Test of Will
*/

Training Guide

2019

Before You Start:

Click here to read the official rules of the competition.

Training Bootcamp

Exclusive training bootcamp for Test Of Will participants:

Singapore
Bangkok
Kuala Lumpur
Manila
Brunei
Coming Soon
Jakarta

Training Plan

You can also train yourself with the training guide.

Double Rope Slams
60
secs
ELITE Hit the horizontal target at 70 cm
OPEN Hit the horizontal target at 50 cm
Strategy Advice

Find a rhythm and pace that you can maintain as this will set the stage for the rest of the competition. You will need arm and shoulder strength, but mainly a stable core to perform well on this challenge. Try to keep moving at a steady pace throughout the entire 60 seconds.

Judging Criteria

Rope slams are done standing (within designated area) with both hands moving the rope simultaneously to make clear contact with 1) their respective lane number (at the front end of the lane) and 2) the horizontal target. The athlete's foot stance must be symmetrical. Any grip is allowed as long as both hands are fully grasping the end of the rope.

Rope Russian Twist
60
secs
ELITE Hit vertical targets (1 meter wide) with the ropes while leaning back with the torso
OPEN Complete movement (both arms goes past mid-line of body) while leaning back with the torso
Strategy Advice

By now, your heart will be racing, and your arms and shoulders will be tired from the previous movement. Although Russian Twists are done seated, they are taxing on the entire body, and especially the core. Here you will need the ability to catch your breath while at the same time constantly contracting your core to move the rope side to side. Besides strength and muscle endurance, you will also need rhythm and timing to keep the rope moving fluidly.

Judging Criteria

Russian Twists are done seated (within designated area) and to lean back at a 45-degree angle, with both hands moving the rope from side-to-side simultaneously. For Open Category participants, the rope has to clearly pass the mid-line of your body to count. For Elite Category participants, the rope has to clearly pass the mid-line of your body AND at least one side of the rope has to land ON TOP of the weight plates to count.

The athlete's hands and arms must be kept together at all times when moving the rope. Each hand has to be holding on to each end of the ropes. Any grip is allowed as long as both hands are fully grasping the end of the rope. The athlete must lean backwards during the movement (within designated area) and can choose to have their feet on the ground or feet lifted in the air.

Reverse Lunges
60
secs
ELITE MALE 20kg dead-ball on the shoulder (aligned with ear)
ELITE FEMALE 12kg dead-ball on the shoulder (aligned with ear)
Strategy Advice

Load up the dead-ball on your preferred shoulder and have a well-thought-out game plan for switching sides when your supporting shoulder gets tired. For this exercise, you will be moving forward (1 meter) every 15 repetitions so pay attention to your judge and listen for total reps completed. Like all other movements, form is important here and, for each repetition to count, the back knee must make contact with the floor and the hips must be extended at the top of the movement to avoid a "no-count".

Judging Criteria

Reverse lunges with a dead-ball is done by the athlete stepping backwards (alternating legs), touching the knee to the ground and returning to a standing position with FULLY EXTENDED HIPS. The dead-ball must always be on the shoulder (aligned with the ear) for the repetition to count (arm position is irrelevant, and both hands can hold on to the ball). The free hand is not allowed to aid or support in standing up in this movement. Changing the supporting shoulder is allowed but the repetition won't be counted unless the reverse lunge is performed with the dead-ball resting on the shoulder.

For a repetition to count; the athlete's back knee must touch the ground and return to full extension when standing before switching legs, HANDS ARE NOT ALLOWED ON LEGS FOR SUPPORT, the athlete's legs have to switch for each repetition to count, and at least one foot has to be in contact with the competition area at all times. Hands on hips is allowed as long as the hands are not used to support standing up. No jumping lunges is allowed. The exercise is OVER if the dead-ball drops on the ground for any reasons. Athlete moves forward (to designated area) every 15 repetitions.

Reverse Lunges
60
secs
OPEN MALE Bodyweight without any equipment
OPEN FEMALE Bodyweight without any equipment
Strategy Advice

For this exercise, you will be moving forward (1 meter) every 15 repetitions so pay attention to your judge and listen for total reps completed. Like all other movements, form is important here and for each repetition, the back knee must make contact with the floor and the hips must be FULLY EXTENDED at the top of the movement to avoid a "no-count".

Judging Criteria

Reverse lunges are done by stepping in a backwards motion, alternating legs and touching the back knee to the ground before returning to a standing position with FULLY EXTENDED KNEES AND HIPS. Hands are not allowed to aid or support in standing up at any part of this movement. For a repetition to count; the athlete's back knee must touch the ground and return to full extension when standing before switching legs, hands are not allowed on legs for support, the athlete's legs have to switch for each repetition to count, and at least one foot has to be in contact with the competition area at all times. No jumping lunges is allowed.

Rope Pulls
60
secs
ELITE Rope is pulled against pre-set resistance with increased difficulty
OPEN Rope is pulled against pre-set resistance
Strategy Advice

Having completed three challenges prior, your arms will be shaky, and legs feel like jelly but don't let that stop you from going all out in the last movement. You will need grit and determination to keep moving the rope the entire time as you pull against the resistance of the anchor point. Besides a strong grip, you also need strong pulling muscles in your upper body and an ability to maintain good posture in your back to perform well on this challenge.

Judging Criteria

Rope pulls are done standing (within designated area) by pulling one side of the rope until the end of the other side of the rope clearly passes the horizontal white marker. This is one rep. The athlete then grabs the end of the rope that passed the white marker, heads back to the designated area and returns to a symmetrical stance, and begin pulling until the end of the other side of the rope passes the white marker again. Repetitions are counted each time the end of the rope passes the horizontal white marker. RUNNING WITH THE ROPE IS ONLY ALLOWED UNTIL ATHLETE RETURNS TO DESIGNATED AREA as this challenge works the upper-body. It is the athlete's responsibility to ensure that the ropes are not tangled, and to fix if it becomes tangled.