Test sets

We have gathered test exercises for The Supreme Master Checkout in four groups:

  • Strength Power Endurance

  • Because of "Strength Power Endurance" is most physically exhausting group we have designed two sets of these test exercises:
    • Primary set
    • Full set
  • Mobility & Flexibility

  • Balance & Coordination

  • Mental

Among the test exercises symbol colors mean:
● (orange) Strength and Power, ● (green) Strength and Power Endurance, ● (blue) Endurance.
Despite we tried to make the test exercises universal for some people few ones aimed for strength endurance testing might become difficult and actually appear as strength tests.

Primary set

Primary set should cover most relevant body sections engaged in sport climbing which are proposed as:

  • Isometric strength of 4 fingers flexors
  • Isometric strength endurance of 4 fingers flexors
  • Isometric endurance of 4 fingers flexors
  • Isometric strength of arms flexors
  • Isotonic power of arms flexors
  • Isometric strength endurance of arms flexors
  • Isotonic strength endurance of arms flexors
  • Isometric strength of core flexors
  • Isometric strength endurance of core flexors
  • Isometric strength endurance of core extensors
  • Isotonic strength/strength endurance of legs extensors
  • Isotonic power endurance of overall body

The above set should provide you good overview about your physical abilities for climbing.

OBRAZEK CZLOWIEKA Z OZNACZONYMI SEKCJAMI

Full set

Full set should cover most relevant body sections engaged in sport climbing in wider perspective and sometimes for advanced climbers which are proposed as:

  • All test exercises in Primary set
  • Isometric strength of 3 fingers flexors
  • Isometric maximum strength of 4 fingers flexors
  • Isotonic strength of arms flexors
  • Isometric strength/strength endurance of arms extensors
  • Isotonic strength/strength endurance of arms extensors
  • Isotonic strength endurance of core oblique flexors
  • Isotonic strength endurance of core extensors
  • Isometric endurance of core oblique flexors
  • Isometric endurance of core extensors
  • Isometric strength endurance of legs flexors
  • Isometric endurance of legs extensors

OBRAZEK CZŁOWIEKA Z OZNACZONYMI SEKCJAMI

The above set should provide you extensive overview about your physical abilities for climbing.

Mental test

Aside of motor tests we have created mental tests to help you identify your weaknesses. This part is not provided for comparable analysis for ethical reasons. The results are shown as a chart of categories to help you out identify which you may work on to make the improvement and send harder routes.

Testing frequency

We advise you to commit The Supreme Master Checkout after each training block, but not more than 4 times a year. Mental tests should not be done more than 2 times a year.

  Strength Power Endurance Mobility & Flexibility Balance & Coordination Mental
Times a year 2 - 3 2 2 1 - 2