So in two weeks is my biannual prt.
For months now I've been thinking of what revisions to make to get rid of redundancies and what tests would best determine my physical readiness state.
I've also giving each test a grading scale of more than just pass or fail.
I'm rating each performance at a scale of 1-10. 1 being terrible, 5 being the almost unattainable standard I've set for myself and 10 being what an Olympian can do. Scoring myself on my last test, most of my scores are 3's.
So I've switched the categories to
1. Flexibility
2. Muscle Strength
3. Muscle Endurance
4. Aerobic Cardio
5. Anaerobic Cardio (basically replacing agility)
Flexibility tests include: Back reach/stretch, sit n reach, front splits, and side splits.
Measurement is in inches. Every inch I don't reach my target is -1. Meaning if I fail the sit n reach and my fingers are 2 inches from touching my toes, i'd be -2 inches.
The grading scale is measured in inches as well.
6 means I've passed my target flexibility by 1 inch (+1 inch)
5 means I've hit my target flexibility
4 means I'm 1 inch off (-1 inch)
3 means I"m off by 2 inches (-2 inches)
2 means I'm off by 3 inches
1 means I totally suck and have failed miserably.
Muscle Strength test includes a test of upper, core and lower body.
Upper: 1/2 body weight curl or clean n press.
Core: Bench press my weight or 1 pull up.
lower: squat or deadlift 2x body weight.
The problem with the core test is it's pretty much upper body too. Anyone have a good strength test for the core? maybe dead lift should be core and squat will be lower body. well as you can see the specific tests need more thought but I have the grading system down at least.
6 is 10% more
5 is target weight
4 is 10% less
3 is 20% less
2 is 30% less
1 is I fail at life
Muscle Endurance is the same 3, Pushups, situps and squats. goal for each is 100.
5 - 100
4 - 80
3 - 60
2 - 40
1 - God I suck.
Anaerobic test is basically replacing the agility test and dropping one of the tests therein and replacing another.
The tests now are a 100m sprint and the T test.
I'm still trying to come up with a grading scale for these. I don't have any basis to determine what a good score is.
Aerobic Cardiovascular test is simplified to just the mile run.
5 - 9min run (I know right, god that's a lot of time to give myself)
4 - 9.5min run
3 - 10min run
2 - 10.5 min run
1 - fetal position, weeping
Last test I was seriously debating if I should break this test into 2 days. After performing this revised test I suspect I'll finally make that decision.
