TPH Testing Weeks
Wrapping up a training cycle is always fun — we test the lifts we’ve been focusing on, members celebrate their wins, and ten they start to get really excited about what’s next!
Testing weeks have been part of TPH ever since we opened, but our approach to them has evolved since our first few. They used to be a lot more involved than their current iteration: we would test all or most movement patterns, and multiple time domains for metcons.
Our first testing week looked like this:
Monday
A. 1RM weighted pull up
B. 1RM back squat
C. 500m row time trial
Tuesday
A. 1RM strict press
B. Max unbroken PP @ “A”
C. 3K run time trial
Wednesday
A. 1RM clean and jerk
B. 3RFT: 25 burpees + 25 American swings (53/35)
Thursday
A. Shuttle sprint
B. AMRAP18: 15 BJSD (24/20) + 12 shoulder to overhead (115/75) + 9 toes to bar
Friday
A. 1RM close grip bench press
B. 1RM deadlift
C. “Karen” + score max unbroken wall balls
About a year in, we had one testing week where a few of the days had only strength maxes. We learned pretty quickly from members that most people don’t like this format! Live and learn. While we still have a strength bias as a gym, we no longer try to do everything at once. The cool thing is our members tend to get better at everything anyway, even if it’s not always as dramatic as an official new 1RM.
In more recent testing weeks, we have pared things down, and usually test 1-2 major lifts and 0-1 benchmark conditioning workouts. This reflects my general programming strategy of having a structured progression for one or two lifts in each training cycle, then crafting well-rounded conditioning workouts with the goal of improving general physical preparedness (GPP) instead of focusing on a specific benchmark workout to improve. While I have programmed progressions to improve specific conditioning workouts (most recently, the 2K row), this is the exception and not the rule.
It’s easier for members (and coaches) to get excited about lifts when we limit the number of things we’re focusing on in a given cycle. And it can be hard to get pumped up for an entire week of testing — that’s a lot, mentally! When we limit it to two days, like we did last week, members tend to come in fresh, focused, and fired up.
Overall volume is generally low when we’re testing major lifts, because we want to allow members ample time and energy to find a 1RM, instead of rushing through it and feeling like they have to save energy for a conditioning piece afterward.
How do you feel about testing weeks? Love them? Hate them? Don’t care and just treat it like a normal training week?
Let me know in comments!