The Broad Jump is probably the simplest event requiring the least amount of time. It is, however, a great test of explosiveness and lower body strength. This is a quick and easy test of pure athleticism and thus a part of the NFL combine. The NFL combine record in the broad jump is an incredible 139" (almost 12 ').
check out this video of his performance and notice the incredible explosiveness combined with great flexibility.
The 60 yard shuttle is the event that seems to be most skipped at the NFL combine. While virtually all of the athletes run the 40 yard dash, only a few at the skilled positions run the 60 yard shuttle. This event tests quickness, but also tests conditioning. This event requires quickness, leg strength, flexibility and excellent balance. I searched and could not find a single video posted of this event at the NFL combine, but here is a video link showing a super fast time. Notice, the competitor has to touch the line each time.
Start the time on the first move of the runner. You get three attempts taking your best time.
Tuesday, April 16, 2013
Monday, April 15, 2013
Speed Events: The 40 yards and 400m.
The 40 yard dash is the premiere event at the NFL combine. It is a measure of speed with some emphasis on quickness as the faster the start, the lower the time. This event also is a measure of explosiveness, leg strength, flexibility and quickness.
In the Speed Strength Combine, there is no requirement for electronic timing. The only requirements are as follows:
1) minimal wind (no actual wind speed gauge is required)
2) performed on the football field from goal line to 40 yard line (turf or grass)
3) Any shoe you want to use.
4) Timing should be done by two different people simultaneously, and take the average.
5) Timer starts are first movement and ends when first body part crosses the 40 yard line.
You should take three attempts.
Obviously, these rules are self policed. However, for those who are in the top 5% of overall scores, a video must be submitted via you tube (or other means) to be qualified and recognized.
Cheating really makes no sense since the objective of this competition is to find out how you compare to others and to see how fast you are. Cheating hinders that objective and there is NO reward for the fastest 40.
The fastest 40 yard dash electronically timed was by Chris Johnson. see here.
The 400m is similar. This event is run on a track and is 1 lap on the inside lane. Only one timer is required and time is to the nearest second. Any shoe type (including spikes) is fine to wear.
This event tests speed, flexibility, anaerobic capacity, but also aerobic capacity. This race is also a test of a competitors mental toughness, and conditioning. This is not event you should attempt all out if you are not sure you are in good physical shape as it will stress the cardiovascular system to its absolute maximum.
The world record in this event is 43.18s held by Michael Johnson. Times in the sub 45s area are absolutely mind boggling for those who do not run track. So be prepared to see a significantly slower time for yourself.
Here is Michael Johnson in Atlanta.
Please post your times on the web enabled score sheet:
In the Speed Strength Combine, there is no requirement for electronic timing. The only requirements are as follows:
1) minimal wind (no actual wind speed gauge is required)
2) performed on the football field from goal line to 40 yard line (turf or grass)
3) Any shoe you want to use.
4) Timing should be done by two different people simultaneously, and take the average.
5) Timer starts are first movement and ends when first body part crosses the 40 yard line.
You should take three attempts.
Obviously, these rules are self policed. However, for those who are in the top 5% of overall scores, a video must be submitted via you tube (or other means) to be qualified and recognized.
Cheating really makes no sense since the objective of this competition is to find out how you compare to others and to see how fast you are. Cheating hinders that objective and there is NO reward for the fastest 40.
The fastest 40 yard dash electronically timed was by Chris Johnson. see here.
The 400m is similar. This event is run on a track and is 1 lap on the inside lane. Only one timer is required and time is to the nearest second. Any shoe type (including spikes) is fine to wear.
This event tests speed, flexibility, anaerobic capacity, but also aerobic capacity. This race is also a test of a competitors mental toughness, and conditioning. This is not event you should attempt all out if you are not sure you are in good physical shape as it will stress the cardiovascular system to its absolute maximum.
The world record in this event is 43.18s held by Michael Johnson. Times in the sub 45s area are absolutely mind boggling for those who do not run track. So be prepared to see a significantly slower time for yourself.
Here is Michael Johnson in Atlanta.
Please post your times on the web enabled score sheet:
Sunday, April 14, 2013
What pro athlete would most excel in the Speed Strength Combine?
See the first blog to find out what the SS combine comprises.
Bo Jackson is likely to be the pro athlete to achieve the greatest score in this combine. While I don't have data on how much he lifted, by extrapolating and using conservative numbers when doing so we can see that he would have produced an eye popping score of well over 300 pts. To understand how other worldly this score is, understand that getting a score over 200 pts would likely put you in the elite athlete category.
