Complex strength test consists of sequentially performed exercises.
Exercise No. 1
Starting position: crouching. Take a lying position and return to starting position, repeat 10 times.
Exercise No. 2
Performed immediately after exercise 1.
From the starting position, lie down on your stomach and roll over onto your back (1), raise your legs without bending your knees (2), touch your toes to the floor behind your head (3) (if there is no contact, the exercise is considered not completed), return your legs to the starting position.
Repeat the exercise 10 times.
Exercise No. 3 Performed immediately after exercise 2.
Roll over from your back to your stomach, take the starting position, lying down, bend your elbows until your chest touches the floor (ground), straighten your arms.
Repeat the exercise 10 times.
Exercise No. 4 Performed immediately after exercise 3.
Take a squatting position, sit down on one knee, raise your arms up, place your palms on the back of your head. Jump up, straighten your legs, and squat on the other knee.
Repeat the exercise 10 times.
Cooper test. Strength endurance.
Cooper tests are a scientifically based test of a person's physical capabilities using simple exercises, performed for 12 minutes. Running, swimming and cycling are commonly used for testing. You need to run, swim or drive the maximum distance in 12 minutes. The distance traveled is used to judge a person's level of physical fitness. It is important that the test results are tied to the person’s age. This excludes the influence of age-related changes on the level of assessment of test results.
General information about tests and their creator
Kenneth Cooper is a renowned American medical practitioner who has developed numerous tests to assess physical condition body. Cooper's tests are simple and convenient, have been tested on thousands of enthusiasts and can be recommended to people of various ages And physical fitness.
An important feature of the assessment of physical performance, incorporated by Cooper in his tests, is the dependence of the final indicators on the age of the person being tested. The same number of points scored by people of different ages will in each case mean a different assessment of physical performance.
Most of the loads imposed on the body during Cooper tests can be classified as “aerobic” - that is, performed through the use of oxygen. The intensity of these loads is such that it allows the cells to use the oxygen available in them and in the incoming blood, rather than perform work in oxygen-free conditions, restoring the oxygen deficiency after its completion. Such loads are very beneficial for the body and can even be used by people with poor health.
In addition, the loads in Cooper tests are of a so-called “global” nature, that is, when they are performed, more than 2/3 muscle mass. Thus, these loads have a significant impact not only on the muscular system, but also on the systems that provide muscle activity, primarily on the cardiovascular and respiratory. Therefore, by assessing exercise tolerance when performing Cooper tests, it is possible to indirectly assess the functional state of the cardiovascular and respiratory system.
Below are three of Cooper's 12-minute tests: a running test, a swimming test, and a cycling test.
Kenneth Cooper himself does not recommend the use of these tests to assess physical fitness for persons over 35 years of age if they do not have good physical fitness (Cooper K. 1989).
How to run tests
Before performing any of the tests, it is necessary to do a 2-3 minute warm-up to prepare the body for physical work, and after completion - a cool-down.
To cool down, you can use calm walking.
General developmental exercises on the basics are suitable as a warm-up. muscle groups, you can also use walking and light running.
The purpose of the warm-up is to increase the temperature in the muscles of the body, which, among other things, prevents the development of injuries, as well as to cause an increase in the activity of the cardiovascular and respiratory systems in order to ensure easier activation during the subsequent testing load.
It should be noted that test results will vary depending on the quality of the warm-up performed. Insufficient or no warm-up, as well as excessive warm-up that causes fatigue, will negatively affect the test results and its tolerability. Carrying out the test without preliminary warm-up can cause a sharp deterioration in well-being or provoke an exacerbation of an existing disease. An optimal warm-up will have a positive effect not only on the test results, but also on its tolerability.
