Progress Markers

Before Begining

Before an athlete can begin to participate in any introductory training, the following are considered markers before an athete can begin to learn the competition lifts

• 1 minute front plank and a 1 minute side plank
• 20 second flex arm hang
• 10 sit ups
• 10 push ups
• Hold a 15kg plate over their head for 20 seconds

These are considered minimum goals. We consider these important markers to ensire there is little risk becoming injured when learning the more complicated competition lifts.