My Top Tests for Strength, Speed, and Endurance

Top 6 Tests for Strength (aka Force=Mass x Acceleration for 1 RM):

1. *Barbell Back Squat (goal=3x bodyweight=450 lbs)

2. *Barbell Flat Bench Press(goal=2.5x bodyweight=375 lbs)

3. *Barbell Deadlift (goal=3.5x bodyweight=525 lbs)

4. Barbell Bent-over Row (goal=2x bodyweight=300 lbs)

5. Barbell Overhead Press (goal=1.5x bodyweight=225 lbs)

6. Barbell Bicep Curl (goal=1x bodyweight=150 lbs)

Top 3 Tests for Speed (specifically Velocity=Magnitude + Direction):

1. 100-Meter Sprint (goal=10 sec)

2. 40 Speed Air Punches (goal=5 sec)

3. 20 Olympic Barbell Thrusts (goal=5 sec)

Top 3 Tests for Endurance (for stamina and cardio/muscular endurance):

1. 20 min Speed Walk (goal=2.5 miles)

2. 10 min Free Swim (goal=400 meters)

3. 5 min of Bodyweight Burpee (goal=150 reps)