Online training test
Our tests are a tool to help you manage your online training independently.
We offer you Three tests to work on finger strength, pulling strength, and continuity. Choose the aspect you want to work on, take the test and, based on the results, we will offer you a series of training proposals.
If you have any questions, you can ask our technical team. Let's get started!
Take your own tests
These tests will help you navigate online training, measure your current fitness level, and guide you on what training to follow.
First you must choose which area you want to work in:
Finger strength
Test: Finger strength
Before measuring your finger strength you should Take into account the following premises:
- The grip type will be semi-arched and semi-extended.
- Don't use your thumb
- Arms extended and at shoulder height
- Scapulae activated
- Hip in retroversion
- Don't cross your feet
- Avoid swaying
Finger strength test:
How long have you been climbing? If you have been practicing for a year or less, take the test on a 35mm ruler. If you have been practicing for more than a year, you can take it on either 35mm or 16mm.
Warm your fingers before the test. Perform suspensions (5 seconds of suspension and 40 seconds of rest), gradually decreasing the size of the ruler.
Hang from the selected power strip (35 or 16mm) and time the time you manage to stay hanging.
If you don't manage to hang on for 5 seconds on the 16mm strip, then you have to do the test on a 35mm one.
Depending on how long you can hang from the 35mm rail, you'll have a different working rail:
- Si You don't even reach 40 secondsYour work strip is the 40mm one
- Si You arrive exactly at 40 secondsYour work strip is the 35mm one
- Si You do more than 40 secondsYour power strip is the 30mm one
Depending on how many seconds you manage to stay stuck in the 16mm strip, you will have one work strip* different.
Find it in the table below And then, find your training proposal.
*Working ruler: the ruler on which you will do the proposed training.
Find a training proposal below.
Working rulers
Results and work proposal
Start by the first proposal (and only one proposal) for work and complete those 8 weeks.
Once finished, we suggest change routine (You can work on continuity, physical conditioning, pulling strength, etc.).
When you return to working on pulling strengthRepeat the test and if you are in the same range of rods, make the following proposal.
Performing the same training for 16 weeks leads to a plateau in progress, and changing the stimulus is what allows us to evolve.
If you want to know why the finger strength training ruler is 16mm, Here you can read The article that justifies it, based on research by one of the coaches of Sputnik Team, Pedro Bergua.
Traction force
Test: Pulling strength
To take this test you need Take into account the following premises:
Pull-ups in pronation, meaning I can't see my fingernails.
Slightly wider opening than the shoulders.
Without momentum.
When lowering myself, I extend my arms as far as possible and keep my shoulder blades active.
I pause for a second between pull-ups.
Maximum execution speed and controlled descent
Stop the exercise when the execution speed decreases considerably.
The test consists of performing as many pull-ups as possible. taking into account the above premises.
With the results of your test, check what training proposal It's your turn.
Results and work proposal
Start by the first proposal (and only one proposal) for work and complete those 8 weeks.
Once finished, we suggest change routine (You can work on continuity, physical conditioning, suspensions, etc.).
When you return to working on pulling strengthRepeat the test and if you are in the same pull-up range, perform the following exercise.
Performing the same training for 16 weeks leads to a plateau in progress, and changing the stimulus is what allows us to evolve.
Continuity
Test: Continuity
To take this test you need Take into account the following premises:
What is your established grade when leading a rope climb?
Choose the lowest option within your grade.
Time how long you can spend climbing.
- The sensations you should experience are an increased heart rate, sweating, and slight swelling of the forearms (never until your hand opens).
- You can downclimb the route you climbed or you can repeat that same route.
In the example which we've put below You'll see it more clearly:
Example of a continuity test:
Continuity test and training proposals:
Start by the first proposal (and only one proposal) for work and complete those 8 weeks.
Once finished, we suggest change routine (You can work on suspensions, physical conditioning, pulling strength, etc.).
When you return to working on pulling strengthRepeat the test and if you are in the same continuity range, make the following proposal.
Performing the same training for 16 weeks leads to a plateau in progress, and changing the stimulus is what allows us to evolve.
