Mike Gittleson was the Director of Strength & Conditioning at the University of Michigan for 30 years and was a part of 15 Football Championships in that time. He explains, a simple test can be quite tough.
Once a summer after 5 weeks of conditioning the incoming freshmen were asked to complete a simple little test. It required a stop watch for recording and of course 5 weeks of preparation.
1. Push-ups 600 reps
Each push up had to be done with good form. The total time it took to get to 600 was recorded.
2. Sit-ups 300 reps
The total time it took to get to 300 was recorded.
3. Chins 30 reps or 10 minutes
The total time it took to get 30 great chins was recorded. Or the total number of chins the athlete achieved in 10 minutes if they could not achieve 30 total chin-ups within the 10 minute period.
4. Leg Press 150 reps
The weight was taken from the athletes best set of 20. The total time it took to get to 150 reps was recorded.
5. Free Squats 100 reps
100 free body squats without any weight without stopping was recorded. If the athlete stopped the exercise began at 1.
Somthing to Shoot For
What counts as a push-up? The palms must be at shoulder-width. The body must remain straight throughout. The body must be lowered until at least 90 degree-angle is attained at the elbow and the body is parallel to the ground. The body must then be raised until the arms are straight. This equals one push-up.
one year: 1,500,230
24 hours: 46,001
1 hour: 3,877
30 minutes: 2,354
10 minutes: 450.
What counts as a chin-up? The chin must be raised above the bar. Each single chin-up must be started from a hanging position.The good news is that you can dismount as often as you wish.
1 minute: 51
3 minutes: 100
30 minutes: 528
1 hour: 968
12 hours: 3750
Sit-ups: 133,986 in 30 hours
I saw the great All-Pro Cincinnati Bengal, Tim Krumrie, at a coaches clinic do a 700 pound leg press 100 straight repetitions, while he at the same time, leg pressed and lectured the coaches about leg strength.
An athlete trains on the first model of the Pendulum Hip Press below