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 |
