Wednesday, May 21, 2008

In local news today...testing is a changing...along with the times!

1. No one...that means no body is to write on the record board other than myself. Any unauthorised record on the board will be wiped off immediately.
2. Records will only be set on 'testing days' no record performed or set outside of your 'testing day' will be mentioned in the gym...if I hear mention of any 'unofficial' record a suitable beating will be administered...and when I gas out...I will have someone take over the beating till I recover...at which time the beating will continue.
3. Strength tests will be as follows:
1RM Trap Bar Deadlift
1RM Bench Press
3RM Squat...below parallel.
3RM Pull Up...weighted...chin must be placed over the line of the bar...each pull up must be commenced from a dead hang.
Squat - body weight repetition...the ceiling for the squat will be 100kg's and the below 100kg's the weight to be lifted will be rounded up to the nearest 5kg.
Pull Up - body weight repetition...chin must be placed over the line of the bar...each pull up must be commenced from a dead hang.
Push Ups - total number completed in 60 seconds.
Inverted Rows - total number completed in 60 seconds.
4. The 'facility committee' will take suggestions and input regarding the composition of the field based conditioning tests for rugby in particular over the next week before formalising the format and make up of these tests.
5. A complete diary of all training sessions must be available for review with 24 hours notice...this diary will contain dates of sessions as well as their composition and shall include exercises, sets, reps and loads.
6. The 'facility committee' will meet over the next week to decide if all current records shall be wiped from the board.

This was decided by the 'facility committee' (Hugh and I) at our first meeting last night.

37 comments:

Zaf said...

Hey Will,

What is considered good numbers for the new test?
Specifically the new stuff.

Why did you drop the bench?

Why a trap bar DL (Other than you have one)?

Any reason you don't do a lower body max reps in 60 seconds test

How do you measure the progress of someone who really sucks?
e.g can't to 1 rep with bodyweight pullups or squats. If they test reps before and after they cycle what other feedback to you use?

Hope thats not too many questions.

Thanks

Zaf

Zaf said...
This comment has been removed by the author.
Will Heffernan said...

Hey Will,
What is considered good numbers for the new test?
There is a post here with standards.

Specifically the new stuff.
I'll tell you after this weekend.

Why did you drop the bench?
I didn't...your mind must be playing tricks on you?

Why a trap bar DL (Other than you have one)?
Takes the flexibility element out of it.

Any reason you don't do a lower body max reps in 60 seconds test
Like a squat rep test? It's there.

How do you measure the progress of someone who really sucks?
e.g can't to 1 rep with bodyweight pullups or squats. If they test reps before and after they cycle what other feedback to you use?
I will deal with this question in the form of a post.

Hope thats not too many questions.
Not at all...keep'em coming.

Thanks

Zaf

Will Heffernan said...

Oh I forgot to ask:

Why a 100kg ceiling for squats?
To discourage athletes from dropping weight for testing purposes

Zaf

Zaf said...

I meant the bodyweight bench for reps rather than the 1RM. (I was going to edit my post but your already replied)

The squat reps test in a max reps in one go, not total reps in 60 secs isn't it?

Just wondering why there wasn't a 60 sec test for lower body.

Any substitute movement for inverted rows?

How would you progress someone on bodyweight exercises if they were weak and you didn’t have bands?

What do you think about those assisted pull-up machines which reduce your bodyweight?

Love the blog - the only problem is a lot of the valueable info is in the comments so it is easy to miss stuff.

Damian Griffin said...

So what are the rowing tests ?? We are all rowing so where is the challenge if we don't include the rows ?

Guys need to realise where they are with that aswell. Believing a 2:00/500m is ok for sprints is just wrong

FANJ said...

I better be on that commitee now i hav 4 records on the board (more that the beloved Johnny)

Will Heffernan said...

I meant the bodyweight bench for reps rather than the 1RM. (I was going to edit my post but your already replied).
I have used this previously in testing...but I tend to use it more actually in training now. You'll will see this appearing in programs for athletes as they get closer and to their game specific strength cycles.