12 minute running test
The Cooper 12-Minute Run Test evaluates the body's fitness based on the distance (in meters) a person can run (or walk) in 12 minutes. It is assumed that the person is running throughout the test. If the test taker cannot cope with this requirement, you can go to a step, the stopwatch counting down 12 minutes does not stop. The longer a person walks rather than runs while performing the test, the more worse result test. After a 12-minute movement, the distance covered in meters is measured and physical fitness is assessed using the table.
according to Cooper's 12-minute running test
| Physical preparedness |
Distance covered, m | |||||
| Girls 13-19 years old |
Women 20-29 years old |
Women 30-39 years old |
Boys 13-19 years old |
Men 20-29 years old |
Men |
|
| very bad | < 1600 | < 1550 | < 1500 | < 2100 | < 1950 | < 1900 |
| bad | 1600-1900 | 1550-1800 | 1500-1700 | 2100-2200 | 1950-2100 | 1900-2100 |
| satisfactory | 1900-2100 | 1800-1900 | 1700-1900 | 2200-2500 | 2100-2400 | 2100-2300 |
| good | 2100-2300 | 1900-2100 | 1900-2000 | 2500-2750 | 2400-2600 | 2300-2500 |
| excellent | 2300-2400 | 2100-2300 | 2100-2200 | 2750-3000 | 2600-2800 | 2500-2700 |
| excellent | > 2400 | > 2300 | > 2200 | > 3000 | > 2800 | > 2700 |
12 minute swim test
The 12-Minute Swim Test evaluates the body's fitness based on the distance (in meters) a person can swim in 12 minutes. The swimming style during the test is free. This Kenneth Cooper test is best done in a swimming pool, where it is easier to measure the distance covered. During testing, you can take rest breaks, during which the stopwatch continues to count 12 minutes. The more breaks, the worse the test result will be.
Physical fitness assessment table
according to Cooper's 12-minute swim test
| Physical preparedness |
Distance covered, m | |||||
| Girls 13-19 years old |
Women 20-29 years old |
Women 30-39 years old |
Boys 13-19 years old |
Men 20-29 years old |
Men 30-39 years old |
|
| very bad | < 350 | < 275 | < 225 | < 450 | < 350 | < 325 |
| bad | 350-450 | 275-350 | 225-325 | 450-550 | 350-450 | 325-400 |
| satisfactory | 450-550 | 350-450 | 325-400 | 550-650 | 450-550 | 400-500 |
| good | 550-650 | 450-550 | 400-500 | 650-725 | 550-650 | 500-600 |
| excellent | > 650 | > 550 | > 500 | > 725 | > 650 | > 600 |
12 minute cycling test
The 12-minute cycling test assesses the state of physical fitness of the body and its body based on the distance (in meters) covered by a person on a bicycle in 12 minutes. This Cooper test is recommended to be carried out in low wind conditions on a well-surfaced route that excludes steep ascents and descents.
Physical fitness assessment table
by Cooper's 12-minute cycling test
| Physical preparedness |
Distance covered, m | |||||
| Girls 13-19 years old |
Women 20-29 years old |
Women 30-39 years old |
Boys 13-19 years old |
Men 20-29 years old |
Men 30-39 years old |
|
| very bad | < 2800 | < 2400 | < 2000 | < 4200 | < 4000 | < 3600 |
| bad | 2800-4200 | 2400-4000 | 2000-3500 | 4200-6000 | 4000-5500 | 3600-5100 |
| satisfactory | 4200-6000 | 4000-5500 | 3600-5500 | 6000-7500 | 5600-7100 | 5200-6700 |
| good | 6000-7600 | 5600-7200 | 5200-6800 | 7600-9200 | 7200-8800 | 6800-8400 |
| excellent | > 7600 | > 7200 | > 6800 | > 9200 | > 8800 | > 8400 |
Speaking about the merits of his tests, Kenneth Cooper names the following, among others:
Cooper test results serve as motivation to exercise
Observing the dynamics of test scores is a good incentive to continue studying and increases interest in them.
Test helps determine risk of heart disease
As already mentioned, the Cooper tests are based on physical activity that places sufficient demands on the cardiovascular system. Therefore, if the body copes well with such loads, we can talk about the good functional state of the cardiovascular system and its high resistance to the development of diseases. On the contrary, an organism that does not cope well with these loads has a weakened, poorly trained cardiovascular system, which is susceptible to various pathologies.
