In 2003 Coach Glassman wrote the article “How fit are you?” In the article Coach describes a series tests to be conducted over a five day period with one test given everyday. These tests are designed to challenge all ten general physical skills (cardio respiratory endurance, strength, stamina, power, speed, flexibility, agility, accuracy, coordination, and balance).
Each test can also be converted into a workout in order to improve the specific physical skill addressed. Lastly, Coach designed the tests to be “hard as hell”.
Enjoy this week, push yourself and test your fitness!
Performance: Ramp up to a one-rep max and within 30 seconds of completing the deadlift begin the handstand push-ups. The handstand push-ups must bring the ears below the hands so they needs to be done on parallel bars, parallettes, or some other raised platform like chairs or books. Using the wall for balance is O.K.
Scoring: Multiply the deadlift load in pounds by the number of handstand push-ups completed.
Modifications: There are a few options for modification of this test.
Handstand push-up progressions
Alternately, where even the handstand is a challenge, the substitute exercise is a shoulder press.
Character: This duo represents a reasonable estimate of an athlete’s total strength – relative and absolute, upper and lower body.
Workout: This test can be practiced as a workout of three to five repetitions of the test, resting in between efforts as needed.
Scoring the Tests: The total points for all five tests can range from 20 to 100 points. An individual getting 20 points total for all five tests is a reasonably good athlete. Anyone scoring 100 points has credible claim to being one of the fittest men on earth. Don’t despair if your score looks like what would be a D- on a sixth grade spelling test – the numbers are just that, numbers.
4 Points: 3,500 – 4,799 (ex. 350lb Deadlift x 10 HSPU = 3,500 points)
8 Points: 4,800 – 6,749 (ex. 400lb DL x 12 HSPU = 4,800 points)
12 Points: 6,750 – 9,999 (ex. 450lb DL x 15 HSPU = 6,750 points)
16 Points: 10,000 – 14,999 (ex. 500lb DL x 20 HSPU = 10,000 points)
20 Points: 15,000 + (ex. 600lb DL x 25 HSPU = 15,000 points)