Welcome to your HTK8 Assessment.
This physical fitness test has been developed as a simple and effective way for you to assess yourself and track your performance improvements. It uses a few specific base exercises that everyone should be performing, and we have a complete scoring system laid out for you to measure your results against, so you can see what level you are performing at.
The exercises in this test cover and effectively assess you on the following 5 key areas that are important to your overall performance.
- Muscular endurance/Work capacity
- Cardiovascular endurance
There are 8 exercises but if you don't have access to the correct equipment and can't perform some of them then you can leave them out. You also do not have to practice for your first test, the goal is to see where your performance is currently at and set goals for improvement. After you have completed your training plan make sure you use this test again to see how your performance has improved.
Score calculator- HTK 8 Assessment Calculator
WARMUP & PREPARATION
Before performing any of the exercises you will need to start with some dynamic stretches and some cardio. We recommend performing a 5 minute walk or jog then the HTKMOB circuit for your dynamic stretches.
We want the best score you've got for each exercise and to acheive that you cannot just jump into it without preparing. You should start by performing 2-3 warm up sets of the exercise you are testing on before the set you record. This applies to all except your 2 mile run.
For your deadlift and overhead press, your warmup is extremely important. Start light with lots of reps and perform 4 warmup sets to fire up your nervous system. The percentages is based on effort output. Use it as a guide to the weight you choose to put on the bar.
15-20 reps @ 20%
6 reps @ 60%
4 reps @ 70%
2 reps @ 80%
Rest a few minutes till you feel ready for your max set.
Note: If the weight you choose for your max set is too light or too heavy. Rest for a few minutes, adjust the weight accordingly and go again.
HOW TO PERFORM
There are 8 exercises that we will be using to test your performance. To make sure your results are correct, and your muscles are not fatigued we have broken it up into two separate sessions that can be performed over one or two days.
You will need to block out around 30-45minutes for each session. I have included a detailed how to of all exercises below.
NOTE: You must have at least a 6-hour break in between sessions and whatever you chose to do for pre-testing must also be duplicated for post testing, to ensure fair and accurate results.
BROAD JUMP: (POWER)
The broad jump is one of the easiest, safest, and most accurate ways to test explosive power. We are looking for how far your legs can take you with one jump. Begin with a warmup and choose the best of three.
DEADLIFT 3REP MAX: (STRENGTH)
The deadlift is one of the most complete exercises working nearly every muscle in the entire body and the best way to test overall pure strength. We are wanting to know the max you can lift for 3 full repetitions. You can perform your deadlifts with a standard bar or trap bar.
Technique? We have chosen to leave this out for the deadlift because the two options here, the conventional deadlift and trap bar are quite different techniques and there are many ways to skin a cat here.
I have included links to two videos below to help show form for both options and also some rules to guide you.
LINK (To be added conventional DL)
LINK (To be added trap bar DL)
- NO BOUNCING! The barbell or trap bar must stop completely on the floor after each rep.
- If your form begins to breakdown stop!
- Try and use the same set up for pre and post testing.
- If you use a belt or straps or chalk for the first test, use it again on the post testing
OVERHEAD PRESS: (STRENGTH)
The overhead press is on par with the pull-up for the crown of the ultimate upper body exercise, hence why it's included in the HTK8. We are testing your 3 rep max for this exercise.
Tip: If possible, utilize a power or squat rack, as cleaning the bar up is going to use energy and require sufficient technique not applicable to this testing protocol.
- Stand with the bar on your front shoulders, and your hands next to your shoulders
- Press the bar over your head, until it’s balanced over your shoulders and mid-foot
- Lock your elbows at the top and shrug your shoulders to the ceiling.
- No leg drive, this is an upper body testing exercise.
- Lower the bar to your chin not all the way to your chest before repeating.
PULL-UPS: (MUSCULAR ENDURANCE)
As I mentioned before, the pull-up is one of the best measures of upper body strength alongside the OH press. In the HTK8 testing protocol we use it as a muscular endurance test.
- Use overhand grip
- Arms fully extended at the start of each rep
- Pull yourself up to eye level to the bar.
- As soon as you can't get your eyes to the bar or above stop.
- No swinging or kipping.
400M SPRINT REPEAT: (MUSCULAR ENDURANCE)
A single four-hundred-meter sprint shows you have some great energy output, doing a second one shows you have recovery capacities developed in your body to handle true endurance, this is critical. Can you pump out high energy and do it over and over?
- Sprint 400m at maximum effort.
- Record your time and then rest 2 minutes (this starts as soon as you cross the finish line)
- Sprint your second 400m at maximum effort.
- Add both times together and divide by 2 to get your final score.
A track is not essential but is recommended as its easiest for keeping a track of your distance. Make sure you use the same track or testing area for pre & post testing.
PUSH-UPS: (MUSCULAR ENDURANCE)
The classic military test, punishment, and a great way to test muscular endurance of the upper body. We are testing to see how many you can perform in one go, with correct form, before breaking.
- Begin in a push-up position on hands and toes with hands shoulder-width apart and elbows fully extended.
- While keeping a straight line from the toes to hips, and to the shoulders, lower your upper body so your elbows bend to 90 degrees.
- Push back up to the start position. That is one rep.
- Continue with this form and complete as many repetitions as possible without breaking form.
20-YARD SHUTTLE: (AGILITY)
Agility is important for the tactical athlete from changing firing positions to the Law enforcement officer changing direction in a foot chase to the fireman dodging a collapsing wall.
The 20-yard shuttle is our choice to test agility due to the easy ability to set up and conduct accurate and easily duplicable testing results. The name "20-yard shuttle" is derived from the total yards that you travel during the drill.
Note: To time how long it takes you to complete the whole 20 yards, either have someone do it for you, or hold a stopwatch in your hand (although this is the less accurate option).
- Set up 3 cones/markers 5-yards apart.
- Start in the middle of a 10-yard distance with one hand touching the ground
- Push off your dominant leg and head in the opposite direction for 5-yards.
- Next reverse as quickly as possible and go 10-yards in the opposite direction.
- Finally, reverse direction again, ending the drill at your starting point.
2 MILE RUN: (CARDIOVASCULAR ENDURANCE)
The longest and possibly hardest for most saved for last, the 2 mile run. This test shows your cardiovascular endurance and mental fortitude.
As with all tests above replicating the pre and post-test is the most important aspect. Whether you use a track, pavement or grass is going to make a huge difference.
- Don’t stop. If you have to walk then walk, but do not stop moving.
- As stated above utilize the same running surface and ideally weather conditions.
- Don’t do one run on a treadmill and one outside.