Event 1: Bench Press-425 lbs (likely more than this). He did not lift weights prior to college. His room mate state that Bo Benched 400 lbs without having worked out prior.
Event 2: Dead Lift-I could find no data on this for him. It is likely that he never even attempted this. However, given his incredible strength, he could likely have pulled at least 500 lbs without to much trouble.
Event 3: Squat-Once again, I have no data on this, so I will go conservative guess 425 lbs. Likely, he would have been able to do much more.
Speed events:
40 year dash- Bo ran a hand clocked 4.12 s at the NFL combine in 1986. This is THE fastest time on record. However, because it was not electronic, it has an asterisk. Either way, this is incredibly fast by any measure.
400m- Bo has a clocked time in the 100m of 10.44 s. Using a web based calculator we can estimate his time in the 400m. The time calculated is 45.41s. This, of course is incredibly fast and since Bo was not a 400m runner, we will be conservative and bring that back to 47 s.
60 yard shuttle: I have no time in this event for Bo. Using times typical of running backs we can guess that he would have done at least 11.6 s. This is in the middle of the running backs at the 2012 combine.
This produces a score in the Speed Strength Combine of 314.32 pts. If he were to train specifically for this competition, he would probably break 350 if not 375 pts. Truly, mind boggling.
The Press and The Squat
If you are new to this blog see first post: http://speedstrengthcombine.blogspot.com/2013/04/the-competition-events.html
The overhead press is one of the optional lifts in the strength portion of the combine.This lift test upper body strength in particular the shoulders. As the other lifts, this lift is scored based on a standard: 146 lbs.
The proper form for this lift is important. Please go here for a review of how your lift should look.
If you feel you have trouble with your shoulders, or otherwise don't feel that you can perform this lift, then you may elect not to perform it or not include your score. You can choose instead to do the squat.
The Squat is no doubt one of the best exercises in the weight room, and bar none the best leg exercise. The standard against which you will be scored is 285 lbs. To be counted, you must go deep enough so that your legs are nearly parallel with the floor. see here.
The overhead press is one of the optional lifts in the strength portion of the combine.This lift test upper body strength in particular the shoulders. As the other lifts, this lift is scored based on a standard: 146 lbs.
The proper form for this lift is important. Please go here for a review of how your lift should look.
If you feel you have trouble with your shoulders, or otherwise don't feel that you can perform this lift, then you may elect not to perform it or not include your score. You can choose instead to do the squat.
The Squat is no doubt one of the best exercises in the weight room, and bar none the best leg exercise. The standard against which you will be scored is 285 lbs. To be counted, you must go deep enough so that your legs are nearly parallel with the floor. see here.
The Dead Lift
If you are new to this blog see first post: http://speedstrengthcombine.blogspot.com/2013/04/the-competition-events.html
The second mandatory strength lift is the Dead Lift. This lift is one of the best lifts to test overall body strength. If you have any doubt about this or whether it should be incorporated into your routine, please see this article. Pulling the weight from the floor up to the waist involves almost every muscle in some way. However, this lift predominantly trains the upper and lower back along with the glutes and hamstrings. Individuals with short legs and/or long arms have an advantage in this lift. It is also a technical lift, requiring good posture to be successful.
The standard for this lift comes from the published standards here. The standard used is 333 lbs which closely corresponds with that of a male weighing 198 lbs who is classified as intermediate fitness.
Your score is calculated the same as that of the bench press. Assume you dead lift 340 lbs, your score would be 340-333/333*100=2.1% or 2.1 points. Once again, lighter competitors are at a disadvantage in this category as there is no consideration of the competitors weight.
Competitors can rack up large scores in this lift since those that train this lift can often lift very heavy amounts in the dead lift. For example the current WR in the dead lift is: 1015 lb. This was achieved without the aid of a powerlifting suit (raw). Lifting this weight would earn 204 pts, which is more points than many athletic and fit competitors can total after tallying six events. So, do not neglect this lift if you want to be competitive in the speed strength combine.
In the Speed Strength combine, body suits are not permitted, however, wrist straps are NOT forbidden. To perform the lift correctly you must lock out your body completely. See this article if you have any doubts about including the dead lift in the combine.
