!
A. Start- Lie on a flat bench with hands slightly wider than shoulder width gripping barbell
B. Action- Lower the bar till it taps the chest.
C. Finish- Press back to start position. Record maximum weight for 5 perfect reps. ALWAYS HAVE A SPOTTER!!!