Start your Power Racing training by baselining each of the Power Race events. We will be resting between events and tailoring the weight used based on your current capabilities.   

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Required Equipment

Olympic barbell

Full Size Plates

Wall ball (10lb, 14lb, or 20lb)

Rower

Pull-Up Bar (not required for Sprint Race)

Timer and Log

 

Deadlift

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Step1: Find Your Working Weight

If you rarely deadlift or are new to deadlifting use either 65lbs or 50% of your bodyweight. Be sure to use full size bumper weights so the bar is at the correct height off the floor. Full size plates have a consistent 450 mm (17.7 inches) diameter for all weight amounts (10, 25, 35, 45), the thickness varies rather than the diameter.

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If you are an experienced deadlifter select a weight that you could do 12-18 reps before hitting failure.   

 

Pre-Test Weight Check: To test that the weight selected will work for you, load the bar, and do 10 reps. How did it feel? Evaluate how you feel

against the chart below and adjust the weight appropriately:

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Rest for 3-5 minutes

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Step 2: Complete the Baseline Test

• Start a timer, complete 50 reps, stop the timer

• Use proper form. Don’t drop or bounce the weight. While Power Racing is a race it’s not about rushed reps. Think “I’m doing 50 singles”. Speed in Power Racing comes from being able to do high rep sets with minimal rest periods.

• Take short breaks when you need them. You will likely use 4-8 sets to complete all 50 reps.

• Record the weight used and the time it took to complete 50 reps

 

Bench Press

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Step1: Find Your Working Weight

If you rarely bench press or are new to bench press use either just the bar (45lbs) or 40% of your bodyweight.

 

If you are an experienced bencher select a weight that you could do 12-18 reps before hitting failure.   

 

Pre-Test Weight Check: To test that the weight selected will work for you, load the bar, and do 10 reps. How did it feel? Evaluate how you feel against the chart below and adjust the weight appropriately:

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Rest for 3-5 minutes

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Step 2: Complete the Baseline Test

• Start a timer, complete 50 reps, stop the timer

• Use proper form. Don’t bounce the weight off your chest and extend your arms fully on each rep. While Power Racing is a race it’s not about rushed reps. Think “I’m doing 50 singles”. Speed in Power Racing comes from being able to do high rep sets with minimal rest periods.

• Take short breaks when you need them. You will likely use 4-8 sets to complete all 50 reps.

• Record the weight used and the time it took to complete 50 reps

 

Wall Ball Squat Toss

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Step 1: Pre-Test Ball Weight Check

• Females: Try completing 5 reps with 14lb ball. If you can’t throw the ball to 8ft consistently use the 10lb ball for your test.

• Males: Try completing 5 reps with 20lb ball. If you can’t throw the ball to 9ft consistently use the 14lb ball.

• Rest for 3-5 minutes

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Step 2: The Baseline Test

• Start a timer, complete 25 reps as quickly as you can, stop the timer

• Use proper form. Catch the ball on each rep and complete a full squat before throwing.

• Take short breaks when you need them. Use as many sets as needed to complete all 25 reps.

• Record the ball weight used and the time it took to complete 25 reps

 

Burpees

If you are training for Standard, Elite, or Olympic skip burpees. Click here to see the race standards for each class.

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Step 1: The Baseline Test

• Start a Timer, complete 10 burpees, stop the timer

• Record your time

 

Pull-Ups

If you are training for Sprint or Fun Race skip pull ups. Click here to see the race standards for each class.

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Step 1: The Baseline Test

Select the reps to complete based on the class you plan to compete in

 

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• Start a timer, complete the number of reps from the table above, stop the timer

• Use as many sets as needed. Even if you can only do 3-5 reps per set you can Power Race. 5 sets of 4 gets you to the Standard level.

• Record your reps and time

 

Row

Step 1: The Baseline Test

Select the distance to complete based on the class you plan to compete in

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• Record your total time and your 500m pace.

               

Run

Step 1: The Baseline Test

Select the distance to complete based on the class you plan to compete in

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• Record your time

 

At the end of the baseline test you will have a spreadsheet that looks like the example below. You can download or print this template here. Retest again following this same format in 4-6 weeks. If your training program is working, you will see all of the times drop with each test.