The second mandatory strength lift is the Dead Lift. This lift is one of the best lifts to test overall body strength. If you have any doubt about this or whether it should be incorporated into your routine, please see this article. Pulling the weight from the floor up to the waist involves almost every muscle in some way. However, this lift predominantly trains the upper and lower back along with the glutes and hamstrings. Individuals with short legs and/or long arms have an advantage in this lift. It is also a technical lift, requiring good posture to be successful.
The standard for this lift comes from the published standards here. The standard used is 333 lbs which closely corresponds with that of a male weighing 198 lbs who is classified as intermediate fitness.
Your score is calculated the same as that of the bench press. Assume you dead lift 340 lbs, your score would be 340-333/333*100=2.1% or 2.1 points. Once again, lighter competitors are at a disadvantage in this category as there is no consideration of the competitors weight.
Competitors can rack up large scores in this lift since those that train this lift can often lift very heavy amounts in the dead lift. For example the current WR in the dead lift is: 1015 lb. This was achieved without the aid of a powerlifting suit (raw). Lifting this weight would earn 204 pts, which is more points than many athletic and fit competitors can total after tallying six events. So, do not neglect this lift if you want to be competitive in the speed strength combine.
In the Speed Strength combine, body suits are not permitted, however, wrist straps are NOT forbidden. To perform the lift correctly you must lock out your body completely. See this article if you have any doubts about including the dead lift in the combine.
The Bench Press
If you are new to this blog please see first post: http://speedstrengthcombine.blogspot.com/2013/04/the-competition-events.html
The first mandatory lift is the bench press. This tests upper body strength, particularly the chest and shoulders with the triceps playing an important role. Your score in this event is based on your one repetition maximum (1 RM). If you feel that you are unable to, or do not want to perform one maximal rep, you may use the 1 RM calculator on the web (click here). However, the calculator will only allow an input up to 7 repetitions.
The first mandatory lift is the bench press. This tests upper body strength, particularly the chest and shoulders with the triceps playing an important role. Your score in this event is based on your one repetition maximum (1 RM). If you feel that you are unable to, or do not want to perform one maximal rep, you may use the 1 RM calculator on the web (click here). However, the calculator will only allow an input up to 7 repetitions.
In order for you to count your repetitions, you must maintain do repetitions that touch your chest, you cannot bounce off your chest if repping, and you must lock out your arms after each repetition. Although, ideally you should not arch your back, this is not explicitly forbidden for this contest.
The standard is 213 lb. This is based upon the chart here. Look at a male weighing 198 lb who is in the intermediate classification. Your score is based on a pure percentage deviation from this weight. If you press 223 lbs, then your score would be (213-223)/213*100=4.69% earning you 4.69 pts.
For the strength categories, your weight does not add into the calculation. Therefore, lighter males do have a disadvantage when compared to heavier individuals. However, this can be made up in the speed events. See how they are calculated.
This is a mandatory lift.
Saturday, April 13, 2013
How to compete and Who competes?
If you are new to this blog see first post: http://speedstrengthcombine.blogspot.com/2013/04/the-competition-events.html
To compete post your lifts: I will keep a running tally of the top scores and this will evolve as time goes on and more scores come in.
Post in the comments: your 1 RM (or how many reps up to 7 at a particular weight) in the Bench, Dead Lift and either the Squat or the Military Press (done standing pressing the bar up from resting on your chest over your head see pic). Post your 40 yard dash time, 400 m time and either your broad jump distance (in inches) or our 5-10-5 shuttle time. Or use the web based calculator to submit scores or just what you might score. Here is the link:
https://docs.google.com/spreadsheets/d/18JdYNWfjXczInqM5LNx45P_WtzNX0ACtEdwkOop6kag/edit?usp=sharing
By posting scores from data submitted via this blog, any individual competitor can compete with anyone of any age or gender (there is an algorithm that accounts for female competitors) in the world who has posted their results. Of course, anyone can lie about their lifts and times in events, but such a thing would be pointless as their is no reward to those with the top scores. The objective is simply for competitors to have a goal to shoot for, see how they compare with competitors around the world who fall into their same social stratus and so on. As scores are posted, and a large number of scores are tallied, top competitors will be featured. Those in the top 5% of scores will be required to submit a link to a youtube video proving their scores. A video of each event will be required. Obviously, this will not be fool proof in weeding out those who might still feel the desire to misrepresent their lifts or times, it will make it less likely to be rampant. In addition, it will serve as a platform for those who do achieve phenomenal scores to be featured and gain some minor degree of notoriety for their achievements and hard work. More details on what information will be required to be posted in the top 5% will be forthcoming as the competition evolves. One objective is to avoid including professional or semi professional athletes in this competition. However, while I doubt professional athletes would be drawn to this type of competition, there is no foolproof method to exclude a professional athlete from competing.
