BioForce Testing Protocol

Joel Jamieson
9/1/2010

The contents of this document are confidential and only for those enrolled in the BioForce beta testing program. Please do not distribute this document or otherwise share its contents.

The BioForce Training System Lets Get Started!

Now that youve read through the BioForce Beta Testing documentation I sent to you a few days ago and you understand the basics of how the system works, its time to get down to business. In this simple instructional guide, Im going to give you the details of how to perform the exact tests that are required to generate the Performance Fitness Report. This report is what will help you understand precisely where your strengths and weaknesses are and provide a blueprint for creating the most effective training program possible.

A Few Answers Before I get into the specifics of the testing protocols, let me just say a few words about why they were chosen in the first place. I know that I will inevitably get questions like, Why didnt you use _____ test instead of _____ test? or Can I switch one of your tests for another one? The short answers are that I chose each test for very specific reasons and no you cant switch one test for another. I decided to put together the protocol the way that I did primarily because A) I believe that each of the tests chosen provides very valuable information B) the testing needs to be accessible for as many people as possible throughout the world, which means a minimum of required equipment and C) I have data on what the test results of these tests are from a large number of fighters so I know what the standards are and should be for success in combat sports. 2|Page

In other words, while there are probably literally endless different tests that I could have chosen, the ones that I decided to include in the test met all the conditions above and you will be required to perform them exactly as written in order to get the most accurate report. Trying to substitute one of the tests for another will only lead to less informative results because your test results wont be comparable to the same standards. Another question I know some will have is how accurate their results will be if they theyve never performed one or more of the tests required. If you never run as part of your training, will the 1.5 mile run test really be an accurate reflection of your aerobic fitness levels? If youve never squatted in your life, how much will the squat test show what your true max strength levels are? The answer is that if youve never done of the tests before or if you dont regularly do the activity required as part of your training, your test results will be influenced to some degree, but not enough to have dramatic impact on the overall trends the report will show. What I mean is that at the end of the day, athletes with greater max strength will be able to lift heavier weights than those with less. Those with better aerobic fitness will be able to run 1.5 miles faster than those who are less fit. If you regularly perform the test exercises as part of your training you will be more likely to score better in them than if you dont, of course, but if you never run, lift weights, perform explosive exercises, etc., then you probably wouldnt score well regardless of what the exact tests were. Also, I designed the assessment using a very specific algorithm so that each of the indexes, i.e. aerobic fitness, anaerobic fitness, muscular endurance, etc. are generated from the results of several tests, not just one. This makes it far less likely that your entire report will be inaccurate because you scored poorly on one particular test. What all this means is that while no testing system is ever going to be perfect and there will always be some variables outside of anyones control that may influence the results to some degree, if you follow the protocol as written in this guide, the report will accurately represent your fitness profile. If you have a high level of aerobic fitness but lack explosive power, the report will show that. If your muscular endurance is poor but your max strength is off the charts, you will see that as well. In some cases, the profile that is generated will likely serve to reinforce what you may already know. If you never lift weights and spend hours training aerobically, you wont be surprised that your max strength is terrible and your aerobic fitness is high. In other cases, you may be completely surprised at the result. The value of the report is that you are being compared against real and meaningful standards. This gives you the insight provided by a more precise view of exactly where your physical fitness is at and where you need to focus your efforts. Whether the report serves to reinforce what you already suspected or offers a very different picture, it is an incredibly powerful tool to eliminate the guesswork from your training and offers an invaluable marker of progress. 3|Page

The Tests The ten tests required to generate the complete report are laid out in the table below. The testing order is an important factor and needs to be followed exactly as prescribed. It was chosen in an effort to minimize any negative impact from one test on the other. Failing to keep the same order as listed below could result in inconsistencies when you retake the tests. Always make sure to follow the specific guidelines for each test to ensure the most accurate results. Order 1 2 3 4 5 6 7 8 9 10 Test Maximum Breath Hold 10 second push-ups Triple Jump Maximum push-ups 2 minute sit ups Maximum pull-ups 5RM Squat 3RM Bench Press 1.5 Mile Run Recovery Heart Rate (after run) Required Equipment Stopwatch Stopwatch Tape Measure Stopwatch Pull up bar Squat rack with free weights Bench with free weights Stopwatch Heart rate monitor suggested

