Ramtrick Swayzbo
Total Posts: 146
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06-05-16 06:20 PM - Post#837413
Hi Dan, Struggling to see it. Where can I find the assessment article with the 30 sec goblet squat hold then squat, 30 hang then pull up, 50 swings etc.?
Thanks
Pat
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Steve Rogers
Total Posts: 6158
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Ramtrick Swayzbo
Total Posts: 146
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Conor78
Total Posts: 254
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06-06-16 01:26 PM - Post#837430
Always really look forward to these but this one is GOLD. Tried the pulls up today with the pause... Very enlightening
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Dan John
Total Posts: 12292
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06-06-16 02:01 PM - Post#837431
"So few?"
Those are tougher than one thinks.
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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Steve Rogers
Total Posts: 6158
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06-07-16 08:15 AM - Post#837461
I've been following your work long enough to know that these things tend to be tougher than one might think. I tried these assessments this morning and have a questions. Is the 5 Minute Getup 5 minutes per side or total for both sides?
| "Coyote is always waiting, and Coyote is always hungry." |
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Dan John
Total Posts: 12292
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06-07-16 08:40 AM - Post#837464
Chris said one side, Five MInutes!! That is tough. But, so would two and half per side, right?
Some good assessments: share your results?
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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Steve Rogers
Total Posts: 6158
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06-07-16 09:08 AM - Post#837471
Here are my results:
1. 30 second Hang + Pullup
- Completed one, grip was done after 2nd hang
2. Goblet Squat with 30 second Pause at bottom
- Completed 3
3. Proper Pushup (rest chest on floor and extend arms out in T at the bottom of each rep)
- 10
4. 5 Minute Getup
- Couldn't see a clock during much of this so it was hard to pace myself. Ended up doing left + right in 6:10.
5. 50 Swings with RKC Snatch weight Kettlebell
- This is 20kg for me and I easily maintained my grip to the end.
I skipped the extra credit as hanging out in the keeling portion of the getup told me what I need to know about my hip flexors. A full 5 minutes for each side must be a real joy.
| "Coyote is always waiting, and Coyote is always hungry." |
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DanMartin
Total Posts: 20705
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06-07-16 09:18 AM - Post#837472
I spent 30 minutes reading that article.
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gummiadler
Total Posts: 327
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Wow, what a great way to assess your strengths and weaknesses. The last couple of months I did a lot of straight arm hangs throughout the day and tried to spend at least 10min in the squat position. That helped a lot.
1. The 30 Second Hang Pull Up
-3 reps with a bit of body english on the last rep
2. The Six Minute Squat
-managed 6 minutes with the 24kg KB; but barely, my arms and upper body are weak 
3. The Proper Push Up Test
-28 reps, triceps was the weak link
4. The Five-Minute Get-Up
-3 minutes per side with the 24kg KB, my left hip is a lot tighter than my right one
4.5 The Two Minute RKC Hip Flexor Stretch
-done, left side tighter than the right side
5.Fifty Swings
- managed all 50 reps with the 24kg KB; about 40 reps before my grip started to go and my form became a bit sloppy; but my technique isn't that great anyway 
Edited by gummiadler on 06-07-16 01:09 PM. Reason for edit: No reason given.
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Dan John
Total Posts: 12292
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06-07-16 02:06 PM - Post#837493
Excellent numbers here. Look to just do "better" on the Swings next time...
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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iPood
Total Posts: 2360
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06-07-16 02:15 PM - Post#837495
Would it be worth it using this as a template for a while (let's say six weeks) instead of an assesment tool?
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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Brandell69
Total Posts: 194
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06-07-16 03:27 PM - Post#837502
"So few?"
Those are tougher than one thinks.
Those would be the people that do not believe you can get strong from Goblet squats and Pistols as well coach.
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Ricky01
Total Posts: 709
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06-07-16 04:32 PM - Post#837506
Boxes all being ticked....
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gummiadler
Total Posts: 327
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06-08-16 08:37 AM - Post#837539
Excellent numbers here. Look to just do "better" on the Swings next time...
How often should/could you repeat that test? Every 4 weeks? More/less frequent?
And regarding the 50 swing test: these should be nice and crisp hardstyle swings? I have never been coached and my technique is "close enough" at best 
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Dan John
Total Posts: 12292
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06-08-16 08:54 AM - Post#837540
Assess always. So, "check in" every day with something. In the gym, I use the Windmill Stick, Bird Dog and Stoney Stretch to get a sense of things. (T-Spine, Rotary Stability and Hip Flexors are the first line)
Formal Assessments could be done every two to six weeks. Just pick one:
Any of the stuff from this article
Standing Long Jump
Farmer Walk Test
"Formal" 1-2-3-4 Assessment
If you can find Maffetone's Three Mile test (MAF test?), that is pretty interesting.
FMS or other Physical Therapist Test Battery
Every six months:
Dental Check Up
Every year:
Eye Doctor
Medical Exam
Every December 31st:
Best/Worst List from past year
In the USA, use "Tax Day" to assess finances and overall direction, too.
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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BrianBinVA
Total Posts: 5140
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Finally got around to a few of these today.
Did all of them fasted (13-18 hours) and without a warmup. Like to see what I can do without special prep/setup. Maybe an hour or two between tests (did them on breaks while working at home).
Hang/pullup -- 3, although I probably could have hit 4 if I really gritted my teeth.
Pushup -- 28
Goblet squat/hold -- 5 minutes/10 squats
Biceps already sore/tight. Will update other feelings in my log tomorrow.
Overall, I like these a lot, in large part because they are so different from most other assessments. Thanks as always, Dan.
Edited by BrianBinVA on 06-23-16 05:16 PM. Reason for edit: No reason given.
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Jason J
Total Posts: 33
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06-24-16 10:55 AM - Post#838148
I see in the picture the lady is resting her arms on her thighs, is that OK for this challenge or should the arms not rest on the thighs at the bottom of the squat? I noticed it was much harder to not rest the arms at the bottom of the squat.
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Seward
Total Posts: 195
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07-06-16 12:54 PM - Post#838554
hang/pullup: 2. grip was limiting factor
pushup: 17
24kg squat/hold: 3 min / 6 squats. Need to work on how I'm holding the bell, a sore wrist was what got me to quit
24kg swings: 36. again, grip was the limit.
Looks like my grip strength could use some work.
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