Every three months, we host a Marker Test day, which gives each member the opportunity to test his or her strength and performance. This is how physical improvements will be measured and documented. Marker Test days NOT mandatory, rather something we like to do here at Renegade for our team to keep progress moving forward. There will be two types of tests: Strength and Performance.
Strength tests are designed to measure raw strength and strength endurance. Exercises include foundational movements of push ups, pull ups, squats, sit ups, plank, and a mile run. Some will be based of time while others will be base of total number of complete reps prior to muscle failure.
Performance tests are designed to measure total strength and conditioning. This refers to strength, strength endurance, cardiovascular endurance, and power. In contrast to a single exercise per test, performance markers are a series of exercises in a row prior to test completion. Test protocol can be base off total time to complete a single series of exercises (also known as a block) or the total number of complete rotations of the series within a specified time.
Modes Of Movement
Overload refers to the principle of “progressive overload”, a very common term in the fitness world. Overload states that in order for lean body tissue to develop effectively and efficiently, a progressive overload of the musculoskeletal system must be completed. Overload days implement a single rotation before the workout is completed. At 16 minutes per station, Overload days really push the kinetic chain and all its encompassing energy systems to the limit. When the Rack portion of the workout is approached, the muscles being targeted will be trained together for 16 minutes. There will be two blocks, each 8 minutes in duration that consist of 2-3 movements. Block 1 followed by Block 2. The type of cardio on Overload days will be influenced by endurance training techniques, consisting of treadmills and Assault (air) Bikes. Once the Assault Bike station is approached, riders will complete 10 minutes before moving to the turf for an additional 5 minutes of resistance training (calisthenics).
Compound refers to a “compound superset”, a training technique frequently used in bodybuilding and performance enhancement. It is practiced to condition muscles in a very short period of time by placing multiple exercises of the same muscle group, back to back without rest. Muscle A + Muscle A + Muscle A within a single Block. Compound days implement a double rotation before the workout is completed. At 8 minutes per station, each muscle will be placed into two individual blocks. During Block 1, the first muscle group will be trained for 8 minutes alone, with the second group being trained later during Block 2 of the workout (second rotation). These may appear short in duration, but the muscle is hit hard rapidly. Often times, each block will consist of three exercises including a dumbbell, kettlebell, and TRX exercise. This ensures an array of resistance training modes are applied together, stressing the many types of muscle fibers of the body. The type of cardio on Compound days will be influenced by high intensity interval training techniques.
Performance refers to a training concept collaborating all cardiovascular techniques in a triple rotation. At 5 minutes per station, Performance sessions are geared to spike metabolic levels and improve total conditioning of the body, providing each individual the tools needed to improve scores when Marker tests arrive. The main principle with a Performance workout is that each resistance movement will be based off time and not the rep. This pushes strength endurance to high levels; most often times resulting in complete muscle failure, where failure is actually a positive thing! Not only do Performance workouts challenge the targeted muscles of the body, this workout also challenges the mind. This is due to the unknown rep per set. When we have a goal number, staying focused has proven to be an easier task in contrast to when the goal rep is removed. Time based systems are tough but equally effective.