The Warm-up Prior to beginning your testing session, it is recommended that you spend 10-15 minutes performing a general warm-up. This should include some moderate aerobic exercise, light bounding drills, and joint specific dynamic exercises. Once the general warm-up is complete, you can begin the tests. Guidelines for specific preparation for each of the tests are listed in the details below. Test #1: Maximum Breath Hold This is a very simple test of the maximum duration you can voluntarily hold your breath. The stopwatch should be started as soon as you begin holding your breath and stopped as soon as you are unable to hold it any longer. It is ok to perform 1-2 powerful inhalations before beginning the test, but no specific warm up for this test is required. Test #2 10s Push-ups In this test, you will be performing as many full range push-ups as you can in 10 seconds. Perform 1-2 sets of 10-12 explosive push-ups as a specific warm-up prior to the test. Your chest must touch the ground at the bottom of each repetition Your elbows much be completely extended at the top of each repetition Start the stopwatch in the top position, stop it precisely at 10 seconds Perform the test 2 times and take the best result of the 2 attempts 4|Page

Test #3: Triple Jump In this test of lower body explosiveness, you will be performing 3 consecutive double foot jumps (bounding), taking off and landing on both feet at the same time, for maximum distance. Specific warm-ups for this exercise should be some moderate intensity double foot bounding. Pay attention to the following guidelines: You should attempt to minimize the time on the ground between each jump, do not pause to gather between jumps. The distance jumped should be measured from the front of your toes at the starting position to the furthest point back when you land. You must stick the landing and the jump does not count if you fall backwards or forwards Your initial takeoff is your first jump, the test ends on the landing of your 3rd jump Perform 2-3 of these triple jumps and record the distance of your furthest distance

Test #4: Maximum Push-ups Just like in the old days of P.E. class, you will be performing as many full range pushups as possible. Because you should already be fairly warmed up from the early pushups, you should not need more than 1-2 sets of a moderate number of repetitions to prepare to take the test. Follow the exact technique guidelines listed above in the 10s push-up test, but do not stop until you are unable to complete another full range repetition. You may not pause for any longer than 1-2 seconds at the top or bottom of any repetition at any point in the test. You may perform the repetitions at whatever speed you prefer, as long as each one is from chest to the floor all the way up to full extension.

Test #5: 2 minute Sit-ups The 2 minute sit-up test is a measure of muscular endurance in the core and hip flexors and must be performed exactly as outlined. Prior to the test, you should do 1-2 sets of a moderate number of sit-ups as a specific warm up. Arms should be crossed, with each hand placed on the opposite shoulder Feet cannot be fixed to the ground by any weighted object and both heels must remain in contact with the floor at all times. Your mid-back should make contact with the ground at the bottom of each rep and elbows should touch the top of your knees at the finished position. Time should be started in the bottom position and ends at 2 minutes The aim is to complete as many full range sit-ups in 2 minutes as possible, you may stop or pause in between reps as desired Record only the number of full range repetitions completed within 2 minutes. 5|Page

Test #6: Maximum Pull-ups The maximum number of full range pull-ups you can perform is one of the best measures of relative strength that there is. In this test, your goal is to complete as many repetitions as possible using strict pull-up technique. Depending on your strength level, you should do 1-2 sets of a few reps of pull-ups as a specific warm-up before beginning the test. Because it can be fairly easy to get a few extra reps if you use bad technique in pull-ups, make sure to follow the testing protocol closely: Use an overhand (pronated) grip on the pull-up bar You may place your hands at whatever width you would like Each rep must begin from full extension (arms straight overhead) and end with your chin completely over the pull-up bar. Any reps that not meet this criteria do not count There can be no swinging or kipping to aid in the movement The test ends when you cannot perform another full range pull-up

