FITNESS TEST GUIDE
FITNESS TESTING MANUAL TESTING OVERVIEW WHY TEST? Before you enter the Training Arena (Ludus) to start your journey to fat loss and to become the ultimate Spartan you must determine your present level of fitness. The Spartacus Fit Test is used to gauge your progress as you go through the 10 weeks of the SPARTAN TRAINING SYSTEM Program. You will take the test 3 times during this program. Each time you take it, you will see an improvement. You will be amazed at how much you will improve. Testing will help you follow your progress to ensure you stay on track to reaching your overall goal of becoming Spartacus. OVERVIEW OF SPARTACUS FIT TEST The Spartacus Fit Test is made up of 5 exercises to test your overall strength. The exercises are to be done at 100% and should be done to failure. You don t need any equipment as the exercises are all using your bodyweight. When you first attempt each exercise you may not be able to perform it as you thought you would, but that is okay. This is a benchmark and should be used as a target that you will want to improve on each time you do the Spartacus Fit Test. WHEN DO I TAKE THE FIT TEST? You will take the Fit Test three times during this program. Once at the beginning, then again in the middle (Week 4) and finally at the end, after you have completed all 9 weeks of the Spartacus Program. HOW DOES THE FIT TEST WORK? You will perform each exercise in the test as per the instructions provided. Do as many reps as you can or hold the movement until failure and then record your score. Remember do not get discouraged. This s is just the beginning. I promise as you progress through the workouts you will get stronger and your conditioning will get better. If you need help with how to do the testing exercise, please watch the video or take a look at the picture provided in this manual. WHAT DO YOU NEED? You will need you Gymboss Timer or a stopwatch so that you can time how long you hold the position for some of the Fit Test exercises. 1
FITNESS TEST EXERCISES Perform each exercise below as instructed to failure. Remember to warm up first and stretch after you are finished. You can also find each move on the Spartacus Website in the Testing section. 1 Banana Hold Abs STRENGTH There are numerous fitness tests for measuring the function of the abdominal muscles. This is a very important area for testing, as abdominal strength or abdominal muscle endurance is an indicator of core strength and therefore core stability and support of the lower back. The Banana Hold will test abdominal strength and abdominal endurance. To start the core banana exercise, lie on the floor, preferably on a mat, with arms and legs extended out. Keep your head between your extended arms and slowly lift your arms and legs off the floor several inches. Hold this banana position for as long as you can. Keep your head in line with your neck and back. Use the chart below to find out how you rate. 2 Push Ups Upper Body The push-up exercise measures upper body strength and endurance. Start by using the traditional standard military style pushup position with only the hands and the toes touching the floor. Assume the classic push up position, with your weight on your hands and balls of the feet. Space your hands just wider than shoulder width apart. Bend your elbows to lower yourself to the floor, keeping your back straight. When your chest is just off the ground, push yourself back up to the starting position. Do as many pushups as possible until exhaustion. Count the total number of pushups performed. Use the chart below to find out how you rate. 2
3 Burpees COORDINATION - Agility Cardio and STAMINA The objective of the Burpees is to test your agility, cardio, balance and stamina. The burpee is a full body, strength training exercise. With each repetition, you ll work your chest, arms, front deltoids, thighs, hamstrings, and abs. Burpees are an effective exercise for developing the conditioning and endurance, not only will you wear out every muscle but you will also target your heart and lungs as well. Stand with your feet together squatting down. Kick your feet backwards until you are in the push up position maintaining a straight back. Without pausing, jump your feet back forward between your hands and jump up as high as you can. Return to the start position. Make sure you explode up into the air. Count the number of reps that you perform. Use the chart below to find out how you rate. 4 Plank Lower Back, Abs and Upper Body The plank exercise is simple and yet challenging and it works all areas of your core. This exercise and its variations will strengthen your abs, back and hips - giving you great core stability and strength. Get on all fours (on your hands and knees). Place your forearms flat on the mat (clasp hands together to create an upside down V-shape). Your elbows should be directly below your shoulders. Now straighten your knees and get onto your toes. Only your toes and forearms should be touching the floor. Aim for a straight line between your neck and ankles. Hold this position for as long as possible. Use the chart below to find out how you rate. 3
5 Prisoner Squats Lower Body, Leg STRENGTH and Core STRENGTH The Prisoner Squat will test your lower body, leg and core strength. The quadriceps muscles are some of the biggest, most powerful muscles in the body, and it s important for you to keep them in good shape. Stand upright with feet squarely pointed forward, feet flat on ground, and finger tips placed lightly on head. Lower into squat as you keep weight evenly distributed across feet. Make sure that your hips are back and down and keep heels down. Do not compensate by allowing your toes to rotate out as you go down! Keep hands lightly on head and pull elbows and chest back to remind you to not collapse forward. Stand up without locking knees then repeat. Perform as many reps as possible. Use the chart below to find out how you rate. 4
TEST RESULTS Use the Test Results tracking sheet to record your results. Throughout the Spartan Training System, you will take the Fit Test 3 times and track your progress over the 8 week program. You can see the amazing results as you progress. Write your score in the correct column of each exercise. EXERCISE PRE TRAINING END OF WEEK 4 End Of Program 1 Banana Hold Abs strength Beginner - 15 sec Intermediate - 30 sec Advanced - more than 30 sec 2 Push ups Upper Body Beginner - 15 in a row Intermediate - 15-30 in a row Advanced - more than 30 3 Burpees Coordination, agility, cardio, and stamina Beginner - 10 in a row Intermediate - 10-20 in a row Advanced - more than 20 4 Plank Lower back, abs, upper body Beginner - hold for 30 sec Intermediate - hold for 30sec to 1 min Advanced - hold for more than 1 min 5 Prisoner Squats Leg strength & muscle endurance Beginner - 15 reps in a row Intermediate - 15-20 reps in a row Advanced - more than 25 in a row 5