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Tailored Fitness Assessments for Varied Goals and Demographics

Updated: Aug 10, 2023

Within the realm of fitness testing, a plethora of options exists, each designed to gauge readiness for specific objectives within distinct population groups. For our athletes, we employ a testing regimen endorsed by the French federation relevant to their sport. This approach ensures their alignment with the demands of their sport, age group, and skill level. Ultimately, an athlete's performance, ranking, and final standing serve as the ultimate fitness benchmarks, reflecting their capabilities. Talk to your coach if your underperformance is a lack of fitness or technical skills issue and address the deficit accordingly.


For the adult and recreational demographic, the landscape is somewhat more intricate. Traditional fitness tests often prioritize absolute strength evaluations that may lack applicability to health, work capacity, or athleticism outside the realm of powerlifting. Recognizing the disproportionate risk-to-reward ratio associated with 1RM tests, we abstain from their usage with our clients. Given the context of our nation and region, where diverse physical activities are feasible due to favorable climate and terrain, we've developed an inclusive testing battery. This array of tests is seamlessly incorporable into your training routine, enabling self-assessment.


These are the following tests we use to assess our clients:

  1. 3 - 6 RM Squat / Leg press (Relative strength)

  2. Pull up / Chin up for maximum reps (Relative strength)

  3. Triple broad jumps / hops for distance (Power, landing mechanics and lower body health)

  4. 300 yard shuttle test / 50 and 400 meter sprint (Anaerobic capacity)

  5. 30-15 Intermittent fitness test / 6 mins TT/ 1 Mile run

The rationale behind our approach lies in the necessity of high relative strength, encompassing both upper and lower body components, to generate the power requisite for dynamic physical activities. High aerobic capacity develops resistance to fatigue and quick recovery following high-intensity, anaerobic, or lactic efforts—predominant in handling real-life stressful situation and virtually all sports barring endurance events. By measuring and enhancing our capacity in these domains, we position ourselves optimally for developing technical skills, execute specific tasks while minimizing the risk of fatigue-induced neuromuscular injuries and mental burnout. While absolute injury prevention remains elusive, meticulous preparation provides the best chance for success.


The intricacies of organizing and executing these assessments with due safety, validity, and reliability extend beyond the scope of this post. We strongly advise collaborating with a certified coach to expertly implement these tests. To prepare adequately for these evaluations, our approach entails a dedicated training period spanning 6-8 weeks. This foundational training ensures our athletes and clients possess the requisite fitness level to undertake the rigorous exertion demanded by these assessments.


If you find yourself unable to complete any of these tests or seek to enhance your fitness in any specific area, we invite you to reach out and discuss how we can assist you in achieving your goals.



Our online training programs are meticulously designed to encompass all aspects of fitness. Therefore, if you are seeking a comprehensive self-guided program without coaching, the following options could be well-suited for your needs.


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