Let's build your Fitness Profile

    Intro

    Quick Instructions

    You should allow between 10 and 15 minutes to create your fitness profile. Don't worry if you don't have time now, you can come back later and do it.

    On the following form you need to enter a rating for all the skills and exercises on a scale of one to ten. Your best movements should be rated '10', your weakest should be rated '1'. Your other movements should have an even spread from 1-10.

    You need to enter ratings in comparison to yourself. You should compare to your own strengths and weaknesses, not other people's.

    For example, if you feel that out of all the movements, you are the best at a 1 rep max deadlift, then that would be your '10'. If your worst movement is pullups, then that would be your '1'. All the other movements would fall between those two, so rate them accordingly.

    If you are struggling to enter your numbers we have a tutorial video you can watch. There will also be instructions along the way as you fill in the form.

    Slow Lift Strength

    Slow Lift Strength

    First we have 1 rep maxes of the slow power lifts. Rate yourself from 1-10 on these. Remember to compare yourself to yourself, not to other athletes.
    Rating guide

    First we have 1 rep maxes of the slow power lifts. Rate yourself from 1-10 on these. Remember to compare yourself to yourself, not to other athletes.
    Rating guide

    Fast Lift Strength

    Fast Lift Strength

    Now do the same thing for 1 rep maxes of the fast lifts, the Olympic lifts. Rate yourself from 1-10 on these. Remember to compare yourself to yourself, not to other athletes.
    <Rating guide

    Now do the same thing for 1 rep maxes of the fast lifts, the Olympic lifts. Rate yourself from 1-10 on these. Remember to compare yourself to yourself, not to other athletes.
    <Rating guide

    Slow Lift Stamina

    Slow Lift Stamina

    Next we have multiple reps of the slow lifts. You might not have a done a 20 rep max of these, but you likely have an idea of your ability to do high reps of them in a workout. Rate yourself from 1-10 on these. Remember to compare yourself to yourself, not to other athletes.
    Rating guide

    Next we have multiple reps of the slow lifts. You might not have a done a 20 rep max of these, but you likely have an idea of your ability to do high reps of them in a workout. Rate yourself from 1-10 on these. Remember to compare yourself to yourself, not to other athletes.
    Rating guide

    Fast Lift Stamina

    Fast Lift Stamina

    High reps of the Olympic lifts. Again, you may not have specifically done a 10 rep max of these, but you should have an idea of you ability to do high rep sets of these. Rate yourself from 1-10 on these. Remember to compare yourself to yourself, not to other athletes.
    Rating guide

    High reps of the Olympic lifts. Again, you may not have specifically done a 10 rep max of these, but you should have an idea of you ability to do high rep sets of these. Rate yourself from 1-10 on these. Remember to compare yourself to yourself, not to other athletes.
    Rating guide

    Bodyweight Strength and Stamina

    Bodyweight Strength and Stamina

    If you need an assistance band to complete a single strict pull-up or dip then still rate yourself in comparison to your other scores.
    Rating guide

    If you need an assistance band to complete a single strict pull-up or dip then still rate yourself in comparison to your other scores.
    Rating guide

    Sprint/Agility, Rowing and Running

    Sprint/Agility, Rowing and Running

    Flat out, fast as possible sprint work. If you aren't sure what an Illinois Agility Test is, click here. The Box jump is a single rep, standing max height jump. Remember to compare yourself to yourself, not to other athletes.
    Rating guide

    Flat out, fast as possible sprint work. If you aren't sure what an Illinois Agility Test is, click here. The Box jump is a single rep, standing max height jump. Remember to compare yourself to yourself, not to other athletes.
    Rating guide

    Work Capacity

    Work Capacity

    Usually athletes perform better in certain time domains. Some are better at really short workout, some are better at longer ones. First, give yourself a rating for your worst and best time domain. The others should then fall between those two. Same 1-10 scale as before, comparing yourself to your other movements.
    Rating guide

    Usually athletes perform better in certain time domains. Some are better at really short workout, some are better at longer ones. First, give yourself a rating for your worst and best time domain. The others should then fall between those two. Same 1-10 scale as before, comparing yourself to your other movements.
    Rating guide

    Basic Skills

    Basic Skills

    Rate yourself for these skills based on your technique and skill level. Same 1-10 scale as before. If you can't do one of the listed skills then give yourself a '1'.
    Rating guide

    Rate yourself for these skills based on your technique and skill level. Same 1-10 scale as before. If you can't do one of the listed skills then give yourself a '1'.
    Rating guide

    Intermediate and Advanced Skills

    Intermediate and Advanced Skills

    If you are a beginner athlete and gave yourself a lot of '1's in the Basic skills section then don't fill out this secion.
    Rating guide

    If you are a beginner athlete and gave yourself a lot of '1's in the Basic skills section then don't fill out this secion.
    Rating guide

    How To Enter Your Profile Numbers

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    Rating Guide

    On a scale of 1 - 10 rate yourself...

    1 if you are unable to do this variable at all. It needs to be a major focus of your training to eradicate your weaknesses.

    2-3 if you can complete this variable but it’s one of your glaring weaknesses and is always the limiting factor in workouts. You feel you need to do a lot of this in your training to become more balanced.

    4 if this variable is a weakness, though not a major weakness. Sometimes you’re ok at this, but it occasionally lets you down in a workout.

    5-6 if you’re ok at this variable. It’s not a major weakness and not a major strength. You can get by in workouts with this variable.

    7 if are good at this variable. It’s very nearly a strength and with a small amount of work it could become one of your strengths.

    8-9 if you are very good at this variable. You excel when this is in a workout. It’s a major strength and there are only one or two things you can do better.

    10 if this variable is your absolute strength. This is what you’re best at.

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