Instructions
- The 1 Rep Max Deadlift is our assessment test for Lower Body Strength.
- To perform this test, you will need a Barbell, plates, and collars.
- Warm-up as needed to get yourself ready to perform your best.
- The standard for a good rep is the bar begins on the ground and ends when you lock out at the top, standing straight up, with a firm grip on the bar.
- Please do not use grips or wraps for this test. Chalk is acceptable.
- The 3 Rep Max Bench Press is our assessment test for Upper Body Pushing Strength.
- To perform this test, you will need a Barbell, plates, and collars.
- For safety, we also highly recommended that you have a spotter assist you in this test.
- Warm-Up as needed to perform your best.
- TO perform the test, start with the barbell in your hands and our arms locked out.
- Lower the bar in a controlled manner until the bar touches you chest.
- Drive the bar up and lock out at the top.
- We are looking for 3 clean reps here - if the spotter assists in lifting the bar at any point, then the attempt does not count.
- The 1 Rep Max Pull-Up is our assessment test for Upper Body Pulling Strength.
- To perform this test, you will need either a backpack, weight vest, or a “dip belt” to hold the weights.
- Warm-Up as needed to perform your best.
- To perform this test, begin hanging from the bar with arms locked out and feet off the ground
- Pull yourself up until your chin is over the bar.
- Lower back down in a controlled manner to complete the rep.
- Please do not use grips or wraps for this test. Chalk is acceptable.
- The Broad Jump is our standard test of Lower Body Power.
- To set this test up, you’ll need a tape measure and some tape.
- Stretch tape measure to 12 feet and place a strip of tape at either end to hold it down in place.
- To perform the test, you will begin with your toes behind the zero inch mark.
- At your ready, you will jump and explode out as far as you can, landing in a good balanced position.
- Stick the landing as best as you can and mark the distance of the heel that is farthest back.
- Record the distance achieved.
- The 15yd Sprint is our standard test of straight-line speed.
- To set this test up, you’ll need a tape measure, 2 cones, and a stopwatch.
- Place one cone on the ground as the start point and the second cone 15yds away.
- To perform the test, begin 2-point sprint stance.
- Then, at your ready, drive out and sprint all the way through the far cone.
- The clock starts on your first movement and ends when your hips get through the last cone.
- The 5-10-5 Shuttle (or Pro Agility) is our standard test of agility, or the ability to change directions.
- To set this test up, you’ll need a tape measure, 3 cones, and a stop watch.
- Place all 3 cones on the ground in a straight line, each 5yds apart.
- To perform the test, you will begin slightly behind the middle cone straddling an imaginary line.
- At your ready, you will sprint 5yds left or right (based on personal preference), to the cone.
- Touch the cone with your hand and sprint back 10yds in the opposite direction to the far cone.
- Touch the cone with your hand and sprint back 5yds through the middle cone.
- The clock starts on your first movement and ends when your hips get through the last cone.
- Start by warming up as needed to be able to perform your best.
- Be sure to set the monitor to the correct unit screen before beginning.
- At your ready, begin rowing until you’ve completed 1000 meters.
- To set this test up, you will need a tape measure, 2 cones, and a stopwatch.
- Place one cone on the ground for the start line and a second cone 25 meters away.
- To perform the test, begin in a 2-point stance.
- At your ready, you’ll sprint out and run to the far cone.
- Touch the line with your foot, and then run back to the start.
- Repeat 6 times continuously for a total of 300 meters.
- The clock starts on your first movement and ends when your hips get through the cone on the last down-and-back.
