Hawks Fitness Testing
Q.
How will you know if your wrestlers are in shape?
A.
I will know my wrestlers are in shape when they win in overtime.
#FitnessTesting #Red #MaxEffort #GetExcited
READ: "You Can’t Claim To Be Fit Unless You Can Pass These 7 Tests"
How will you know if your wrestlers are in shape?
A.
I will know my wrestlers are in shape when they win in overtime.
#FitnessTesting #Red #MaxEffort #GetExcited
READ: "You Can’t Claim To Be Fit Unless You Can Pass These 7 Tests"
HFT
3m fitness tests
1:1 ratio
W1 performs W2 counts
1:1 ratio
W1 performs W2 counts
- Push ups
- Sit ups
- Burpees
- Squats
500m row
During a hard 500m row, everyone hits a certain point where they are unable to continue at the same pace.
During a hard 500m row, you feel you have to slow down because the lactate is being produced faster than the circulatory system can remove it and take it to the liver. This program works by training your body to be better at removing lactate, therefore increasing your lactate threshold allowing a higher or longer duration of power output.
>1:45 Need Improvement
<1:35 Good
<1:30 Very Good
During a hard 500m row, you feel you have to slow down because the lactate is being produced faster than the circulatory system can remove it and take it to the liver. This program works by training your body to be better at removing lactate, therefore increasing your lactate threshold allowing a higher or longer duration of power output.
>1:45 Need Improvement
<1:35 Good
<1:30 Very Good
2000m row
2000m (1.25 miles)
During a hard 2000m row, you will need to pace yourself & increase speed as you near the end. This is equal to a 1.25 mile run. Every wrestler will need to focus on imagining a 7 minute wrestling match inside his head during a 2000m row.
During a hard 2000m row, you will need to pace yourself & increase speed as you near the end. This is equal to a 1.25 mile run. Every wrestler will need to focus on imagining a 7 minute wrestling match inside his head during a 2000m row.
Pull Ups
Wrestlers must complete 30 pull ups everyday. Rest when needed.
Ultimately everyone's goal need to be 30 consecutive pull ups. It takes time to develop this type of strength & endurance
Ultimately everyone's goal need to be 30 consecutive pull ups. It takes time to develop this type of strength & endurance
Burpees w/Dumbells
35 repetitions for time (or, 3 minute maximum time limit)
10 lbs- lower weights
20 lbs- middle weights
40 lbs- upper weights
20 lbs- middle weights
40 lbs- upper weights
Treadmill
Astrand Treadmill Test Stages
- 5 mph/ 3m / 0
- 5 mph/ 2m / 2.5
- 5 mph/ 2m / 5.0
- 5mph/ 2m / 7.5
- 5 mph/ 2m / 10.0
- 5 mph/ 2m / 12.5
- 5 mph/ 2m / 15.0
- 5 mph/ 2m / 17.5
This is a running test performed on a treadmill. The treadmill speed is set to 5 mph. The wrestler runs at this speed for 3 minutes at 0% grade. The gradient is then increased to 2.5% while maintaining the same speed. After every two minutes thereafter, the gradient is increased by 2.5%, until the wrester reaches exhaustion. When the wrestler is unable to continue, the timer stops the stopwatch and records the time.
