At Range of Motion, we use a battery of four tests to test relative strength and stamina. We define relative strength as the strength you have to lift your own bodyweight (this may require assistance, or you may be able to add extra load), or how strong you are...
At Range of Motion, we use a battery of four tests to test power. We define power as the amount of work that can be done in a certain time - it is a product of both strength and speed. When measuring power, we’re measuring the individual’s ability to move weight,...
At Range of Motion, we use a battery of four tests to test work capacity. We define work capacity as the ability of our body to produce the energy needed to fuel movements at different intensities and for different amounts of time. Having high work capacity has a raft...
SESSION NOTES: Heavy Barbell Conditioning (712-715) Take three attempts each to find an unbroken ten rep max of each of the two movements. Alternate exercises, rest 180 seconds after each attempt. Increase weight each set. First set at 65% max. This session...
SESSION NOTES: Heavy / Moderate Barbell Conditioning (708-711, 974, 984) Complete three rounds of 60s max unbroken reps at 75%/60% of your max, resting 120s after each. This session contains one element of each of the four major barbell movement types, through...
SESSION NOTES: Absolute Strength (139, 140, 141, 499, 500, 501) Take 30 minutes to find a max for each movement. Log as new PBs if applicable. The three main elements of powerlifting are used, a squat based movement, a pull based movement (either deadlift/hip...
SESSION NOTES: Relative Strength (878, 879, 881, 883, 885, 887, 889, 891) Take 20 minutes to find an 'x' rep max for each movement. Cycle exercises as desired. Although barbell work is often trained with a strength focus, upper body bodyweight movements are...
SESSION NOTES: Relative Strength (318, 319, 875, 876) Take ten minutes each to find a one rep max for each of the two movements. Although barbell work is often trained with a strength focus, upper body bodyweight movements are often only trained for high reps...
Unable to access equipment but still want to follow your usual programming? This resource will allow you to modify your training to ensure you’re still benefitting from your normal program as much as possible. Exercises are listed in alphabetical order, with the...
SESSION NOTES: Relative Stamina (800-810) In the first minute, complete one rep of each exercise. In the second minute, complete two reps of each exercise. Continue until failure to complete. Then immediately, start again from one, this time swapping the order....
SESSION NOTES: Relative Stamina (788-799) Complete one rep of exercise A in the first minute, two in the second, three in the third etc until failure to complete. Then, immediately, repeat for exercise B. All unbroken. Choose difficulty where you will reach...
SESSION NOTES: Relative Stamina (779-787) For time: 100 repetitions of each exercise. Every time you break a set, switch exercises and add a one minute time penalty to your overall time. Choose a level of scaling so both movements are similar difficulty and you can do...
SESSION NOTES: Relative Stamina (774-778) Complete the total work for time, partitioning the movements as required. This session contains two upper body push based movements (each training different planes of movement) and two upper body pull based movements...
SESSION NOTES: Olympic Lifting (159, 164, 168, 172) A) ROM Olympic Lifting warm-up for snatch, clean, jerk. B) 10 mins to find a max for each of the three lifts. Part A addresses the most common faults in Olympic Weightlifting and allows you to practice them...
SESSION NOTES: Olympic Lifting (968-973) A) ROM Olympic Lifting warm-up for snatch, clean, jerk (see 'Ex. Demos).B) Take six attempts in 12 minutes to build to a one rep max of the first complex. Take six attempts in 12 minutes to build to a one rep max of the second...
SESSION NOTES: Olympic Lifting (595-600) A) ROM Olympic Lifting warm-up for snatch, clean, jerk (see 'Ex. Demos).B) Complete the required reps on the required time, increasing weight every time you complete the required consecutive sets with no misses. Part A...
SESSION NOTES: Olympic Lifting (585, 587, 589, 591) A) ROM Olympic Lifting warm-up for snatch, clean, jerk. B) Take 4 attempts in 10 minutes to find a touch and go rep max of each of the required movements (total 30 mins). Part A addresses the most common faults...
SESSION NOTES: Relative Stamina (182-189) Complete the required work. Every time you break a set (not unbroken), add one minute to your final time. This session contains alternating sets of upper body pulling based movement, with upper body pushing based...
SESSION NOTES: Multi-Modal (Multiple) The ‘Multi-Modal’ session combines multiple fields of exercise to deliver multiple benefits. While these sessions are not the best way to develop any single element of fitness, they have the advantage of being an extremely...
SESSION NOTES: Relative Stamina (487-492) This session contains three upper body pull based movements and three upper body press based movements. Each group of three exercises contains an overlap in the muscle groups - all pressing movements grouped together,...
SESSION NOTES: Olympic Lifting Drills (832) Drop snatch + tall snatch + snatch from power position: 3 x 2 x 50% max snatch. Clean pull + clean high pull + muscle clean + power clean. 5 x 2 x 50% max power clean. 1st set from power position, 2nd set high hang, 3rd set...
SESSION NOTES: Olympic Lifting Drills (830) Drop snatch + heaving snatch balance + snatch balance. 2 x 2 x 50% max snatch.Snatch balance. 2 x 5 x 80% max snatch. Tall clean: 1 x 5 x 50% max clean. Tall clean + clean from power position: 1 x 3 x 50% max clean. Tall...
SESSION NOTES: Olympic Lifting Drills (831) Four position snatch (power, high hang, top of knee, ground): 3x1x60% of max snatch. First set pause 2 second pause each position, second set 1 second pause, third set no pause. Floating clean (3s pause just off ground). 3 x...
SESSION NOTES: Olympic Lifting Drills (829) Tall snatch: 1 x 5 x 50% max snatch. Tall snatch + snatch from power position: 1 x 3 x 50% max snatch. Tall snatch + snatch from power position + snatch: 2 x 2 x 50% max snatch. Tempo front squat (53X2). 3 x 3 x 70% max...
SESSION NOTES: Olympic Lifting Drills (607) Pressing snatch balance + press in snatch + push press in snatch + push jerk in snatch. 4 x 2 increasing weight each set to find a heavy max. Four position clean (power, high hang, top of knee, ground). 3x1x60% of max clean....
SESSION NOTES: Olympic Lifting Drills (606) Snatch pull + snatch high pull + muscle snatch + power snatch. 5 x 2 x 50% max power snatch. 1st set from power position, 2nd set high hang, 3rd set above knee, 4th set below knee, 5th set ground. 1 ¼ front squat. 3 x 3 x...
SESSION NOTES: Olympic Lifting Drills (605) Snatch balance with three second pause in squat 2 x 3 x 70% of max snatch. Snatch balance with three second pause in squat + snatch: 2 x 2 x 70% of max snatch. Clean pull to knee with forward band pull. 1 x 5 x 120% max...
SESSION NOTES: Olympic Lifting Drills (603) Snatch from blocks or hang. 5 x 3. 1st set from power position (60% max snatch), 2nd set high hang (65%), 3rd set top knee (70%), 4th set below knee (75%), 5th set ground (80%). Power clean with 2s pause in receiving...
SESSION NOTES: Olympic Lifting Drills (602) Power snatch with 2s pause in receiving position, into overhead squat. 3 x 4 x 60% max power snatch. 1st rep ¼ depth, 2nd rep ½ depth, 3rd rep ¾ depth, 4th rep full squat snatch. Clean with 3s pause in the squat + bounce...
SESSION NOTES: Olympic Lifting Drills (601) Snatch pull to knee with forward band pull. 1 x 5 x 120% max snatch. Snatch pull to knee + snatch pull with forward band pull. 1 x 3 x 110% max snatch. Snatch pull to knee + snatch pull + power snatch. 2 x 2 x 80% max power...