Introducing DEUCE’s Deflection Test

**This Saturday’s 10AM GPP class will be replaced with the Deflection Test**

At the end of 2017, the coaching staff took a hard look at our introductory ‘Baseline’ and felt unanimously that we could create something better. While there was nothing wrong with the old ‘Baseline’, it simply served as a specific, low skill snapshot of one type of fitness output. In addition, it included thirty sit ups, a movement we aren’t particularly fond of for a number of reasons. This wasn’t our best expression of a welcome party, so we decided to up our game.

Coach Chris and Juan took on the responsibility of getting us to the next level and the result was a revamped ‘Baseline’ for the ‘Intro Session’ that each prospective student does here at DEUCE Gym. The ‘Intro Session’ will now include a general warm up that includes a dead bug variation to address intra-abdominal pressure and stability, and we teach hinging mechanics. The movement portion then transitions into some basic pull up, push up, squat work for quality with rest time for feedback from the coach. The objective measurement potion of the new ‘Baseline’ is our modified DEUCE Deflection Test, which simply measures basic aerobic capacity.

Athletes are prescribed a starting RPM on the Assault Bike to maintain for a minute. Each passing minute the athlete must hold two more RPMs than the previous minute until failure. Each athlete’s score is the RPMs of their last successful minute on the bike.

This simple, effective baseline test allows us to bring more value to our student body and maintain integrity in our quest for high level movement practices.

Want to try the DEUCE Deflection Test? Come this Saturday!

 

Logan Gelbrich

@functionalcoach