Thursday, December 1, 2011

21 Days of Fitness - Benchmark Workouts




So I have put some good thought into this, and here is what we are going to do for the benchmark workouts. Each athlete will complete 4 benchmark workouts this week and then again in 3 weeks. At the end of the 3 weeks, each athlete will earn points based on their improvements to the 4 benchmark workouts. These "benchmark" workouts. will test you on the "10 general physical skills".

10 general physical skill

1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen
2. Stamina – the ability of body systems to process, deliver, store, and utilize energy.
3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – the ability to minimize the time cycle of a repeated movement.
7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
8. Agility – the ability to minimize transition time from one movement pattern to another.
9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – the ability to control movement in a given direction or at a given intensity.


So it's not just about strength or endurance, it's about all 10!

So Drumroll Plesae.............

Benchmark 1: (score will be total rep count)
Clean and Jerk - As many reps as possible in 1 minute
Female: Beginner 45 lbs / advanced 65 lbs
Male: Beginner 65 lbs / advanced 95 lbs

Benchmark 2: (score will be distance)
Medicine ball Toss for distance (best of 3 throws)
Female: 9 lbs
Male: 15 lbs

Benchmark 3: (score will be total rep count)
Jump rope - As many reps as possible in 1 minute
Beginner - Single rope
Advanced - Double unders (and double unders only!)

Benchmark 4: (score will be finishing time)
3 rounds for time of:
10 Push ups
15 Sit ups
20 Box jumps on tire

Beginner: modified push ups and Step ups on tire
Advanced: standard push ups and Box jumps only on tire


Since not all of you come in on the same day and we have to do measurements and talks, we will do these Benchmarks Thurs-Sat 12/1-12/3. I will also do make ups next week for those of you that are out until then.

Good Luck!

1 comment:

James Martinez said...

benchmark tests were awesome. 6 people down, about 20 more to go. Don't miss out. They are not hard, just tests so that we can go back in 21 days and smile in amazement how much stronger you have gotten