To compete post your lifts: I will keep a running tally of the top scores and this will evolve as time goes on and more scores come in.
Post in the comments: your 1 RM (or how many reps up to 7 at a particular weight) in the Bench, Dead Lift and either the Squat or the Military Press (done standing pressing the bar up from resting on your chest over your head see pic). Post your 40 yard dash time, 400 m time and either your broad jump distance (in inches) or our 5-10-5 shuttle time. Or use the web based calculator to submit scores or just what you might score. Here is the link:
https://docs.google.com/spreadsheets/d/18JdYNWfjXczInqM5LNx45P_WtzNX0ACtEdwkOop6kag/edit?usp=sharing
By posting scores from data submitted via this blog, any individual competitor can compete with anyone of any age or gender (there is an algorithm that accounts for female competitors) in the world who has posted their results. Of course, anyone can lie about their lifts and times in events, but such a thing would be pointless as their is no reward to those with the top scores. The objective is simply for competitors to have a goal to shoot for, see how they compare with competitors around the world who fall into their same social stratus and so on. As scores are posted, and a large number of scores are tallied, top competitors will be featured. Those in the top 5% of scores will be required to submit a link to a youtube video proving their scores. A video of each event will be required. Obviously, this will not be fool proof in weeding out those who might still feel the desire to misrepresent their lifts or times, it will make it less likely to be rampant. In addition, it will serve as a platform for those who do achieve phenomenal scores to be featured and gain some minor degree of notoriety for their achievements and hard work. More details on what information will be required to be posted in the top 5% will be forthcoming as the competition evolves. One objective is to avoid including professional or semi professional athletes in this competition. However, while I doubt professional athletes would be drawn to this type of competition, there is no foolproof method to exclude a professional athlete from competing.
Speed Strength Combine Blog overview
The Speed Strength Combine, in this first iteration, was conceived as a motivating force for men and women who are older than 30 years old, working or going to school full time, but love fitness in their limited free time. This blog is dedicated to allowing a those who want to add the motivating force of competition to their workouts. The blog will create a space for those who want to compete to post their scores in the different events and compare with others around the world. The blog will explain what the Speed Strength combine is, how it is scored, how the events are to be performed, how to get a score, the rationale behind having this competition, and continued updates on how to improve in each category in terms of the technical aspects of performing the event as well as the proper training techniques that will allow a competitor to reach their highest potential.
The Speed Strength Combine levels the competitive playing field so all body types can compete in the same arena to see who is keeping in shape, who is making gains, and see who is the overall most athletic among us.
So please follow along and post your times and lifts to see how you compare and discover what fitness category you fall into!
The Speed Strength Combine levels the competitive playing field so all body types can compete in the same arena to see who is keeping in shape, who is making gains, and see who is the overall most athletic among us.
So please follow along and post your times and lifts to see how you compare and discover what fitness category you fall into!
Speed Strength Combine: The competition
Competition steels the mind, narrows the focus, and allows us to reach our true potential. Going to the gym everyday for the sole purpose of "staying fit" or "getting in shape" with no other firm goal, typically results in us getting into a rut. You tell yourself, that, "at least I'm here". And while this is true, how often do you look back over time and realize that you are just going through the motions, your progress has stalled, and you have reached plateaus that become less over time as you age, as the responsibilities of home and work press upon you and take precedence. Having a competition in our future, gives you a psychological advantage; puts you in a mental state of mind that can allow you to kick your workouts into another gear that you probably had forgotten you had. So compete in something; anything if you really want to be serious about your workouts.
The Speed Strength Combine is that: a competition. Your goal is to score more points than the next guy. To do that, you have to put forth the effort, have the mental toughness, and the durability of a competitive athlete.
The events include two required strength lifts (Bench and Dead Lift) and one optional lift (Squat or Standing military press). The Speed events include two required running events (40 yd dash and 400m run) and one optional event (either the broad jump or the 5-10-5 shuttle).
The strength events are scored against standards and is computed by a computer score sheet. The standard used is somewhat unimportant, since it is the same for all competitors. However, I have chosen to use published standards for weightlifting to put into context the score achieved. The source for the strength events can be found here. I recommend going over to the link to understand the standards and the classifications. This classification system is what is used in the competition to classify each competitor not only in each event, but overall. Using the grid, the standard for all of the strength competitions is the weight that can be lifted by a man weighing 180 lbs who is in the intermediate classification. As example, for the bench press, an male weighing 180 lbs who is intermediate in his training can lift 200 lbs as a 1 rep max.
