Ready for next week?

TEST WEEK

The why’s and what of testing week

Next week we will throw down a whole bunch of tests your way. In order to measure your strength, fitness, and progression we need to take measurements and these measurements can be in any number and combination of ways. As long as the data is observable (you can take an actual measurement), measurable (it’s something that can be measured), and repeatable (it can be repeated at a later date).

We can do this by repeating benchmark workouts (like the girls) on an intermittent basis, Or we can be more specific and take more certain measurements (your previous PR's) and see how these have improved and the end of a specific cycle. For those that don't have PR's its a chance to set them in the testing week.

Next week we will test some of the following (these are by no means all the things you can test)

Absolute Strength: This can be defined as the maximum amount you can lift for 1 rep. Such as back squats, Presses etc.

Explosive power: This can be defined as your ability to produce maximal force. This can be tested with things like max height box jump and shuttle sprint tests and a power clean.

Alactic Power/Endurance: This is your ability to maintain explosive power for extended durations. things like repeated box jumps, plyo push ups

Lactic Endurance: This is the ability of your lactic system to produce power over extended periods. Basically how long can you work in/around your anaerobic threshold, can be tested by things like rowing intervals and thruster ladder.

Power Endurance: This is your ability to produce high levels of power (force, work etc) at a high rate over an extended period of time. These can be tested over a variety of workout ie 7 minutes of burpees, longer chippers and multi movements such as 10 minute of STOH, deadlifts and box jumps. These workouts covered varying time domains, but also challenged you in a range of different movements. You may see a single gymnastics movement workout, the burpee – a triplet with weightlifting and gymnastics movements – and a ‘chipper’ which included weightlifting, gymnastics and mono-structural movements.

We hope you enjoy next weeks testing week! We are excited to see some amazing efforts and PR's next week. Don't forget to have fun, don't take it all too seriously, and also take the opportunity to cheer your fellow CHALKERS on in a great atmosphere.

Time to make those gains!

Coming week Barbell Club will be on Wednesday evening. Unfortunately, there won’t be a barbell Club in the weekend this week

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WORKOUT OF THE DAY:

• MONDAY -[TEST WEEK] Absolute Strength: Back Squat

• TUESDAY[TEST WEEK] Power Endurance

• WEDNESDAY [[TEST WEEK] Absolute Strength: Deadlift

• THURSDAY -[TEST WEEK] Lactic Endurance

• FRIDAY -[[TEST WEEK] Absolute Strength and Explosive Power

• SATURDAYTEST WEEK] Power endurance, CHALKBOX favourite: IWT

• SUNDAY [[TEST WEEK] Gymnastic Endurance

OTHERS:

• We are giving away vouchers for a FREE dinner for 2 at Three Sisters or £100 to spend at Chart Farm Butcher. Ask your coaches how you can get a voucher