The MTI 45+ Fitness Assessment

 

MTI is seeking Lab Rats to try our new MTI 45+ Fitness Assessment. Please complete the assessment described below, and email your results to rob@mtntactical.com by Jan 8!

All mountain and tactical athletes will experience a noticeable physical decline in their late 40s and into their 50s. Many come to this age with significant mileage already on their joints, and most will begin to experience knee pain common to athletes this age. Others, will come with an injury history such as knee, ankle, and hip operations. 

The exact age at which begins to significantly impact training isn’t universal, but in general, by 50, most find joint pain limits the range of motion, some activities, and especially, loaded, deep squatting. 

This assessment has 4 events, spread over 2 days:

Day 1

• Event 1: 3RM Hinge Lift (3 Rep Max) – assesses overall total body strength
• Event 2: Max Rep Arms Extended Had Release Push Ups in 2 minutes – assesses upper body and core strength
• Event 3: Max Rep Sandbag Keg Lift in 90 seconds – assesses chassis integrity strength and strength endurance, explosive power, work capacity upper body pulling strength and grip strength. 

Day 2

Athlete’s Choice ….

• Run 3 Miles for Time, or …
• Row 5000m for Time, or
• Stationary Bike 9 Miles for Time, or…
• Swim 1500m for Time

3RM Hinge Lift
Divide your 3RM Hinge Lift by your bodyweight and see the chart below. For example, a 150 pound athlete scores a 3RM Hinge Lift  of 225 pounds. 225/150 = 1.5 or 2 points for this event.

Male 3RM Hinge Lift Relative Strength   (3RM load / bodyweight)	3RM Hinge Lift Event Score	Female 3RM Hinge Lift Relative Strength  (3RM load / bodyweight)	3RM Hinge Lift Event Score
<1.35	0 Points	<.9	0 Points
1.36-1.45	1 Point	.91-1.05	1 Point
1.46-1.55	2 Points	1.06-1.2	2 Points
1.56-1.65	3 Points	1.21-1.35	3 Points
>1.65	4 Points	>1.35	4 Points

Max Rep Hand Release Push Ups in 2 Minutes

Male Athletes	HR Push Up Event Score	Female Athletes	HR Push Up Event Score
<15 Reps	0 Points	<10 Reps	0 Points
16-25 Reps	1 Point	11-20 Reps	1 Point
26-37 Reps	2 Points	21-30 Reps	2 Points
38-50 Reps	3 Points	31-40 Reps	3 Points
>50 Reps	4 Points	>40 Reps	4 Points

Max Rep Sandbag Keg Lift @ 40/60# in 90 Seconds (48″ Ledge)

Male Athletes	SB Keg Lift   Event Score	Female Athletes	SB Keg Lift   Event Score
<10 Reps	0 Points	<10 Reps	0 Points
11-20 Reps	1 Point	11-20 Reps	1 Point
21-30 Reps	2 Points	21-30 Reps	2 Points
31-40 Reps	3 Points	31-40 Reps	3 Points
>40 Reps	4 Points	>40 Reps	4 Points

3 Mile Run, 5000m Row, 1500m Swim, 9 Mile Stationary Bike

3-Mile Run

Male Athlete Finish Time	Points	Female Athlete Finish Time	Points
>34:30	0 Points	>38:14	0 Points
34:29-28:51	1 Point	38:13-32:30	1 Point
28:50-24:41	2 Points	32:29-28:10	2 Points
24:40-21:37	3 Points	28:09-24:53	3 Points
<21:37	4 Points	<24:53	4 Points

5000m Row

Male Athlete Finish Time	Points	Female Athlete Finish Time	Points
>23:50	0 Points	>28:52	0 Points
23:49-22:26	1 Point	28:51-26:34	1 Point
22:25-20:58	2 Points	26:33-24:22	2 Points
20:57-19:36	3 Points	24:21-22:21	3 Points
<19:36	4 Points	<22:21	4 Points

1500m Swim

Male Athlete Finish Time	Points	Female Athlete Finish Time	Points
>34:40	0 Points	>35:02	0 Points
34:39-27:38	1 Point	35:01-28:37	1 Point
27:37-21:47	2 Points	28:36-23:09	2 Points
21:46-17:11	3 Points	23:08-18:44	3 Points
<17:11	4 Points	<18:44	4 Points

9-Mile Stationary Bike

Male Athlete Finish Time	Points	Female Athlete Finish Time	Points
>45:00	0 Points	>54:00	0 Points
44:59-37:00	1 Point	53:59-48:00	1 Point
36:59-41:00	2 Points	47:59-42:00	2 Points
40:59-34:00	3 Points	41:59-38:00	3 Points
<34:00	4 Points	<38:00	4 Points

Overall Scoring Chart:

Score	Point Range
Poor	0-7
Good	8-11
Excellent	12-16

Example:

180# Male Athlete Results:

Event	Result	Points
3RM Hinge Lift	305 Pounds (1.69)	4
Max Rep HR Push Ups	32 Reps	2
Max Rep Sandbag Keg Lift	45 Reps	4
5000m Row	20:30	3
Final Score		13