The squat reps test in a max reps in one go, not total reps in 60 secs isn't it?
Yes, this is the only test that I have a ceiling on...if you can do 15 reps at body weight...I'm happy with that. Have had athletes passing out under the bar before and many athletes doing serious muscular damage...I've had a 400m runner complete 62 reps and render himself unconscious...have had other athletes experiences what can only be decribed as not so delayed onset of muscular soreness with 50+ rep testing scores...getting a great score is one thing...not being able to walk for a week is another.

Just wondering why there wasn't a 60 sec test for lower body.
Curiousity is a good thing.

Any substitute movement for inverted rows?
Nope...just do them.

How would you progress someone on bodyweight exercises if they were weak and you didn’t have bands?
As I said...I will make this the subject of a post for you...I swear.

What do you think about those assisted pull-up machines which reduce your bodyweight?
Some are better than others...I don't have any problem with them on religous grounds.

Love the blog - the only problem is a lot of the valueable info is in the comments so it is easy to miss stuff.
It's in the comments section that all the magic happens.

Will Heffernan said...

So what are the rowing tests ?? We are all rowing so where is the challenge if we don't include the rows?
This will be addressed by the facility committee by weeks end...basically I haven't decided yet...but I'm leaning towards 150m, 500m and 2000m tests...you can set the records in all of them and we'll chase you down.

Will Heffernan said...

I better be on that commitee now i hav 4 records on the board (more that the beloved Johnny).
I am the committee. I am leaning towards wiping all the records and starting from scratch. So everyone is clear on the standards and testing procedures and all the records can be verified.

FANJ said...

NO dont do that!! I can be the fun side of the commitee bringin the magic to the group mixin it up on the explosive tests! dont wipe the board all them records are good and everyone knows the standards!

Will Heffernan said...

Fanj,
I'm sure a superior athlete like yourself will have no difficulty setting new marks.

HH said...

As a member of the newly established committee, I am in full support of wiping the board clean and starting anew. Downside could be people lose heart (unlikely) or get annoyed that their efforts were in vain (very likely). Positives include: Next person to test is defo going on the board! People (most) will look forward to testing as they get to have a crack at it. We get at least 3 more weeks before Johnny smashes a few of them!!

Zaf said...

What if the gym doesn't have a squat rack / smith machine?

Is there anything that can be done instead for inverted rows?

Will Heffernan said...

As a member of the newly established committee, I am in full support of wiping the board clean and starting anew.
That sounds like we have a quorum? The board will be wiped. There are guys testing this weekend...the best of which will be the first on the board laying down the markers.

Downside could be people lose heart (unlikely) or get annoyed that their efforts were in vain (very likely).
I can live with that.

Positives include: Next person to test is defo going on the board! People (most) will look forward to testing as they get to have a crack at it. We get at least 3 more weeks before Johnny smashes a few of them!!
I'm convinced. I will tidy up the rules and format for testing in conjunction with the 'facility committee' and then post them so there is absolute clarity from here on in as to what the tests are and how they are to be performed.

Will Heffernan said...

What if the gym doesn't have a squat rack / smith machine?
No rack? No smith machine even? Are you sure it's a gym you're training in?

Is there anything that can be done instead for inverted rows?
No. They MUST be done regardless.

HH said...

Is there anything that can be done instead for inverted rows?

Buy blast straps and seure them on something high or screw/nail them into the ceiling. I would suggest that you ensure it's gonna be able t bear the weight (I am in no way, shape or form taking responsibility for the ceiling composition material that you decide is sturdy enough to hold athletes).

An alternative is to buy a set of universal strength apparatus which'll do the same job. They're a bit more versatile maybe and are good for climbing pull ups. You need good height for them to be worthwhile.
http://www.elasticsteel.net/Universal
_Strength_Apparatus_p/usa.htm

Will Heffernan said...

I am considering getting a set of these http://www.ringtraining.com/ to fix to the ceiling in our new training room when we get it all decked out.
Get some boxes in there and I'll be able to have you guys ring push up, pull up, inverted row and dip to my hearts content.

