CS Minaur
July 11, 2021

🏋️ Stage 2: Strength Endurance Tests

Pull-Ups

Purpose: This test measures upper body muscle strength and endurance.

Procedure: Grasp the overhead bar using either an overhand grip (palms facing away from body) with the arms fully extended. The subject then raises the body until the chin clears the top of the bar, then lowers again to a position with the arms fully extended. The pull-ups should be done in a smooth motion. Jerky motions, swinging the body, and kicking or bending the legs are not permitted. As many complete pull-ups as possible are performed.

Scoring: The total number of correctly completed pull-ups is recorded.

elite | 21+ reps

excellent | 14-20 reps

good | 8-13 reps

average | 5-7 reps

fair | 2-4 reps

poor | 1 rep

very poor | 0


Dips

Purpose: This test measures upper body strength and endurance.

Procedure: The aim of this test is to do as many dips as possible in one minute. The subject starts in the up position, with the arms straight and elbows fully locked. One complete dip is performed by bending the arms and lowering the body until the elbows are bent to at least a right angle, then pushing back up to the starting position. Resting in the up position is allowed.

Scoring: The score is the total number of dips performed in 60 seconds

Comments: It's important that arm is bent to at least a right angle, though any more than this will result in premature fatiguing.


1RM Bench Press Test

Purpose: to measure maximum strength of the chest muscle groups.

Procedure: The player should perform an adequate warm up. An example would be to warm up with 5-10 reps of a light-to-moderate weight, then after a minute rest perform two heavier warm-up sets of 2-5 reps, with a two-minute rest between sets. The player should then rest two to four minutes, then perform the three-reps-max attempt with proper technique. If the lift is successful, rest for another two to four minutes and increase the load 5-10%, and attempt another lift. If the player fails to perform the lift with correct technique, rest two to four minutes and attempt a weight 2.5-5% lower. Keep increasing and decreasing the weight until a 3-reps maximum left is performed. Selection of the starting weight is crucial so that the maximum lift is completed within approximately five attempts after the warm-up sets.

Scoring: the maximum 3-reps weight lifted is recorded, after 1RM will be calculated.

1RM Back Squat Test

Purpose: to measure lower body maximum strength.

Procedure: After an adequate warm up, the player stands under the bar, with feet shoulder-width apart. The knees should be in line with the toes. Take the weight on your shoulders, then bend at the knees and hips to lower the body. Ensure the head and neck are in a neutral position with eyes facing forward (avoid rounding of the spine). Lower the body until the knees are at a right angle, then push back up to a standing position. Move in a slow, smooth and continuous movement. The test start with a 'check' 3-rep test with the weight of 40kg or less, to check for correct technique. Then 3 repetition is performed for each weight in an ascending sequence. Less than 1 minute rest is allowed between reps. If a weight is failed, another attempt may be made.

Scoring: the maximum 3-reps weight lifted is recorded, after 1RM will be calculated.


1RM Deadlift Test

Purpose: to measure lower body maximum strength.

Procedure: After an adequate warm up, the player stands inside the open space of the bar, with feet shoulder-width apart. The knees should be in line with the toes. Bend at the hips to lower the body and grasp the bar. Ensure the head and neck are in a neutral position with eyes facing forward (avoid rounding of the spine). To perform the deadlift, pull the bar straight up by extending the knees and hips in a slow, smooth and continuous movement, until the legs are straight and the body upright. During the lifting motion, the player must not allow the knees to collapse inward, and the shoulders must remain above the hips at all times. The heels must also maintain contact with the ground throughout the lift. The test start with a 'check' 3-rep test with the weight of 40 kg or less, to check for correct technique. Then one repetition (new recruits) or three repetitions (annual assessments) is performed for each weight in sequence. For the new recruits, the weights used are 60 kg, 70 kg, 80 kg, 90 kg and 100 kg. Less than 1 minute rest is allowed between reps. If a weight is failed, another attempt may be made.

Scoring: the maximum 3-reps weight lifted is recorded, after 1RM will be calculated.