With 2 weeks of testing under our belts, we now roll into a "training" phase here at C5 💪🏽
If you didn't know there was a difference between "Training and Testing", you can educate yourself by clicking here.
Testing comes in many shapes and sizes and can be VERY individualized based upon ones goals. We typically have 2 types of "testing" models for our Group Fitness program here at C5; 1. Strength biased testing (including 3 levels of the strength continuum; (absolute strength, strength speed, and speed strength), and, 2. Work capacity biased testing.
So, what can be learned from the last two weeks of testing? (*Please note, just like all things physically related, we are all very individualized. There is A TON that we can review from the testing, as well as A TON of factors that play a role in all of this, but, this is some of the basics):
- Overhead Push:Pull ratio; we like to see a 65% ratio in overhead pushing to pulling to show balance for one who will be partaking in a CrossFit style program that can potentially have a high volume of overhead pushing and pulling work. This was shared with you in class on your strict press and weighted pullup test on day 1 of testing (April 2nd) . Take the load you were able to press over your head for 1rep, then divide that by your weighted pullup load (including bodyweight), this percentage is where you currently sit in your overhead push:pull ratio. Low number means you need more overhead pushing in your life, high number means you need more overhead pulling in your life. Find balance, reduce injury, simple as that.
- Backsquat: There are SEVERAL comparisons for the back squat relative to other movements and training modalities. Step 1; back squat your bodyweight at a 30X0 tempo. If/when that is a reality, then we can talk about other comparisons. Step 2; back squat your bodyweight for 3reps, then you've #EarnedTheRight to do more explosive, dynamic lifts.
- Front squat: If/when mechanics are quality, and you are able to get in a strong rack position, your front squat should be a minimum of 85% of your back squat.
- Deadlift: goal loads are 1.25 x bodyweight (male), and 1 x bodyweight (female) as a base foundation to move into more dynamic lifting. For balance, DL should be 125% of your back squat.
- Power clean: IF you meet the pre-requisites in items #2 & #4, you have #EarnedTheRight to execute a 1rm PC. If so, balance would be a PC of 66% of your back squat. (*there are many variables that play a role in this number, but can serve as a good starting point and will vary based upon a LONG list of factors).
- Power snatch: IF you meet the pre-requisites in items #2 & #4, you have #EarnedTheRight to execute a 1rm PS. If so, balance would be a PS of 51% of your back squat. (*there are many variables that play a role in this number, but can serve as a good starting point and will vary based upon a LONG list of factors).
These are just a few of the relative comparisons you can gain from a testing phase. What happens next depends on what your goals are. If you have specific goals, perhaps you should look into an Individual Design Program to help you achieve them in a safe, progressive fashion. If you like showing up to group fitness and working hard with your friends, the C5 Group Fitness design will be focusing on progressing your overall balanced strength and fitness enhancement each week!
#OnwardAndUpward into our next phase of training folks!
Looking forward to helping each of you continue to grow in your #FitnessJourney!