STRENGTH TESTING: 28th Sep to the 4th of Oct
CONDITIONING TESTING: 5th - 11th  Oct

12 Week S+C Challenge

STRENGTH:

Strength testing will be focusing on the main compound lifts - Back Squat, Dead Lift, Bench Press, Bench Pull and Over Head Press.

Experienced members will work towards 1-3 rep max, and for any new or less experienced members, they will work toward 5 - 8 RM with any loss in technique we will cease testing.

We will then input this data to estimate your 1RM for each lift.

We have specific testing protocols for members to work through so they are consistent each testing block.

Members will get a score relative to their body weight. This means the lighter stronger guy or girl can match up with the heavier stronger members relatively speaking. This score will also be used to determine what strength level you will work on in programming (GREEN / BLUE / BLACK). 

CONDITIONING:

Aimed at measuring your aerobic and anaerobic capacity, through the following test:

Aerobic Capacity
2.2km run 
Beep test
3km row / ski

Anaerobic Capacity
TABATA row
500 metre row or ski
60 sec assault

We encourage members to get at least one of each so you can gauge progress in each capacity.

At regular intervals throughout the year we undertake strength and fitness testing. 

This allows our members to take a measure of their current levels and gives direction and a quantifiable measure for goal setting. 

It also allows for members working on specific strength programs to set their % targets for lifts during out strength sets.

This testing is optional and open to all members of The Cube Gym.

We encourage all of you to give it a go. It is a lot of fun and an opportunity to challenge yourself and even get a little competitive with other members of the community! 
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We will have extra coaches on hand during this period to ensure that correct technique is adhered to and provide feedback throughout movements. 
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