KPI WEEK: TIME TO PUT YOUR STRENGTH TO THE TEST (6/27-7/2)

HOW TO TELL IF A PROGRAM WORKS?
KPI stands for key performance indicator, a quantifiable measure of performance over time for a specific objective. KPIs are assessments that provide targets for us to shoot for, milestones to gauge progress, and insights that help us make better decisions with our training. 

Every goal you want to achieve - adding muscle, losing weight, improving mobility, establishing a routine - it comes down to your consistency following the program.

We have developed 8 KPI tests that allow us to quantifiably determine if you are getting better or worse with your training. Your results will show if your program works. 

THE KPI TESTS:

1. TRAP BAR DEADLIFTS - Test your strength with a 3RM 
2. MAX PUSH-UPS - GOAL: Men: 100 Push-ups / Women: 60 Push-ups in 2-minutes with APFT Standards
3. BENCH PRESS - Test your strength with a 3RM
4. FARMER'S CARRY FOR TIME - 40% bodyweight each hand. Standards: Men: 60 seconds / Women: 30 seconds
5. BACK SQUATS - Option A) Test your strength with a 3RM // Option B) Complete as many quality reps of Goblet Squats at 50% bodyweight in one unbroken set.
6. MAX CHIN-UPS - If you can't do a chin-up, you'll do a dead arm hang where you hold onto the pull-up bar for as many seconds as you can.
7. KETTLEBELL STRENGTH & ENDURANCE - Complete the following: 10x10 SA Swings per side (5 minutes) and 5x1 per side Turkish Get-up (10 minutes)
8. THE KETTLEBELL MILE - 20-30% Bodyweight for time

IMPORTANT NOTE:
Testing is not training. KPI test are competitions against previous self, treat your competition days as competition and your training days as training.

More specifically, training days are where you put strength (and whatever qualities you're working on) into your fitness bank. Competitions - which can be actual races or events like KPI testing, etc - are the occasions where you are SPENDING what you've saved in the bank. 

People often mix up these two and make regular training too difficult (by adding in more of something into a training session, or not following prescribed weight, etc); and also by not pushing hard enough during competition.

Give yourself the recovery your body needs so you can get the best resutls possible when you test.