Well, at the onset of testing week, I am sure there are several questions, in reference to testing week specifically, brewing in each of your minds. I love your curiosity! So, I beat you to the punch. I am here to answer them.
Coach Angelo always says there are three questions to answer with everything that we do:
- Where am I going?
- How do I get there?
- How do I know that I’ve arrived?
Where am I going?
In other words, what is testing week and why do we test? Good question.
Each testing cycle, we test the strength of the gym with the following movements: push, pull squat, deadlift, clean and snatch. We also test your aerobic capacity. There’s the Ten-Minute Bike Test, Three-Minute Bike Test (aka FY 300), 500m Ski Time Trial..just to name a few.
We test at the end of each training cycle (every 10-12 weeks) in order to measure the overall improvement of the gym. In fact, the training cycle that follows is based off what YOU, our members, needs! We customize our workouts to make YOU fitter!
And yes, I know what you’re thinking… we do not always repeat the same exercises in class …so how will I get better at them!? This leads me to question #2.
How do I get there?
You’ll be able to maximize your time in the gym if the following factors are a regular part of your day:
- Show up! Come to class on a consistent, regular basis.
- Get some sleep. You need 7-9 hours each night to recover properly and be able to train safely and effectively.
- Eat whole foods – think meat and vegetables, nuts and seeds, some fruit and a little starch.
- Leave the stress at home or where you found it for that matter 😉
During a testing week, these above lifestyle factors become even more important so that you’re properly rested between workouts. It’s important that you aim to show up every day this week to get the most testing, and receive the fruit of your hard labor over these past few months! If you’re just starting with EDX, it’s also very important that you aim to come to the gym 5-6 times this week so that you’ll be able to experience what testing week is all about, and to get a realistic idea of where you’re starting point is at.
How do I know that I’ve arrived?
The questions I often get during testing week are: “what is a good goal for me?” or “what should I be aiming for?”
An attainable milestone for any who squats regularly is to be able to back squat your bodyweight, then aim for squatting your body weight for reps and progress your strength from there.
Let’s talk pressing and pulling next..
A body weight strict press is a reachable goal. Push press should be about 30% above that and Push Jerk about 30% above that.
Ladies – Five strict pull ups is your goal over time.
Guys – Make that 10!
(If you’re still working on getting that first pull up, then check out our 8-Weeks To A Perfect Pull up Program at the EDX Front Desk.)
Alright, hopefully that gives you a taste of what is in store for next week. Now, I am going to stop “shoulding” all over the place, so we can get to work! Onward to testing week.
Questions? Just ask.