The score achieved in a particular strength event is based on the percentage difference from the standard. Therefore, if the standard is 200 lbs, and a competitor lifts 200 lbs, they would score 0 points for this event. If the competitor benched 10% more than this weight (for a 1 rep max), then they would gain ten points in this event.
It should be noted that a competitors weight does not enter into the calculation of their score, however, when determining a classification, it does matter. The classifications include: Untrained, Novice, Intermediate, Advanced, and Elite.
The scores in each of three strength events are tallied. The same strategy is utilized in the Speed (conditioning) events. A standard is determined for each of the required and elective (optional) events, and the percent deviation from this standard determines the competitors score. In the running events (40 yard dash, 400m run, and shuttle run), there is a moving standard. The standard times are incrementally increased to compensate for age. In this way, a 45 year old can compete head to head with a 35 year old and have a score that is representative of their fitness level accounting for age. This allows a 35 year old to compete head to head with a 50 year old using the same scoring tool.
At the end of the competition, 6 events have been completed (2 required in both the strength and speed and 1 optional event in the strength and speed category). A total score is tallied using the above described method, and the competitor with the most points wins.
The competition then allows the strong man to compete against the swift man head to head. A very strong competitor who gains strength at the expense of flexibility and speed, may lose out to a weaker individual who can demonstrate superior speed.
The Speed Strength Combine is that: a competition. Your goal is to score more points than the next guy. To do that, you have to put forth the effort, have the mental toughness, and the durability of a competitive athlete.
The events include two required strength lifts (Bench and Dead Lift) and one optional lift (Squat or Standing military press). The Speed events include two required running events (40 yd dash and 400m run) and one optional event (either the broad jump or the 5-10-5 shuttle).
The strength events are scored against standards and is computed by a computer score sheet. The standard used is somewhat unimportant, since it is the same for all competitors. However, I have chosen to use published standards for weightlifting to put into context the score achieved. The source for the strength events can be found here. I recommend going over to the link to understand the standards and the classifications. This classification system is what is used in the competition to classify each competitor not only in each event, but overall. Using the grid, the standard for all of the strength competitions is the weight that can be lifted by a man weighing 180 lbs who is in the intermediate classification. As example, for the bench press, an male weighing 180 lbs who is intermediate in his training can lift 200 lbs as a 1 rep max.
The score achieved in a particular strength event is based on the percentage difference from the standard. Therefore, if the standard is 200 lbs, and a competitor lifts 200 lbs, they would score 0 points for this event. If the competitor benched 10% more than this weight (for a 1 rep max), then they would gain ten points in this event.
It should be noted that a competitors weight does not enter into the calculation of their score, however, when determining a classification, it does matter. The classifications include: Untrained, Novice, Intermediate, Advanced, and Elite.
The scores in each of three strength events are tallied. The same strategy is utilized in the Speed (conditioning) events. A standard is determined for each of the required and elective (optional) events, and the percent deviation from this standard determines the competitors score. In the running events (40 yard dash, 400m run, and shuttle run), there is a moving standard. The standard times are incrementally increased to compensate for age. In this way, a 45 year old can compete head to head with a 35 year old and have a score that is representative of their fitness level accounting for age. This allows a 35 year old to compete head to head with a 50 year old using the same scoring tool.
At the end of the competition, 6 events have been completed (2 required in both the strength and speed and 1 optional event in the strength and speed category). A total score is tallied using the above described method, and the competitor with the most points wins.
The competition then allows the strong man to compete against the swift man head to head. A very strong competitor who gains strength at the expense of flexibility and speed, may lose out to a weaker individual who can demonstrate superior speed.
Friday, April 12, 2013
The NFL combine: what are they looking for and why?
The NFL scouting combine (formally known as the National Invitational Camp [NIC]) was initiated in 1982 with 168 attendees. Today it is held annually in Indianapolis Indiana as it has since 1987 with the sole goal of gathering information about prospective NFL draftees.
Most commonly known for its physical assessment with events such as the 40 yard dash being highlighted, the NFL combine also includes evaluation of prospective NFL players' psychological and intellectual capacities via interviews and actual written tests. This evaluation is completed over 4 days. Over those four days, complete medical examination occurs in addition to the various testing. The physical portion occurs on days 3 and 4 and includes the Bench Press where 225 lbs is pressed until failure. The next day is the field testing and different stations are tested depending on position. These events include the vertical jump and broad jump to test lower body strength and explosiveness which are critical in every position in football. The running events include the 40 yard dash, the 3-cone drill and the shuttle run. These events test, quickness, agility, flexibility, balance and pure speed.
