Plans and Sessions

Fitness Assessment

LE FITNESS ASSESSMENT Overview

TRAINING PROGRAM DESCRIPTION

This 3-week training protocol is comprised of 12 training sessions lasting 60 min time.

THE COMPLETE ASSESSMENT IS BELOW.  Perform the assessment at least 3 days before the start of the training program.

PROGRAM LAYOUT:

Monday: Front Squat, Bench Press, Pull-ups, Sprints

Tuesday: Box Jumps, Pull-ups, ABT Rotations, Sprints

Thursday: Front Squat, Bench Press, Pull-ups, Sprints

Friday: Box Jumps, Pull-ups, ABT Rotations, Sprints

EXERCISE LOADING

The loading #’s are established around your Bodyweight (BW).

For men, use your BW for Front Squats and Bench Press.

Women use 75% of BW. (.75 x BW) = loading.

For example, a 185# man will use 185# for his Front Squat and Bench Press loading on the assessment and the training cycle.

Round Up numbers or round down where necessary.

A 142# woman will find 75% of her BW by multiplying .75 x 142, which is 106.5 (.75×142=106.5), meaning use 105# for her Front Squat and Bench Press loading on the assessment and the training cycle.

An example of this loading is written as “75% BW/BW” in the program, with women’s loading first followed by the backslash and then men’s loading.

Exception: If you do more than 20x reps of Front Squat, Bench Press, or Pull-ups, see Example 2 below.

REP PROGRESSIONS

Every number of repetitions you perform is based on the number of repetitions you completed during your initial assessment.

Example 1:

You accomplished 15 reps on Front Squats on the first LE Fitness Assessment.

Session 1 calls for:

(1) 10x Front Squat @ 50% BW/50% BW, then 5 reps Front Squat @ 50% BW/75% BW, then:

****5 Rounds, Every 60 Seconds:

Front Squat @ 75% BW/BW

35% of your Max LE Assess Reps then,

1 Round, Max Reps Front Squat @ 75% BW/BW

Look at the warm-up: 10x Front Squat @ 50% BW/50% BW, then 5x Front Squat @ 50% BW/75% BW. To do this, men simply find .5 and .75 of BW, and women find .5 of BW.

Then calculate 35% of 15x (.35×15=5.25). Round to the nearest number,.. so 5x. Do 5x Front Squats at 175# every 60 sec. for five rounds. Then, on the sixth round, do as many Front Squats as you can while maintaining perfect form.

This works respectively with the Bench Press progression as well.

Calculate the ABT Rotations and Box Jumps reps the same way. Use the prescribed loading/height as on the assessment and program sessions.

EXAMPLE 2: For athletes that do more than 20 reps on Bench Press or Front Squat

Let’s say you did 21reps Bench Press on the first assessment.

Session 1 calls for:

(2) 10x Bench Press @ 50% BW/50% BW, then 5x Bench Press @ 50% BW/75% BW, then:

****5 Rounds, Every 60 Seconds,

Bench Press @ 75% BW/BW

35% of your Max LE Assess Reps

then 1 Round, Max Reps Bench Press @ 75% BW/BW

—-Following the asterisks (****) to the note at the bottom of the session, which reads:—

****Note: During your the LE Assess, if you scored 20x reps or more on Front Squat or Bench Press, add 20% to your BW (males). Females use your full BW. Use 25% of max reps. Pull Ups: increase the working load by 20 pounds and use 25% of scores.

Since you did more than 20 reps the note applies to you. You’ll need to find 25% of your Bench Press max reps (.25 x 21 = 5.25). Round to the nearest digit, so 5x Bench Press.

Men: Then add 20% to your BW. Do so by multiplying your BW times 1.2 (120% = 1.2). So, 173# x 1.2 = 207.6#. Round to 210#.

So, you’ll do 5x Front Squats @ 210# every 60 sec. for 5 Rounds, then a max reps set in the 6th round.

Women: use your full BW.

The 20 rep threshold applies to Front Squat, Bench Press, and Pull-ups. For Pull-ups. Use your IBA or a backpack with a 20# DB in it.

Important: The percentage in the note is always 10% less than the percentage in the circuit for Bench, Front Squat, Pull-up. The loading is the same, so once you have your loading, write it down.

300m Shuttle Sprints

There are two progressions for the 300m Shuttle Sprint.

Monday and Thursday says:

(4) X Rounds

100m Shuttle w/ 25# vest – multiply your 300m time (in seconds) by .2904. That’s your Goal Time. Rest for same duration as Goal Time

.2904 is an important number, set for a reason.

Here’s an example:

Run 300m Shuttle Sprint in 75 sec. during your first assessment.

Find your Goal Time by multiplying 75 sec. by .2904 (75x.2904 = 22 sec.). Which means you’ll run each 100m shuttle in 22 sec. or less and rest for 22 sec. You’ll wear a 25# vest or IBA. Your goal time will remain the same (meaning your rest time will too) throughout the program. The rounds will go up, though.

So, your circuit would translate to this:

(4) X Rounds

Run 100m Shuttle w/ 25# vest in 22 sec. or less.

Rest for 22 sec.

