How The Tests Work
We cover these tests specifically as it gives us data in each of the categories that we deem important and it means that we’re looking at and measuring a plethora of different things. While some of our members are focussed on lifting a new PB, for others their stamina is key.
Our aim at Intent 2 Improve is to help members meet their goals whilst providing best-in-class full body conditioning. We couple this with expert guidance on nutrition.
We measure to technical failure. In other words, the point at which you can maintain perfect technique and peform the target reps, not maximal effort at the cost of form.
The broad jump is a very simple and low skill exercise to help us gauge short explosive power.
Back Squat 5 Rep Max
Testing the Back Squat, although predominately lower body, tests your ability to engage your core muscles in order to keep structural integrity throughout the movement.
Rack Pull 5 Rep Max
The Rack Pull is the king of all exercises to test whole body strength and overall athleticism. To have a strong Rack Pull you need the ability to collectively engage all of your core muscles, coupled with good quality movement.
30-Second Row (Anaerobic Fitness)
The 30 second row is a short test on your anaerobic engine i.e. your short term energy system and your ability to produce force combined with general cardiovascular fitness.
2-Minute Cardio Test of Choice (Aerobic Fitness)
This is a slightly longer test on your aerobic engine i.e. your more endurance based energy system. Again another great way to test your general fitness.
We have a set of testing standards on display in the gym. Members are not pressured to meet these standards, but for those motivated by it, it’s a good point of reference/motivation.
Testing week is all about you vs you, we don’t expect you to PB in every element every single quarter. But it gives us real data on what to focus on over the next quarter.