Standards & Testing Protocols

Curious about how we move? SparkFit follows the StrongFirst system of strength training.

 
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Kettlebell Level 1

Swing (10 repetitions each side)

  • Double Clean (5 repetitions)

  • Press (5 repetitions each side)

  • Double Front Squat (5 repetitions)

  • Snatch (5 repetitions each side)

  • Get up (1 repetition each side)

 
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Kettlebell Level 2

  • Windmill (3 repetitions per side, with snatch test bell)

  • Bent Press (1 repetition on 1 side with a snatch test bell)

  • Double Snatch (5 repetitions, with one size down from snatch size bells

  • Double Push Press (5 repetitions, with snatch test bell)

  • Double Jerk (5 repetitions, with snatch test bell)

 
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Barbell

THE STRENGTH TEST

Deadlift: Student must complete 1 repetition (conventional or sumo) with a weight that is equivalent to:

  • Men—2 x bodyweight, rounded up to the nearest 5lbs/2.5kg, not to exceed 450lbs/205kg

  • Masters Men (50 and over)—1.8 x bodyweight,rounded to the nearest 5lbs/2.5kg,not to exceed 450lbs/205kg

  • Women—1.5 x bodyweight, rounded up to the nearest 5lbs/2.5kg

  • Masters Women (50 and over)—1.35 x bodyweight, rounded up to the nearest 5lbs/2.5kg

Bench Press: Student must complete 1 repetition with a weight that is equivalent to:

  • Men—1.25 x bodyweight, rounded up to the nearest 5lbs/2.5kg

  • Masters Men (50 and over)—1.1 x bodyweight, rounded up to the nearest 5lbs/2.5kg

  • Women—0.75 x bodyweight, rounded up to the nearest 5lbs/2.5kg

  • Masters Women (50 and over)—0.65 x bodyweight, rounded up to the nearest 5lbs/2.5kg

THE TECHNIQUE TEST

The following skills are tested for 5 reps with the specified weights:

Back Squat

  • Men—bodyweight, rounded up to the nearest 5lb/2.5kg

  • Masters Men (50 and over)—0.9 x bodyweight, rounded up to the nearest 5lb/2.5kg

  • Women—0.75 x bodyweight, rounded up to the nearest 5lb/2.5kg

  • Masters Women (50 and over)—0.67 x bodyweight, rounded up to the nearest 5lb/2.5kg

Deadlift (conventional or sumo)

  • Men—1.5 x bodyweight, rounded up to the nearest 5lb/2.5kg

  • Masters Men (50 and over)—1.3 x bodyweight, rounded up to the nearest 5lb/2.5kg

  • Women—bodyweight, rounded up to the nearest 5lb/2.5kg

  • Masters Women (50 and over)—0.85 x bodyweight, rounded up to the nearest 5lb/2.5kg

Military Press

  • Men—0.67 x bodyweight, rounded up to the nearest 5lb/2.5kg

  • Masters Men (50 and over)—0.5 x bodyweight, rounded up to the nearest 5lb/2.5kg

  • Women—0.5 x bodyweight, rounded up to the nearest 5lb/2.5kg

  • Masters Women (50 and over)—0.4 x bodyweight, rounded up to the nearest 5lb/2.5kg


 
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Bodyweight

THE STRENGTH TEST

  • Men—one-arm/one-leg pushup; one side is tested

  • Masters Men—one-arm pushup with feet at shoulder width

  • Women—one-arm pushup with feet at shoulder width

  • Masters Women—6-8” elevated one-arm pushup with feet at shoulder width

THE PISTOL TEST

  • Men and Womenbelow parallel pistol on one leg

  • Masters Men and Womenbox pistol to below parallel on one leg

THE PULL-UP TEST

  • Men5 dead hang pull-ups

  • Masters Men—1 pull-up

  • Women1 pull-up/chin-up or a 45-second flexed-arm hang

  • Masters Women30-second flexed-arm hang (chin-up grip)