THINGS TO CONSIDER AHEAD OF “BENCHMARK WEEK”

Testing week is a friend or foe for most. We either enjoy finding out where our fitness is at the moment, or we just absolutely hate the thought of asking ourselves that question. This time we thought we should shed a little light on why we do it, and also what to potentially expect…

WHY WE TEST

We have a testing week at the end of a 12 week block for a few reasons:

The first is that it creates a nice break from one focus point to the next. We know where we are in the year, and as coaches we know that we can put a cap on what we’ve just done and look forward to the new cycle of training that is coming up.

Secondly it gives us an opportunity to see if what we have done has worked. This may not be “increases in loads lifted” or “extra calories achieved”, but more so improvement on where we have been over the last few cycles of training - or even where you have originally come from at the start of your SweatIT life.

Lastly we like to give you guys the opportunity to test yourselves - if you wish. We don’t force testing week on anyone. We try and explain the positives of understanding where you are at the moment but really it is just another training session. If you want to test your strength, or push your cardio, or see if you can hold onto the dumbbell for a couple more rounds, then great. Otherwise just tie up your laces and enjoy coming in for another session.

WHAT TO EXPECT

STRENGTH

Since our last testing week our focus points for coaching around strength and weight training have been the following:

Stability and Initial Drive in both our Deadlifts and Squatting movements. This is going to help with injury reduction and better awareness in the “sticky” parts of these lifts.

Technique foundations of Hinges (deadlifts, swings etc), Pressing, Pulling and Squatting. Breaking the movements down a little more into different variations and understanding the mechanics of how they are done efficiently.

Core stability focus around overhead pushing and pulling, as well as horizontal pushing and pulling. We have asked you to perform these movements with varying exercises where you’ve been positioned off balance in your upper body, lower body and then moving limbs in an alternating fashion.

Lastly the introduction of jumping, power and extension work. Teaching you how force is generated through the extension of the body and how we apply it in many different circumstances from running to weightlifting.

So reading the points above, we are expecting a testing week of scores reflecting beautiful and improved movements, not necessarily a mega increase in loads lifted. We have hopefully built a very solid foundation of movement for many newer members, and revisited qualities that we are looking for in the longer standing members too.

ANAEROBIC TEST - AMRAP

In the last 12 weeks we have capped our conditioning pieces to sub-15 minutes, with the majority of the being 8-12 minutes. We involved a lot more interval based elements and worked hard on your anaerobic capacity - which in simple terms means your ability to work without oxygen (or limited oxygen). So what will we see here?

Hopefully an increase in your Anaerobic AMRAP score. Well that was the aim. This is often hard to do because some members actually progress on with difficulty of movement in that test so can’t compare actual scores from last testing (which is already a massive win by the way) but for those that are doing the workout like-for-like, hopefully we’ll see an improved change.

AEROBIC TEST - BIKE CALS

As always this is as much a mental battle as it is physical. We continue to test this as it gives us a real indicator of who’s improved from a psychological standpoint. 10 minutes on the bike is fine, but chasing down a time you know you already worked hard for is tough. My best advise on this one is to find out your score from last time by asking a coach - then divide those calories by 10 and figure out what you need to get each minute to beat it. You won’t beat your score in the first 6 or 7 rounds, but you can definitely lose it there.

To recap all of the above, remember we are testing with the best intentions. We want to know where you are, and want to ensure we are giving you the best possible service, however, as always we will be meeting you where you are and taking your goals and considerations into account.

Let’s have fun..