Strength and Conditioning Assessments
All throughout our childhoods, we’ve been administered tests to measure such things as our math skills (I killed these – thank you Chinese genetics!), reading ability, knowledge of history, geography, and more.
Pretty much every topic that we learned about, we were tested on.
Although some may argue that these tests don’t say much about our intelligence, they are definitely better than nothing.
After all, how do we know we’ve improved, if we don’t have a base level to compare against?
In terms of strength and conditioning for mixed-martial arts, it seems that testing yourself is not very common.
Instead, most guys are content to simply push themselves as hard as they can every workout and trust in blind faith that they’re improving their fitness for MMA.
Unfortunately, this couldn’t be further from the truth.
If you take MMA seriously, then you must keep an eye on your progress, to make sure your workouts are in fact working and that you’re getting stronger, more powerful, and improving your endurance.
Here are some basic tests that you can do right now to give yourself a baseline level of fitness that you can retest again a couple months down the road to see if you are in fact improving your fitness:
Upper Body
1) Maximum strength – Bench press (3RM)
Come on, can you really call yourself a guy if you don’t know, "How much ya bench?" I prefer to use a 3-4 RM just because for those fighters with less than stellar technique, going for a 1RM can put your shoulders at risk.
Just do a good warmup, then see how much weight you can push for 3 clean reps.
2) Endurance – Maximum # of Pushups
Easy – do as many as you can in good form. And whatever your form is, make sure you use the same form each time you test.
3) Recovery – Maximum # of Pushups, 1 minute rest, Maximum # of Pushups
This test shows you how quickly your upper body push muscles recover after complete exhaustion. Make sure you stick to EXACTLY 1 minute between sets to get an accurate gauge of your recovery ability.
Now you can do all of these same tests for your pulling muscles. The best way to do this would be either to use chinups or lat pulldowns. Rows are tough because form gets messy and range of motion shortens and it can be tough to judge when this happens and when the test should end – with chinups, if you can’t get your chin over the bar, the test is done. Also make sure you use a full range of motion, no choppy chinups!
These 3 tests are easy to do – you can even do the pushup tests right now after reading this article.
In fact – I want to hear what your results are like. Do the pushup test right when you’re done here (after a couple of warmup sets), then write your results in the comments below.
It’ll take you 4 minutes to do, and if we get enough participation, I’ll post 4 more tests for you to measure your strength, power, power endurance, and recovery for your lower body.
Let’s see what you’re made of – post your results to tests #2 and #3 below (and #1 if you know it). Toss your age in too if you want.
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Did 83 1st then 71 will have to wait for the bench to get off work. Don’t know if that’s a good result or not but it is what it is i guess
Oh yeah I’m 29 years old
Those are definitely good numbers Chad – and that’s tight that you were able to do it at work too…
So that would mean upper body muscular endurance and recovery for the pushing muscles is solid… I’m interested in your strength numbers now.
Thanks, will post results tonight or in the morning. I have practice tonight so might not get it in. I don’t do a lot of weights so might not be that good on max, pull ups should be solid! and by the way love the medicine ball workouts, changes things up and they are brutal if you push yourself thanks again
Hey did 245 lbs on bench and 29 chin ups.
I’m 34 years old, 5′6″ and 160lbs. The bench press was 225×3. Set# 1 for the pushups was 110. Set# 2 was 95. I was in the Army for 10 years though, so I’ve had plenty of practice on the pushups…(:
NICE! Great relative strength and strength endurance.
What does RM stand for?
rep max
Okay the last time I did pushups with 2 sets I got 100 first set 70 second set but I’m in better shape now so I will post after.
I’m at the library so I can’t do the test right now but I’m gonna do it when I get home and let you know wat’s up
Hey Eric what are your numbers?
Here are my stats:
Height: 6′
Weight: 167
Age: 28
Bench 3RM: 230 lbs
Pushups max: 72
2nd set of pushups: 32
FYI: Average heart rate from start of pushup test to end was 119 bpm.
