Day 21 - ResultsJan 28, 2019
Ok, you've done well to make it this far. As you can tell it was a tough day of testing for me, but hopefully it will be worth it in 3 months time.
Now it's your turn to do some work!
I need you to help me out and write me a program to do for the month of March.
Remember, the BEST program will be selected and I will personally do this program and the person whose program is chosen as the best will win a FREE MAT LIVE course in 2019.
A few specifics that need to be thought about when creating the program:
1/ There needs to be at least two different days in the program that I can use to workout 4-5 times per week.
2/ My goals are to improve the results below, especially my aerobic fitness
3/ You need to have 1-2 paragraphs associated with the program why you included the exercises and what you're targeting with each program.
I can't wait to see what you have in store for me.
You can submit your program either in the comments below or by emailing me at [email protected] - points for the most creative email subject line too!
Here are all the results broken down into the regions of the body and capacity:
WBLT: L 12cm (40degs) R 8cm (35degs)
- Ant L 64cm R 55cm (81% of limb length)
- Antmed L 67cm R 60cm
- Antlat L 58cm R 52cm
- Med L 77cm R 75cm
- Lat L 68cm R 68cm
- Post L 78cm R 69cm
- Postmed L 75cm R 65cm
- Postlat L 70cm R 65cm
Hip IR test: L 55 degs R 40 degs
Ant hop: L 112cm R 130cm
Med hop: L 90cm R 90cm
Lat hop: L 60cm R 60cm
Triple hop for distance: L 340cm R 400cm
Triple crossover hop for distance L 280 cm R 320cm
SL sit to stand: L 20 R 15
SL calf raise test: L 19 R 13
SL leg press: L 10 R 6
SL hamstring curl L 6 R 3
SL leg extension L 6 R 3
SL calf raise L 6 R 3
Trap bar deadlift 120kg: 1 rep max
Squat 80kg: 2 rep max
Agility t-test: 12 secs
RAST: max power 184 watts, average power 176 watts
2km time trial : 9 minutes and 35 seconds.
Flexion: 28cm at 57cm
Extension: 160cm at 57cm
Lateral Flexion: L 157cm at 68cm R 148cm at 75cm
Rotation: L 115cm R 95degs
SL side plank test: L=R= 58 secs
SL plank test: L 48 secs R 38 secs
Adductor plank: L 30 secs R 25 secs
- Med: L 82cm R 82cm
- Suplat: L 51cm R 51cm
- Inflat: L 54cm R 52cm
Seated medicine ball throw: 580cm
Max push up test: 29
Lateral raise test L 8 R 6
External rotation test L 7 R 5
Bench Press 80kg: 4 rep max
Height: 166cm (5'6)
- Calf: L 36cm R 36cm
- Suprapatellar: L 35cm R 34cm
- Mid Thigh: L 49cm R 49cm
- Upper Thigh: L 51cm R 51cm
- Waist: 80cm
- Chest: 95cm
- Arms: L 33cm R 33cm
International Physical Activity Questionaire: Moderately Inactive (see form attached in the downloads section on the right >>>>)
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