To be sure, some of the best athletes in the world perform at this event and thus, provide a lofty benchmark for us, the mere weekend athletes to measure ourselves against. Therefore, The Speed Strength Combine utilizes actual times from these events as a standard from which all scores are computed for those who want to compete.
Most commonly known for its physical assessment with events such as the 40 yard dash being highlighted, the NFL combine also includes evaluation of prospective NFL players' psychological and intellectual capacities via interviews and actual written tests. This evaluation is completed over 4 days. Over those four days, complete medical examination occurs in addition to the various testing. The physical portion occurs on days 3 and 4 and includes the Bench Press where 225 lbs is pressed until failure. The next day is the field testing and different stations are tested depending on position. These events include the vertical jump and broad jump to test lower body strength and explosiveness which are critical in every position in football. The running events include the 40 yard dash, the 3-cone drill and the shuttle run. These events test, quickness, agility, flexibility, balance and pure speed.
To be sure, some of the best athletes in the world perform at this event and thus, provide a lofty benchmark for us, the mere weekend athletes to measure ourselves against. Therefore, The Speed Strength Combine utilizes actual times from these events as a standard from which all scores are computed for those who want to compete.
Wednesday, April 10, 2013
The competition: Events
To assess one's overall fitness there are a number of factors to consider. Typically, the common recreational athlete considers how long they can do some activity (biking, running, swimming, etc.) The focus is typically on duration. However, this often misses the true mark of one's athleticism. Certainly, endurance is important. But, it is only one side of the fitness coin. The other, often neglected, side of the fitness coin is (at least by the recreational athlete) is pure strength and speed. In reality, most sports rely more on this facet of fitness than on endurance. Baseball, football, soccer, hockey, tennis, and many of the track and field events rely predominantly on explosiveness or raw power.
Therefore, the Speed and Strength Combine seeks to include events that measure these two aspects of fitness perfectly. The strength events include: Bench press, Squat, Dead Lift and standing military press. However, the competition requires only three lifts be performed (2 required and 1 optional). The required lifts are Bench Press and Dead Lift, and the optional lifts are the Squat and the Overhead Press. The strength events in this way are evaluating all major muscle groups: Deltoids, trapezoid, latissimus dorsi, quads, hamstrings, glutes, triceps, biceps, pecs, abdominal and lower back.
Power or speed is tested by the field events: As in the Strength event there are two required events (40 yd dash and 400m run) and one optional event (either the broad jump or the 5-10-5 shuttle).
While these events are specifically chosen to test speed and strength, they also test one's flexibility and joint health. A score is generated from each lift and this tally is then used to produce a raw score that can then be used to classify the competitor into one of 5 fitness categories: untrained, novice, intermediate, advanced, or elite.
I've been doing this combine with friends for the last two years every six months. It is great for motivation, but also camaraderie and friendly competition. We reconvene every six months to see who has trained and who hasn't. Where do you fit in?
Now why did I come up with this competition? Why go to the effort???...
Therefore, the Speed and Strength Combine seeks to include events that measure these two aspects of fitness perfectly. The strength events include: Bench press, Squat, Dead Lift and standing military press. However, the competition requires only three lifts be performed (2 required and 1 optional). The required lifts are Bench Press and Dead Lift, and the optional lifts are the Squat and the Overhead Press. The strength events in this way are evaluating all major muscle groups: Deltoids, trapezoid, latissimus dorsi, quads, hamstrings, glutes, triceps, biceps, pecs, abdominal and lower back.
Power or speed is tested by the field events: As in the Strength event there are two required events (40 yd dash and 400m run) and one optional event (either the broad jump or the 5-10-5 shuttle).
While these events are specifically chosen to test speed and strength, they also test one's flexibility and joint health. A score is generated from each lift and this tally is then used to produce a raw score that can then be used to classify the competitor into one of 5 fitness categories: untrained, novice, intermediate, advanced, or elite.
I've been doing this combine with friends for the last two years every six months. It is great for motivation, but also camaraderie and friendly competition. We reconvene every six months to see who has trained and who hasn't. Where do you fit in?
Now why did I come up with this competition? Why go to the effort???...
Subscribe to:
Posts (Atom)