Measurements & Movement Standards

By Ryan Humphries
Co-Founder: Axistence Athletics

​If you haven't read the previous post: (Please Step Away From The Scale: How To REALLY Measure Your Progress), please do so now.

*Disclaimer* Not every human needs to test themselves with every movement listed.

However, excluding injuries and mobility limitations, I do beleive most adventure athletes who want to level up should indeed get curious as to where they stand with the following: 

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Technical Skill Acquisition

• Proficiency in the following lifts:
  • Barbell
    • Deadlift (Sumo, conventional, single leg, etc.)
    • Back Squat (High bar and/or low bar)
    • Front Squat (Clean grip and/or arms crossed grip)
    • Overhead Squat
    • Clean (Hang and power variations as well as full cleans)
    • Overhead Press/Push Press
    • Bench Press
  • Kettlebell
    • Swing (Two arms & one bell, two arms & two bells, as well as one arm, one bell)
    • Snatch (single and double arm)
    • Clean (single arm and double arm)
    • Overhead Press/Push Press (single arm and double arm)
    • Turkish Get-up
  • Odd Objects
    • Atlas Stone to Shoulder
      
    • Atlas Stone Load
      
    • Carrying variations
    • Sandbag Lapping & Shouldering
    • Sandbag Get-up

 

• Proficiency in the following bodyweight movements:
  • Strict Pull-up
  • Push-up
  • Broad Jump
  • Vertical Jump
  • Rope Climb
  • Wall climb
  • Strict Toes to Bar
  • Falling/Rolling

Max Strength/Power: 

• BB Back Squat Technical Max**
• BB Deadlift Technical Max**
• BB Overhead Technical Press Max**
• BB Clean Technical Max**
• Loaded Pull-up
• KB Single Arm Overhead Press 
• 50m Heavy Carry (based on a percentage of bodyweight)
• Max Height Box Jump
• Max Broad Jump

**Technical Max is the maximal load that can be performed without changing the athlete's posture. The speed may be slower, but the integrity of the mechanics should remain the same.

Strength Endurance: 

• Max number of front squats performed in one set (based on a percentage of bodyweight)
• Max number of floor press performed in one set (based on a percentage of bodyweight)
• Metronome Push-up test (50 beats per minute)
• Max number of Strict Pull-ups performed in one set (test is over when the athlete drops off the bar)
• Max number of  Kipping Pull-ups in 2 minutes (athlete may drop off the bar)
• Max Air Squats in Tabata format (:20 seconds of work, :10 seconds of rest)

Work (Glycolytic) Capacity: 

• Any of the Axistence Seasonal Benchmark Tests
• Cindy (Borrowed from the CrossFit methodology)
• 5 Minute Snatch Test (Borrowed from the StrongFirst methodology)
• 3 Minute SB Getups 
• 1 mile run 
• 500m Row 

Work (Aerobic) Capacity:

• 3 Mile Run 
• 2K Row/Ski
• 5K Row/Ski
• 100 Calories For Time (Row/Bike/Ski)*
• Mountain Tri (500m Row, 50 cal on bike, 500m Ski)*

*These could both be considered more glycolytic, but they typically take longer and the lungs are often the limiting factor.

The tests above are but a snapshot of the literally 1000's out there that one could measure themselves against. However, I've  chosen the ones above because they are extremely objective and I believe they encompass a total body assessment of fitness. I encourage you to learn and measure at least several of the tests above and assess your progress. Because in the end, if you're not assessing, you're guessing :)

If you're curious as to how you stack up with these movements (what weights you should use and/or how many times you should be able to perform them), or you'd like to get a baseline assessment to learn the technical skills before practicing the tests, please reach out to an Axistence Coach!