FANJ said...

Ok ill except wiping the board so thats the final say from the last member of the commitee! i am doing testing tomorro night then and again next wed so ill starve tomorro get records for under a 100kg and then eat loads over the weekend and be over 100kg next wed!!

committee member

FANJ

Will Heffernan said...

Fanj,
Actually you will be testing in 4 weeks when you finish your current training cycle...and that will be the end of that chapter...train hard...get a good month under your belt and I'll be only to happy to see you set all the records for the other lads to chase.

HH said...

Sold on the rings.

The issues of height and where to secure them remain however..

Will Heffernan said...

Screw in a permanent fixing in the ceiling and have a carabina attached so they can be attached and removed as needs be...height is an issue but that can be worked around...I've seen it work perfectly fine in identical conditions as we'll have.

FANJ said...

Why 4 weeks my records shud count they are good and you cant just have a blank board for a while or who ever tests this weekend their records all over it!! like barry is testin next week when he starts back so that mean he may have some records!! that will just make you look bad! i was also thinking of a 3rd group of 90kg less cause a good few lads at that weight!

Committee member

FANJ

FANJ said...

Also like the rings idea!

Will Heffernan said...

Why 4 weeks my records shud count they are good and you cant just have a blank board for a while or who ever tests this weekend their records all over it!! like barry is testin next week when he starts back so that mean he may have some records!! that will just make you look bad!
I can live with it.

i was also thinking of a 3rd group of 90kg less cause a good few lads at that weight!
No.

Also like the rings idea!
When have I ever had a bad idea? I mean seriously.

FANJ said...

Your last bad idea setting up this blog as it is taking over my life as i said b4 its the new bebo! i wont be up tonite hav a golf compition and then the soccer is on and i will be up tomorro for my session and we can make the videos then and discuss more committee stuff!!

Will Heffernan said...

Fanj,
As you can well imagine...I'm sad you won't be in tonight but already a little excited that you'll be in tomorrow.

Zaf said...

Just to clear things up my gym has a squat rack / smith machine.

I was talking about substitutions if you are not training in an ideal work environment.

Specifically we have a “gym” at work which consists of some dumbbells an adjustable bench and a few machines.

I help few work mates out with their training but I am not doing this for a living so I am not going to buy stuff for them to use or supervise all their workouts.

They are not going to change gym; they are only using it because a perk of the job is free gym membership.

I am just try to see if I can help them get the best out of what they got rather than waste their time on the usual curls and triceps kickback stuff.

Anyway if it can’t be done it’s no big deal.

CBD- B said...

Ive done inverted rows by using a broomstick over the backs of 2 chairs with a 3rd chair for my feet (use your imagination a bit to see how i had it setup) as long as you grip close to where the broomstick is anchored on teh chair it will easily take most peoples weight

Michael Sullivan said...

I am so looking forward to everyone besting Fanj's records.

Barry said...

Fanj is such an unlikable person

FANJ said...

Micheal i welcome your challenge but as Will is reading this now he knows i am probably his best athlete and konws i will be filling that records board!

Barry
Sorry who are you? I couldnt hear you introduce yourslef Will was prob in back round laughing his head off at your pathetic gym scores!!

Barry said...

Sorry, Fanj, who are you. come back to me when you win something in rugby instead of shiting on about the gym.

Michael Sullivan said...

Fanj,

You are going to be so embarrassed when you get beaten by someone much smaller and much older than you.

Actually, I am not sure how much more embarrassed you could get. I have seen your previous pathetic attempts at training before and I have seen photos of your girlish physique.

Will Heffernan said...

Fanj,
I will let you do you 'in cycle' or 'mid cycle' testing in 2 weeks then you can do your full end of cycle testing in 5 weeks and by then you should own that records board.

Johnny(JM) said...

Ha Fanj own the record board not likely with me around maybe if i became ill and unable to train.My name should be up there in permanent markeru

Anonymous said...

I totally agree with JohnnyM on this. Though best of luck Fanj as Im sure you need it