Athletes Strength Ledger

Static strength training: Exercise without movement. In the static table below, the athletes will hold their body in a stable position. Also called Isometric, this method of training is one of the fastest ways to develop strength. However, strength improvements are primarily seen at the position trained.

Dynamic strength training involves movement. Difficulty is changed by adding repetitions, increasing the resistance (added weight), and sometimes modifying the technique of the exercise task. The cross-fit athletes and ninja warriors train similar to this also.

[ST-01] 3-Sec. Chin-Hold to slow lower down (pull strength No. 1)

Eccentric Strength Table-1: (for students that can't do 1-chin-up)

Chin-Hold to lower down
Same with added wreights
Maximum of 5-tubes

0-tubes	1-tube	2-tubes	3-tubes	4-tubes	5-tubes
✓	✔	..	..	..	..

[ST-02] Chin-up chart for basic pull strength.

Dynamic Strength Table-1: Chin-Up Challenge-02 Enter date & [L]eft [R]ight [B]oth [H]elp when appropriate)

Low Chin-ups (R-Pb-Hb)
Chin-ups from hang (R-Pb-Hb)
Mixed Grip Chin-ups (R-Pb-Hb)

Chin Ups	Low Chin-ups			Chin-ups from a Hang			Mixed Grip (L-R-B)
Chin Ups	1-rep	3-reps	5-reps	1-rep	3-reps	5-reps	1-rep	3-reps	5-reps
Rings	..	..	..	..	..	..	..	..	..
P-Bars		..	..	..	..	..	..	..	..
Hi-Bar	..	..	..	..	..	..	..	..	..
Total	3	9	15	3	9	15	6	18	30

Static Strength Table-3: Chin-hold Challenge... Enter date & [L]eft [R]ight [B]oth [H]elp when appropriate)

Chin-holds on (R-Pb-Hb)
Chin-holds 1-arm w/wrist (R-Pb-Hb)
Chin-holds with 1-arm (R-Pb-Hb)

Chin Holds	2-Hands			1-Hand & wrist (L-R-B)			1-Hand only (L-R-B)
Chin Holds	3-sec.	5-sec.	10-sec.	3-sec.	5-sec.	10-sec.	3-sec.	5-sec.	10-sec.
P-Bars	..	..	..	..	..	..	..	..	..
Rings	..	..	..	..	..	..	..	..	..
Hi-Bar	..	..	..	..	..	..	..	..	..

Dynamic: Rope Climb Table-4

Rope Climb	Off Ground	Climb Levels	W/No Legs	Legs in-L	Hand Hops
3-sec.	..	..	..	..	..
5-sec.	..	..	..	..	..
10-sec.	..	..	..	..	..
not timed	(not used)	..	..	..	..

Dynamic: Superman Challenge (enter the date accomplished). Our gymnastics strength drills are low rep (10 and less).

Superman Sets	1-rep	3-reps	5-reps	8-reps
Inversion Chins	..	..	..	..
Wide Arms	..	..	..	..
L-sit Chin-Ups	..	..	..	..
Muscle-Ups	..	..	..	..
Pull-overs	..	..	..	..
Rev.Pull-overs	..	..	..	..
Archer Pull-ups	..	..	..	..
Korean Dips	..	..	..	..
1-arm Pull-Ups	..	..	..	..

Dynamic: 3-set Pull strength builders. Only team and advanced Level 4 athletes will record these.

Chin-ups	1st - (10-reps)	2nd - (8-reps)	3rd - (6-reps)	Date
( 1 )	..	..	..	..
( 2 )	..	..	..	..
( 3 )	..	..	..	..

Dynamic: 3-set Dip strength builders,

Dips	Set-1 (10)	Set-2 (8)	Set-3 (6)	Date
( 1 )	..	..	..	..
( 2 )	..	..	..	..
( 3 )	..	..	..	..