The new functional strength test

Personal Training in Columbia - K.O.R.E. Wellness

I’m excited to introduce a new level to our member development at KORE Wellness!  While the functional movement screen is a wonderful tool and helps us make sure that you stay safe and avoid risk of injury, it doesn’t take our members beyond moving well into improving functional performance.  We want to create a roadmap to help our member improve every aspect of health. Our areas of focus will center around functional movement, functional strength, and soon we’ll introduce a functional wellness category too!   

The functional strength test is a way for you to test your current strength. For this test, we weren’t interested in any amount of weight you could lift but your ability to move your body with the amount of strength needed to live without limits.  In our opinion, if you can achieve a level 6 on the functional strength test, you find that you can do anything you want in life.

The functional strength test is based off of Al Kavedo’s century test, a strength and conditioning challenge that consists of 100 consecutive bodyweight repetitions performed in 4 exercises done back to back.  We’ve taken it and created levels that will allow us to measure your current level of functional strength.

THE  FUNCTIONAL STRENGTH TEST

Men:

40 Squats to ball

30 Push-ups to block

20 Knees to elbows

10 Pull-ups

Women:

40 Squats to ball

30 Knee Push-ups to block

20 Knees to elbows

10 Aussie Pull ups

RULES OF TESTING:


  • The exercises must be performed in the order listed.

  • Squats must be performed with a minimum depth of top of the thighs parallel to the floor and a full lock out at the top of each rep. Arms may be raised in front, crossed, or placed on top of the head. Heels must stay flat the entire time.

  • Push-up depth must reach a minimum of 90 degrees of flexion as measured along the outside of the elbow and a full lockout must be achieved at the top of every rep. A straight body position must be maintained throughout the entire range of motion. No sticking your butt into the air or leaving your hips down on the ground.

  • Hanging knee raises must be performed with the knees being raised above waist level and a full extension of the legs at the bottom of every rep. Swinging shall be kept to a minimum. Arms must remain straight the entire set.

  • Pull-ups may be performed with an overhand or underhand grip. The chin must clear the bar at the top of each rep and a full extension must be reached at the bottom. Kipping will not be allowed. (Australian pull-ups are to be performed with the bar at waist height and a straight body position must be maintained throughout.)

  • Rest may be taken in between exercises, but each exercise must be completed unbroken in a single set. You may pause briefly between reps as long as the position is held (i.e. top of push-up position, bottom of pull-up, etc.)

  • The entire test will be timed with a goal of completing the 100 reps in under 5 minutes. The reps may be performed as quickly as you like as long as all the above rules are adhered to.

THE LEVELS:

Level 1: Complete in under 5 minutes with every exercise modified or broken.

Level 2: Complete in under 5 minutes with no more than three exercises modified or broken.

Level 3: Complete in under 5 minutes with  no more than two exercises modified or broken.

Level 4: Complete in under 5 minutes with  no more than one exercise modified or broken.

Level 5: Complete in under 5 minutes with every exercise unmodified and unbroken.

Level 6:  Men: Complete wearing a 15lb weight vest in under 5 minutes with every exercise unmodified and unbroken.   Women: Complete men’s version in under 5 minutes with every exercise unmodified and unbroken.

THE CHALLENGE:   Improve your functional level by 1 this month:

Step 1:  Complete the Functional Strength Test - Have your trainer help you complete the test.

Step 2: Determine your functional strength level - Use the guide above.

Step 3: Pick a weak link to fix - Decide which exercise you want to spend the month improving.

Step 4: Develop a plan to improve - Work with your trainer to craft a strategy to improve your weak link.

Step 5: Implement the plan - Spend the month working on improving your weak link.

Step 6: Retest - At the end of the month repeat the functional strength test to see how you’ve improved.




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