I know in terms of my own fitness that my upper body push endurance leaves much to be desired…
But some of these 2nd set numbers I’m seeing posted here are insane! Dropping off by only 10-15 pushups after 1 minute of rest when you’re max is above 60 is VERY impressive…
Pushups 1st set: 100
Pushups 2nd set: 85
Bench 3RM: 275
Sorry, I’m 19 yrs. old
1)bench press:200 pounds
2)Pushups: 50
3)Pushups after a minute: 15 ;-(
i’m 20 years old
1) pushups: 60
2) pushups after 1 min. 25
I’m 26 years old and haven’t done much training in about a month and a 1/2
I did max 83 in 1 min then after 1min rest 46 more in 1 min.
Pretty solid…
Well i’m 44 years old. 5′ 6″ 184lbs. Bench Press was 225 3times.
Max number of pushups in correct form was 75.
1st Set of pushups was 70 and 2nd Set of pushups was 48.
I performed these test one right after the other with a 5 minute break between tests. Was I supposed to do them on seperate days?
I’m 15 and 160 lbs. I did 110 push-ups the first time and then 87 the second. I benched 145, 3 times.
Just wanted to make a correction on my post. I waited 15 minutes between each test. My keyboard on my lap top is acting up. Sorry.
I feel like crap after seeing those numbers already posted, but 45 pushups first and then 35. I’ll find out 3RM tomorrow, probably in the 175 range. I’m 31 and weigh 165.
I’m 38 years old 252 lbs
Bench- 3 RM 265
Push-ups – 1st set 65
2nd set 25
Lat pulldowns 165 lbs – 20 reps
2nd set 12 reps
16, 155lbs 5′9
No training in last 3-6 months. wasn’t even MMA training.
bench 160 x 3
pushups 1 – 70
pucsups 2 – 38 T_T
13 5′4 150
Bench-140X3
Pushups 83 followed by 72
Only 13!!!
Some pretty fine numbers there! Is there any way to compare these numbers with an mma standard anywhere, and are there target numbers P4P to aim at?
Prepare to be un-flabbergasted:
bench 80 x 3
pushups 33, 26
pullups 10, 8
50 year old female, 126 pounds, so that makes it a bit less lame!
Those are VERY impressive numbers!! Most average guys can’t do any pullups – so with you doing 10 that’s awesome!
Thanks! You know what, I just reread the instructions; I had thought that we only had a one-minute time limit for the tests, but I knew something was wrong when I saw people were doing 100 pushups!
So, I’m sure that I could get higher numbers on the pushup test. (But that’s still my limit on the bench and pullups.)
Naomi, you ROCK!!! I am a police officer, and I have seen a lot of recruits (male) who couldn’t even come close to your numbers. Great Job!!!
Thanks, Joe. When I started doing pullups at my gym, NOBODY else was doing them. But then the guys started nudging and teasing each other that if a mere girl (and an OLD one at that, I’m sure they thought) could do them, then THEY’D better start working harder! Now I usually have to wait for the pullup bar to be available!
Go get those bad guys, and be careful! (I used to want to be a cop, but answering the emergency phone lines for three years cured me of that.)
40 years old
165 LBS
3RM Bench 225lbs
Push up Max 129 (5min break then I did push endurance test)
Push up 1st:125
Push up 2nd:97
Chin up max:15,7 (I am recovering from a shoulder injury)
resting heart rate 56bpm
average heart rate during above tests 137 bpm
(I just had a fight last week so my conditioning is very good right now.)
Bench 275 X 3
pushups 1st 90
2nd 78
I am a 20 year old male and I weigh 230 lbs.
By the way, what is everyone’s view on “kipping” pullups? I know I’ll get a lot of grief about this, particularly from Cross-fitters, but I consider kipping to be cheating. (Ducking and running for the door.)
editing to add: Maybe cheating isn’t the right word; more like “grade inflation”.
Can be good – depends on when you use them.
They’re good for increasing velocity of chins – which is a good thing to train. We don’t always want to train heavy and slow.
So like any exercise, they can be useful when put in the context of a proper program.
But if I HAD to choose, I’d stick with full range of motion.
Did my 3rm today and it was 175.So, add to that the 45 pushups 1 set and 35 2nd set and those are my results.