Test #7: 5RM Barbell Squat The 5RM squat is a measure of your lower body max strength. In this test, you will be required to work up to the greatest amount of weight that you can squat for 5 reps with perfect technique. In order to warm-up properly, I recommend performing 2 sets of 8-10 reps at a moderate weight and then adding weight and beginning to do sets of 5 reps. After each set is complete, add 10-20lbs to the bar and repeat this until you reach the maximum amount of weight you are able to squat for 5 full repetitions. It should not take more than 2-4 sets to reach your 5 repetition maximum. Strict technique is important for the most accurate results and safety in this lift: The squat begins from the standing position and ends at the bottom position when the top of the thighs reaches 90 degrees, i.e. parallel with the floor Do not bounce out of the bottom position, always control the weight Your feet may be positioned at any width desired Take a 2-4 minute rest period between sets Make sure you have someone to spot you during each lift for safety purposes

Test #8 3RM Bench Press The bench press is the traditional measure of upper body pressing max strength. As in the 5RM squat test, you will work up to the maximum weight you can lift for the prescribed number of repetitions. In this test, you will work up to a 3 repetition maximum rather than 5 as you did in the squat. Use the same warm-up procedure as in the squat. The bar must touch your chest in the bottom and be fully locked out at the top Do not bounce the bar off your chest, the weight should be controlled Your hips must remain in contact with the bench at all times Make sure you have someone to spot you during each lift for safety purposes 6|Page

Test #9: 1.5 Mile Run In this test of aerobic fitness, you will be required to run 1.5 miles in the shortest time possible. The test was placed at the end of the testing so that you will be able to put maximum effort into it without the resulting fatigue having any adverse affect on your overall test results. Although it is preferable to complete the test on an indoor or outdoor running track, this may not be an option for many people, so a standard treadmill can be used as an alternative if necessary. You should perform a light jog for 3-5 minutes as a specific warm-up prior to beginning the run. Other than that, the only guideline is simply to run as fast you can for 1.5 miles and stop the time as soon as youve completed the required distance.

Test #10: Recovery Heart Rate Measuring your recovery heart rate is an extension of the previous 1.5 mile run test. How quickly your heart rate drops after activity is an indicator of aerobic fitness. To complete this test, all you will have to do is measure your heart rate at precisely 1 minute after the completion of your 1.5 mile run. It is highly recommended that you use a heart rate monitor to get an accurate reading of this measure. If you do not have one available, you will have to take your pulse rate for 10 seconds, beginning at exactly 55 seconds after the run, and then multiply the result by 6 to get beats per minute. This is not an ideal way to measure heart rate and I strongly urge you to use a high quality heart rate monitor for this test. If you do not have one, you can purchase the Polar RS100, my suggested model, directly through my website.

Extra Test: Resting Heart Rate The last and final piece of information needed to complete the testing is your resting heart rate. This measure should not be taken just prior to the going through 10 tests, but rather first thing in the morning when you wake up. Again, it is recommended that you use a heart rate monitor for accuracy. If you do not have one available then you can simply take your pulse for one minute and record the results. For the purposes of this test, your resting heart rate should be taken while lying down on your back Do not drink any caffeine or take any stimulants prior to measuring your resting heart rate. It is normal to see a 2-5bpm fluctuation in daily heart rate in the mornings so if you record it regularly, use the average 7|Page

Testing Notes: The ten tests described above, along with your resting heart rate and information such as your age and bodyweight, are all that is needed to generate the BioForce Performance Fitness Report. Before beginning the test, please pay attention to the following notes: The entire testing should take no more than 60-90 minutes at most. Once you have completed a particular test, you should begin the specific warm up for the next one. Do not give yourself a long rest period between tests. I highly recommend having someone assist you with the testing. They can spot you, count your number of reps, and operate the stopwatch. The units of measurement used for the tests are only in standard US measurements at this time. I plan to add the option to use the metric system at some point, but for now everything will have to be entered in using ft, lbs, and inches. If your test results are measured using the metric system, you will have to convert them to the US standard before putting them in the system. Please note that the standards you are being compared against in the database are only applicable to males at this time. Unfortunately, I do not have enough testing data yet to have separate standards for women. This means that if you are female, your test results are being compared to men rather than other women, so you will need to take this into account when analyzing the report.

Record Your Testing Results in the Table Below Breath Holding Test (sec) Max Push-ups in 10 seconds Double Leg Triple Jump Maximum Push-ups 2 minute Sit-ups Maximum Pull-ups 5RM Squat (lbs) 3RM Bench Press (lbs) 1.5 Mile Run 1 min Recovery Heart Rate Resting Heart Rate min sec feet inches

8|Page