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.

CB029645Pretty 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.

60
Leave a Reply

avatar
45 Comment threads
15 Thread replies
0 Followers
 
Most reacted comment
Hottest comment thread
36 Comment authors
joeBeccaLandonAndrewLuke Recent comment authors
newest oldest most voted
joe
joe

i dont usualy mess around with push ups im 16 years old a power lifter and martial artist 5ft 10 inches 148 pounds max bench 205 max dead lift 305 max squat 225 and max trycep extenson 100

Becca
Becca

Eh,fail lol
Age:13
Height:5 ft 4″
Bench:140
Push up max:38
Rest push-up:25
Cant do pull-ups atm, cause i’m not at my house and there isn’t really anything to do a pull up on

Andrew
Andrew

First set: 36
Second set: 20
My max pull ups in the past have been around 13. I think I could bench around 125 @ 3RM.
I’m 20, around 150, and 5’11”

I’m sort of embarrassed by these. I consider myself pretty fit and have done much better than this in the past. However I did do an intense set of benching and weighted chin ups not more than 7 hours ago. Maybe I’m just trying to make myself feel good. I would really appreciate it if all of you wouldn’t mind sharing your training techniques with me! I could use it since I’m going to my first MMA training session (Simmler BJJ, Worcester, MA) tomorrow! Help me out!

Luke
Luke

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.

BJJ Latina
BJJ Latina

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?

Hunt
Hunt

22 years old, 230lbs

3RM: 255lbs
Pushup max – 68
after rest – 42

Supernated pullups – 16 (I dropped twice)
After 1m rest – 10 (dropped once)

Tanner
Tanner

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.

ivan
ivan

very good foto eric!:)

Zach
Zach

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

Josh
Josh

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

Josh
Josh

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.

Garrison
Garrison

Bench – 355 lbs 3x

Push ups- 70 reps

Push ups- 50 reps

Art
Art

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.

Darryl
Darryl

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

Bill
Bill

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.

Eric

Hey Bill – awesome to hear man, glad you’ve gotten some great results already! Keep it up!

Bill
Bill

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.

trackback

[…] a lot of people put their results into the first fitness assessment, which measured upper body push strength and endurance, great […]

Jason
Jason

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

Eric
Eric

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?

Art
Art

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.

Dave

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

chad
chad

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

Naomi
Naomi

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”.

Eric
Eric

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.

John
John

Bench 275 X 3
pushups 1st 90
2nd 78

I am a 20 year old male and I weigh 230 lbs.

Naomi
Naomi

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!

Eric
Eric

Those are VERY impressive numbers!! Most average guys can’t do any pullups – so with you doing 10 that’s awesome!

Naomi
Naomi

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.)

Joe
Joe

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!!!

Naomi
Naomi

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.)

Roberto
Roberto

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.)

Guy (South Africa)
Guy (South Africa)

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?

nate
nate

13 5’4 150
Bench-140X3
Pushups 83 followed by 72
Only 13!!!

Marcus
Marcus

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

Joseph Caples
Joseph Caples

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

chad Jordan
chad Jordan

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.

mrtnjl00
mrtnjl00

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.

Marty
Marty

I’m 15 and 160 lbs. I did 110 push-ups the first time and then 87 the second. I benched 145, 3 times.

mrtnjl00
mrtnjl00

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?

Bryan
Bryan

I did max 83 in 1 min then after 1min rest 46 more in 1 min.

Eric
Eric

Pretty solid…

lopez
lopez

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

Hotta
Hotta

1)bench press:200 pounds
2)Pushups: 50
3)Pushups after a minute: 15 ;-(
i’m 20 years old

Nathan
Nathan

Sorry, I’m 19 yrs. old

Nathan
Nathan

Pushups 1st set: 100
Pushups 2nd set: 85
Bench 3RM: 275

Bill
Bill

Hey Eric what are your numbers?

Eric
Eric

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…

Landon
Landon

Actually a lot of people having really high numbers doesn’t surprise me. Everyone is addicted to the bench press at the gym haha.

Bill
Bill

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

Justin
Justin

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.

Louie Coplan
Louie Coplan

What does RM stand for?

chad leonhardt
chad leonhardt

rep max

Joe
Joe

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…(:

Eric
Eric

NICE! Great relative strength and strength endurance.

chad leonhardt
chad leonhardt

Oh yeah I’m 29 years old

Eric
Eric

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.

chad leonhardt
chad leonhardt

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

chad leonhardt
chad leonhardt

Hey did 245 lbs on bench and 29 chin ups.

chad leonhardt
chad leonhardt

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