Def: Test – “an event or situation that reveals the strength or quality of someone or something by putting them under strain”

Background

A well known fact about people in the Military is that, for the most part, we/they are really good at pushing themselves to the absolute limit. A less well know fact is that most people in the Military suffer pain on a daily basis for this exact reason, because of their time under strain. A number of fitness products on the market currently replicate the same thing and it’s only a matter of time before this caves in on itself.

The underlying reason is this…repetitive and single plane exercise conducted in training in order to get ready for standardised tests. Basically, go hard at something in order to get better at it?

Now, If your goal is to pass the test regardless of how fit / strong or ready you are to perform other tasks, then please just repeat the test over and over. Once you have done this please ask for rehab advise. If you see the test as your ability to absorb pressure or be under strain, then follow this advise.

How NOT to train for a fitness test!

It may seem a bit negative to start with a DO NOT, but it will help you avoid the pitfalls.

DO NOT – repeat the test in training in the hope the person will be fit enough to pass. i.e. If the test is to run a 10K in under 40mins, don’t just repeat 10Ks until they have done it

DO NOT – beast them on the test exercises until they have made the mark / gained enough reps to pass. e.g. If the test is to do 60 push ups in 2 minutes, don’t just do push ups over and over again in training.

Repeating the test in training will indeed lead to (what i’ve mentioned above) physically broken individuals who can in some cases be ineffective at their job.

How to train for a fitness test!

FACT 1 – Your body is smart and stupid at the same time.

In some way the human body is extremely clever. Instinctively your body will move you away from harms way without you noticing. It’s extremely good at adapting to situations in order to keep you functioning for everyday life and will do all it can to look after you.

In other ways the human body is also pretty dumb. Take muscles for example – they don’t care if you’re running with it, bouncing with it, extending it or rolling it. All muscles know is that if treated in the way required to meet its expected function it will adapt to that function and in turn work better once it’s doing its job.

E.g. Hamstrings love to be in tension. If you are a runner, then don’t curl your hamstring, don’t roll your hamstring. Just get your hamstring in tension and work it hard, like in a hop. Doing this will aid the function of the hamstring when you run…ergo better running performance from that muscle.

FACT 2 – Pick apart the physical and psychological requirements of the test.

Physical – as above. Look at the function of each muscle in the test, then create exercises to use in training that use the muscle in the same way. With some consideration for energy system you’ll be onto a winner.

E.g. Count how many steps are involved in the test and copy this amount in training. Football is a good one – estimate foot strikes in a game and hit this amount in training.

Psychological – A test has a particular effect on the person taking part in it. Replicate these effects in training by looking at a number of factors:

Is there someone else to beat? If so, put your individuals up against each other in training

Is there team work involved? If so, thing about the individual effort and how that impacts on the overall team performance

Is someone scared of a test? If so, tell them to get a grip. Not really! Find the thing that motivates them and use that to change their view.

FACT 3 – There is a smarter way to create training for fitness tests. If nothing else it stops individuals getting injured, suffering pain or being overwhelmed by the fact it’s a test.

Summary

Simple! Breaking down the components of a test will allow you to train for the functions of the test and not just to pass the test. It works for driving tests, it works for exams in schools and it works for every other test you’ll take part in…why should it not work for fitness too.

As always, your feedback is welcome.