Tuesday and Friday says:

(4) 4 Rounds, one every 2:30 – unloaded

300m Shuttle Sprints

So, run a 300m Shuttle every 2:30 sec. The faster you finish, the more rest you get. These intervals become shorter over the course of the program. These runs are unloaded…touch the line every 25m length.

PROGRAMMING PROTOCOL: FREQUENCY AND TESTING

Complete the assessment by the Thursday (3 days) before beginning the program. Come fresh and rested. Record your score in each tested element.

Complete four sessions per week for three weeks.

Complete an assessment the Tuesday (3 days) after finishing the program. Record and compare scores to initial test.

Q n’ A

Missed Training Session?

No matter what stay in session order. Use the weekend to make up a missed session.

Unfamiliar Exercises?

Go to exercise tab on Plans and Sessions Page

Supplements?

BCAAs and a protein shake after training.

What if I have more questions?

Contact Us!

LE FITNESS ASSESSMENT

Warm Up:

3 Rounds

8x Front Squat @ 45#

8x Push ups

8x Sit ups

Instep Stretch

Get on a scale and weight yourself. Record Bodyweight.

(1) Max Reps Front Squats in 60 Seconds (Men at bodyweight, Women at 75% bodyweight)

Protocol:

8x Reps Front Squat @ 50% Bodyweight, Then

4x Reps Front Squat @ 75% Bodyweight, (50% bodyweight for women), Then

Max Reps Front Squat @ Bodyweight in 60 seconds

Comments: 60 Second Time Limit. Athlete can “rest” in the standing position, holding the barbell on his chest in the “rack” position. Once he racks or drops the barbell, the effort is over.

The athlete must lower the barbell until his thighs are at parallel or below. The top of the range of motion is standing with the hips locked out at full extension. Only full Range of Motion reps count.

The athlete may hold the barbell on his chest which his hands and arms in the “clean” position, or crossed in the “body building” front squat position. Clean position is preferred, but not required.

***RECORD YOUR REPS FOR SCORE

(2) Max Reps Bench Press in 60 Seconds (Men at bodyweight, Women at 75% bodyweight)

Protocol:

8x Reps Bench Press @ 50% Bodyweight, Then

4x Reps Bench Press @ 75% Bodyweight, Then

Max Reps Bench Press @ Bodyweight in 60 seconds

Comments:

60 Second time limit. Athlete can “rest” in the up position, holding the barbell above his chest with elbows locked out. Once he racks the barbell, the effort is over.

The athlete must lower the barbell until it touches his chest.  The top of the range of motion is elbows locked out. Only full Range of Motion reps count.

***RECORD YOUR REPS FOR SCORE

(3) Max Reps Bodyweight Strict Pull Ups (men), Chin ups (women)

Protocol:

No Time Limit or warm up.

Comments:

These are dead hang and strict, chin above bar pull ups for men (palms facing forward, away from face), chin ups for women (palms toward face). No kipping, no Bullshit.

The athlete can “rest” while hanging on the bar with both hands in the bottom position, but his feet cannot touch the ground or a bench.

***RECORD YOUR REPS FOR SCORE

(4) Box Jumps in 60 Seconds for Reps @ 20/24” box (20” for women)

Protocol:

3x Box Jumps at 20/24”, Then

Max Reps Box Jump (20/24”) in 60 seconds

Comments:

60 second time limit. Athlete must stand to full hip extension on top of box and step down each rep.

***RECORD YOUR REPS FOR SCORE

(5) Max Reps ABT Rotations in 60 Seconds for Reps @ 35/45# Dumbbell

Protocol:

No warm up. On “Go” max reps in 60 seconds. Feet must stay off the ground for rep to count. Every time the dumbbell touches the ground counts as 1x Rep. Count total reps.

***RECORD YOUR REPS FOR SCORE

(6) 300m Shuttle wearing IBA, Weapon and Duty Belt,  for Time

Protocol:

No Warm Up. Event must start within 5 minutes of finishing box Jumps.

Athlete must wear his or her IBA, weapon and duty belt.

*** RECORD YOUR FINISH TIME. SEE BELOW ON HOW TO SCORE

Finishing Time

in Seconds      Score

70 or less            20

71                         19

72                         18

73                         17

74                         16

75                         15

76                         14

77                         13

78                         12

79                         11

80                         10

81                           9

82                           8

83                           7

84                           6

85                           5

86                           4

87                           3

88                           2

89                           1

90                           0

90+                    FAIL

SCORING:

Bench Press reps x1

Front Squat reps x1

Strict Pull ups x1

Box Jumps x1

ABT Rotations x.5

300m Shuttle – Based on Finish Time – see above

An Example On How To Score The Test:

Bench Press – 10 reps = 10 points

Front Squat – 10 reps = 10 points

Pull ups – 12 reps = 12 points

Box Jumps – 25 reps = 25 points

ABT Rotations – 50 Reps = 25 Points

300m Shuttle, 75 Sec = 15 points

TOTAL: 10+10+12+25+25+15 = 97 points

THE SCORING STANDARDS

60 is the MINIMUM PASSING SCORE

However, failure to get one rep on any event and/or complete the 300m shuttle under 90 Seconds results in a disqualification.

60 – passing score

80 – good score

110 – good score

130 – great score

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Fitness Assessment