Mobility · Body
Strength test: split squat 8 reps
A measurement exercise that stays for 4 weeks while the other gym exercises rotate. Long step, left foot forward, right foot back on the toes, a dumbbell in each hand, upper body upright. Warm up with a light set. Lower straight down until the back knee nearly touches the floor and stand up. Do 8 reps per leg with a weight that leaves 2 in the tank and log the weight per hand. If you get 10 instead of 8, add 2-10% next time. The same weight two weeks running is also a result. TPI calls 150% of bodyweight for 8 reps good; the article does not say whether bodyweight is included, so only your own trend counts. Pain 3/10 or more: no test that week.
- Trains
- Speed, Balance
- Dose (suggestion)
- 1 test set per leg in the first gym session each week, then 2 normal sets
- Count
- Legs with 8 clean reps at this week's weight (log kg per hand), out of N
- Stop signal
- Stop: pain 3 out of 10 or more, pain spreading into an arm or leg, numbness, or more pain the next morning.