Team Impact Physical Testing Protocol (2006-09-03)

(To view a printable version click here)

Target:
 Athletes with a minimum of 1-year strength training.

*Adolescent athletes who are still in their growth and development stage should initially develop their strength with free-body exercises such as push-up, sit-up, chin-up, dips etc.  A weight-training program (one that initially focuses on 15 R.M. for 1 set) should only be performed once the young athlete has demonstrated proficient strength in the free-body exercises.  This young age group is discouraged from exercising in the 6 RM range.

Objectives:

• Determine the status of abilities
• To develop, improve and perfect the essential physical components (strength, agility, stamina) needed to produce an elite wrestler
• Measure improvement
• Prevent future injuries
• Improve confidence
• Act as a motivation for training
• Establish standards for future tests
• Establish a mode for the learning and development of  effective individualized training methods

Athletes should be instructed on the specific requirements for each test prior to testing. Athletes who have not been exposed to weight training should not perform the bench press, back squats, and curls. These athletes can be evaluated on the other tests and should be taught the mechanics of the bench press, back squats, and curls exercises. Athletes new to weight training should be instructed to begin a basic training program consisting of one set of 15RM, 3 times a week for a minimum of 2 weeks.

A.        Five Strength Tests

1. 6PM Bench Press:
• bar over eyes
• feet flat on the floor
• elbows fully extended
• bar touches nipples (no bouncing)
• lower back flat on the bench.
• Inhale when lowering the weight and exhale as elevating the weight.
• The athlete is then instructed to select a load they feel they can lift for a 6RM. The athlete may have 2-3 minutes rest between sets. It is important to not be fatigued prior to the maximal lift. Athletes should have an idea what their 6RM is.
• One spotter is located behind the athlete. If the athlete wants a ‘lift off’ from spotter this is acceptable. 
• The aathlete begins descent from full extension down to their chest.  The ascent begins once the bar contacts the chest.  The athlete must fully extend the arms for the repetition to qualify.
• Disqualifications:

• Failure to keep hips on the bench.  The butt/lower back must stay on the bench during the entire lift.
• Failure of bar touching the chest.
• Bar is touched by spotter during the repetition.
• Failure to full extend the arms at the end of the repetition

2. 6PM Back Squats:
• feet slightly over shoulders width,
• toes slightly out,
• while standing focus eyes directly out at a point slightly over eye level throughout the entire exercise keep eyes focused at this point,
• wrists straight,
• elbows under the bar,
• back straight,
• knees bending slightly below 90 degrees.
• Inhale as you lower the weight and exhale as you elevate the weight.
• Athlete will squat the selected load. The end of the descent is when the Top of their Thigh is parallel to the ground; the tester will note this and say “UP” when the level is achieved (the knee joint should be higher than the hip joint). The athlete can then begin the ascent. 3 spotters (1 behind the athlete and 2 with the load) minimum as safety is a priority and lift failure is likely.

3. 6RM Curls:
• With the E-Z bar,
• back flat against the wall,
• feet slightly away from the wall,
• knees bent, elbows full extended, and
• full flexed.
• Inhale as you lower the weight and exhale as you elevate the weight.
• Disqualification:

• Back loses contact with wall
• Elbows not full extended or flexed

4. Dips:
• maximum number full extension (elbows locked) to slightly past 90 degrees flexion,
• stay upright throughout the exercise.
• Inhale as you lower your body weight and exhale as you elevate your body weight.
• Disqualification:

• Elbow not breaking 90 degrees or full

5. Pull-ups:
• maximum number,
• Aathlete assumes the hanging position, placing the hands on the chin-up bar slightly wider than the shoulders, with palms facing away from the body (pull up’ grip, not ‘chin up’ grip). Feet may be locked together.
• On “GO!” the athletes begins the pull-ups by bending the elbows and lifting the entire body up until the chin clears the height of the hands. Athlete must fully extend elbows on the way down accompanied with a pause.
• The body must remain in a relatively straight line.
• Inhale as when descending and exhale as ascending body weight
• Disqualification on 2nd warning:

• Failure to keep body straight, and still (i.e.: kicking feet)
• Failure to lift the chin to above the height of the hands
• Failure to reach the fully extended position at the bottom
• Failure to continue pull-ups (no pausing)

B.    Two Agility Tests (Refer to Website)

1. Skipping Routine: timed see standards*
2. Dot Drill: timed see standards*

C.    One Cardio-vascular Test

1. 1 mile timed sprint (4 laps/ 1600m)

How determine your maximum weight lifted for 1RM use the following formula:

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