So here's phase 1 of my journey in 2019.

What do you think?

What do you think should be in the program that isn't?

What do you think shouldn't be in the program?

Share your thoughts in the comment below!

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 ...

This was always going to be my most challenging test out of all of them. My aerobic fitness has been neglected more than anything over the last few years. Today was a new low.....in the 2km time trial

RESULTS

9 minutes and 35 seconds. When I was 16 I was running 1.6km in less than 5 minutes. Now at double that age it's time for me to get back to that level of fitness. 

Agility and repeat efforts were always one of my strengths growing up with a low centre of gravity, let's see if I still have it today where we look at some change of direction and anaerobic tests.

RESULTS

Agility t-test: 12 secs

RAST: max power 184 watts, average power 176 watts

Ok, the rest of the results haven't been earth-shattering.......and I hate to disappoint you but today I'm a long way from my PB's on some heavy strength testing.

RESULTS

Trap bar deadlift 120kg: 1 rep max

Squat 80kg: 2 rep max

Bench Press 80kg: 4 rep max

Today we move our strength testing to the upper quarter of the body and look at the strength of the muscles around the shoulder.

RESULTS

Lateral raise test L 8 R 6 

External rotation test L 7 R 5

Some interesting findings were found today when we started looking towards the max end of the strength testing spectrum.

What strength tests do you look at with your patients and clients?

RESULTS

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

This one one of my least favourite testing batteries, the endurance muscles tests around the pelvis and trunk. Today we look at some quick and easy to perform tests around for these areas.

RESULTS

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

Strength endurance can be a useful way to begin strength testing individuals who are not at peak capacity. In today's video, I'm going to look at several lower and up body strength endurance tests.

RESULTS

SL sit to stand: L 20 R 15

SL calf raise test: L 19 R 13

Max push up test: 29