Tests are useful to provide objective feedback on your strength level. By performing an exercise in the exact same conditions before and after a training program, you can track how much you have improved. Your score will also indicate your current training level (beginner, intermediate, advanced) and provide you with guidance on which programs to follow later on. We’ll be testing both your pulling and pushing strength before and after this program.
Remember when testing, we want to keep the conditions the same. Perform the tests in the same order, and at the start of the workout before fatigue has set in.
Dips test
It’s important to be strict when testing. A rep should only be counted when your shoulder is in line, or below your elbow. Keep the score honest and don’t count partial reps.
Female
| Beginner | Intermediate | Advanced |
| < 1 | 2 – 8 | 9+ |
Male
| Beginner | Intermediate | Advanced |
| < 10 | 11 – 25 | 26 + |
REST FOR 5MINS, THEN PERFORM THE TUCK HOLD TEST
Tuck hold test
The tuck-hold test is a straight-armed pulling exercise that measures your back strength. If you are interested in performing levers, this is the type of pulling strength you’ll need to develop. Try and make sure your arms straight and stop the count as soon as your hips drop below parallel.
Female
| Beginner | Intermediate | Advanced |
| < 5 sec | 6 – 15 sec | 16+ sec |
Male
| Beginner | Intermediate | Advanced |
| < 15 sec | 16 – 30 sec | 31+ sec |
Rest for five minutes after you have completed the test and you are ready to begin workout one. Don’t worry about your scores – we just wanted to objectively identify your starting point so you can see exactly how much you improved at the end of the program.
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