A Top 40 Weightlifting Blog

Tuesday, October 28, 2014

FORCE Test and Squats

Today was my annual FORCE test. This is my second year doing it and I must say its much better than the 20 meter shuttle run. At least its better for a three hundred pound powerlifter.

The FORCE Evaluation consists of four test components, each designed to measure different physical capabilities:
Sandbag Lift: 30 consecutive lifts of a 20 kilogram sandbag above a height of 1 metre, alternating between left and right sandbags separated by 1.25 metres. Standard: 3 minutes 30 seconds.
Intermittent Loaded Shuttles: Using the 20 metre lines, complete ten 20 metre shuttles alternating between a loaded shuttle with a 20 kilogram sand bag and unloaded shuttles, for a total of 400 metres. Standard: 5 minutes 21 seconds.
20-Metre Rushes: Starting from prone, complete two 20 metre shuttle sprints dropping to a prone position every 10 metres, for a total of 80 metres. Standard: 51 seconds.
Sandbag Drag: Carry one 20 kilogram sandbag and pull four on the floor over 20 mtres without stopping. Standard: Complete without stopping. 
All CAF members will be tested annually and will be required to achieve one common minimum standard, regardless of age and gender.
After the FORCE test I stayed at the gym for some squats.

Warm Up
Squats - bar/6 reps, 135lbs/6 reps, 225lbs/4 reps, 315lbs/2 reps.

Working Sets
Squats - 2 sets/1 rep/405lbs, 3 sets/1 rep/425lbs.

Pump Sets
Squats - 3 sets/2, 2, 3 reps/315lbs.

After the test the squats were a great way to finish me off. I feel great!!!


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