Age 31,
height 5′9
weight 165
Just finished the pushup workout. Was done with pushup bars. 1st set 60 2nd set 60. The first set was not done to max but the second set was.
Age:50
Height:5′9″
Weight:172
Have not been training close to a year, just workout once every month or so.
bench press 335 lbs 3x’s
pushups 1st time 89
second time 77 in good form.
WOW… some of these numbers just sound unbelievable… literally.
I think next time it’ll have to be video posts… any of you guys wanna video what you got?
Yo Eric, I’ve been following your site for a while and I really dig it
my stats:
)
Age: 16
Weight: 146-148
Bench: 8 reps of 130 lbs (I don’t know my 3 RM, I’ll see if I can find out today)
Squat: 180, 8 rep
Dead Lift Chins: 15 (as of today!
for your test:
Push-Ups: 80
-1 min rest-
Push Ups round 2: 23
damn, I need to work on my muscle endurance
Hey Eric ,
It’s Bill. I finally did the tests.
I’m 17, weigh 157 at 5′10.
Bench Press is 135. (3rm)
Pushups 44 than 32.
Push up Max was 44.
But I was at 165 3 week ago. The first part of your MMA Ripped program made me lose 8 lbs. already! Loving the extra energy and endurance. My push-up max was 36 before I started.
Hey Bill – awesome to hear man, glad you’ve gotten some great results already! Keep it up!
I have a labrum tear in my right shoulder but I wanted to test it.
Bench: 200 lbs x 3
Push Ups: 65 set #1
then 20 set #2
Hey Eric you said that some of these numers were unbelievable
but you made this statement right after my numbers. You also
said that next time you wanted to do video post,I have no pro
blem with that, is just my gut that i’m ashamed of.
I’m 5′10″ 290 lbs 39yrs. young i’ve been lifting weights most
of my life,i use to bench 490lbs-squat 575lbs and military
pressed 275lbs. i still can kinda explode in power for 4-5
minutes then i get pretty winded.
Bench – 355 lbs 3x
Push ups- 70 reps
Push ups- 50 reps
Stats:
18, 5′6 130 wet
I haven’t benched much lately, switched out to push-ups on medicine balls, dips, and chest press to get away from burnout, but last time I did was with Richard Lupkes back home. If you haven’t heard of him google him and you’ll see why I add that in. I was about 125 wet at the time, (3-4 months ago), and could bust out about 6 at 185. I’m quite proud of that and hope I can hit it again when i find someone willing to spot me. I did hit 200 3 times around that same time but I had a spotter and I feel as though he helped me on the last one more than he’d admit. As for the push-ups I’ll post results when i’m done working cause i plan to train then anyway.
Results(easy controlled pace, could do more if i had went faster):
push ups 1: 59
push ups 2: 26
pull ups 1: 18
pull ups 2: 8
18 years, 5′6 130 soakin wet
Im 19 yo been training for about three years now in mma strength and conditioning just wanted to say thanks for all the posts really helped me out.
Bench 3RM – 300lbs
Pushup max – 128
After 1 min rest – 81
very good foto eric!:)
Hey I’m 17 years old and here my stats:
height: 6′3″
Weigh: 220
Max Bench 3 RM: 225
maximum pushup: 55
2nd set: 25
I’m a little weak in the upper body region, lacking in the chest. But I am busting my tail, so well see.
22 years old, 230lbs
3RM: 255lbs
Pushup max – 68
after rest – 42
Supernated pullups – 16 (I dropped twice)
After 1m rest – 10 (dropped once)
35 years old
Weight 162
Height 5′6.5″
bench 150 x 3
Push up max 63, 38 I hate push ups !
pull ups 7,5
Hum I guess I have a lot of work to do.
I have not lifted traditional weights in a long time. I use kettlebells more. does it really matter though? Trying to get stronger upper body strength for my Jiu Jitsu, what would you recommend?
14 years old
Bench: 180LB
Push-up Max: 50
Rest Pushup: 33
PUllups:9
I’ve been doing Muay Thai since I was 9 and BJJ. I also do alot of weight training, despite my age.