Tag Archives: test
Being able to move unimpeded and pain free is something a lot of people want.
All it would take is one quick google search and you’d find all the information you need to put a plan together, alas many of us are too lazy for that, thus we will just let our body slowly stiffen and lose its ability to move well.
When I’m away teaching there are a few key drills I will put in to warm ups to see how well people move, it’s also easy to spot just by looking at people who that is.
Total body coordination is something we’d really do well not to lose.
It’s it quite surprising how many people will watch the other people in the groups I teach that move what I’d consider ‘normally’ and are like “OMG, wow, that’s amazing.”.
Ummm not it’s not, that’s something we everyone should ideally be abel to do, so in truth the people that can more are not amazing, you’re just really really broken in a moment sense.
Don’ts get me wrong, I’m not talking about people moving like Ido Portal from day one.
More along the lines of having basic coordination skills and not making yourself look like your 80 because of how crap your movement skill is.
These are the three main movement I will get people doing (they give me all the knowledge I need).
1 – Inch worms (a lunge step to upper thoracic rotation is also added in)
2 – Spiderman/Lizard Crawls – ideally hey get their chest as low to the floor as possible
3 – Duck Walks & Sit Through
If the facility has one then I’d also like to see a rope climb as well, beginner level is using feet, I’m ideally after people to climb and descend using arms only.
The reason for these is simple, the first tests mobility/flexibility/stability.
The second looks at mobility, stability and strength.
The third is mobility, balance and movement coordination.
If we have a rope then that tests strength because I’ve found that while some people more well they are very weak.
When time is short and I need one simple test to assess everything in one go it will be the TGU (turkish get up), I will proceed to see how heavy they can go with the gold standard being 1/2 their bodyweight per hand, if someone can do that then good things happen.
Give the above a try, you can hope on YouTube and find them all easily if you’re not sure what they are.
You’ll also find adding these to your assessment methods will highly who need what and in what dose.
Try them yourself because while you don’t need to be perfect at everything you do, you need to be competent in demonstrating it well, otherwise you may look a tad foolish.
We all would like to think of ourselves as strong, but in what context?
Being able to lift 2x your body weight over your head is phenomenally strong, so it deadlifting 4x body weight from the floor. With strength levels like this you would assume such people could perform basic body weight movements without any issue and for multiple reps too.
Some people do not disappoint you in this aspect, but there a great many that would leave you speechless at their complete lack of body weight strength.
If we are to take the largest compound exercises most commonly used – Squat, Bench, Deadlift and Overhead Press – then convert these in to body weight alternatives with some target rep ranges how would you fair?
Squat – Box Jump 3/4 of own height & 40 Burpees
Bench – Push Up 60 reps (Male) 40 reps (Female)
Deadlift – Broad Jump your own height & perform 1 Nordic Hamstring Curl with full R.O.M
Overhead Press – Wall supported Hand Stand Push Up 10 Reps (Male) 5 (Reps Female)
It’s also worth throwing in Pull Ups (overhand grip) 20 Reps is the target for Males and 10 for Females.
*All of these reps should be performed with good form and in an unbroken fashion.
These are simple standers to meet but not many people would achieve them. I myself can’t do them all, I hit 6 reps on the handstand press up and start to lose form which shows my shoulders need some work.
I have based these number off of various different sources (military standards, gymnastic standards and people who purely train in calisthenics).
Do you think you have what it takes to hit these necessary requirements?
Test your might!