Healthy people can perform Cooper tests on their own.
This article will focus on the Cooper test. In my opinion, it is worth paying attention to; it is not for nothing that it is often used to find out the physical characteristics of a person, his endurance. There is something similar in the army, but this is not relevant to this article. Walking around the Internet, I found several Cooper tests, it is noteworthy that one of them is used to pass the Red Beret (I don’t know how true this is, as they say, it’s also written on the fence), but the test itself seemed interesting to me. Moreover, this test can be attributed to crossfit. Naturally, an experiment with a group of like-minded people immediately followed. We were overwhelmed with emotions, especially on the day when we completed two endurance tests in a row, the sunshine provided a special contrast to the sensations( not recommended).
Let's look at them in more detail. The first test we performed was running for 12 minutes.
It was developed by Dr. Ken Cooper in 1968. This quick way assessing the physical readiness of the cardiovascular and respiratory systems. Cooper originally developed it for US Army personnel. Today it is popular all over the world, including in schools. Perhaps there was something similar in the USSR, but unfortunately I couldn’t find it.
You can perform the test yourself by measuring the distance you run within 12 minutes. I would like to note that you need to approach the test headlong, count your strengths, your degree of preparedness, otherwise it may be associated with a risk to your life. No fanaticism!( although I admit it’s difficult when there’s excitement). We compare the results obtained with the results in the table and set a mark for ourselves.
This was the first test we took. Everyone was happy with the result. Then, after resting for about 10 minutes, we moved on to the second Cooper test. To be honest, in the hot sun we were already terrified of what awaited us, but nevertheless we overcame ourselves and began to carry out the task.
"Cooper Test"
1. Do 10 push-ups and remain in a lying position.
2. We lift our legs into a sitting position and return to a lying position, and so on 10 times.
3. Turn over onto your back. Press. Either raise the body to the vertical, or throw your legs behind your head, or fold your elbows to your knees at the same time. Lumbar lift is required 10 times.
4.10 jumping out of a full squat or 10 stretches, 5 on each leg, knee touching the floor.
4 exercises 10 times - one circle/cycle. 4 laps in 3 minutes - excellent, in 3.30 - good, in 4 minutes - satisfactory. If the time is longer, it's bad.
A description of this test can be found in the book "Reconnaissance Training. GRU Special Forces System." Literature varies, but everywhere you can learn something useful. This test is worth doing at least once a week. It will improve endurance and functionality well, it will also good gymnastics for weight loss. At the moment of execution there were puddles of sweat underneath us. And if it becomes easy, then what prevents you from supplementing it. I read somewhere that crossfit is like a kitchen, where dishes are made according to... good recipes and for the bad ones. No one is stopping you from being creative and creating your own well-balanced WOD.
Not all athletes, not to mention just physical education enthusiasts, know how to easily evaluate their own performance. You can come up with some exercises yourself, doing them for a while, and then comparing the results with the achievements of other people. You can simply go to the doctors to undergo a full medical examination. However, it is much more convenient, faster and easier to take the Cooper test, which has already been developed in advance, the standards of which will show how strong your body is.
Different aerobic exercise, which are combined with the correct breathing exercises, have been known very well since antiquity. However, it was possible to create an overall picture and classify the results only at the beginning of the last century. A former colonel in the United States military and professor of medicine from Oklahoma named Kenneth H. Cooper, while serving in the army, began using such exercises to support and improve health, both for himself and for his subordinates.
In 1968, Professor Cooper developed and repeatedly experimentally tested a test for physical fitness and general health. It was aimed specifically at members of the American army. This test took only twelve minutes, which greatly simplified testing for beginners.
A brief look at the history of the discovery
Initially, the Cooper test determines physical qualities, after conducting three dozen studies. The idea to develop something similar to a military doctor came at the age of thirty, at the moment when he, already in service, lost his shape, having gained quite a lot of weight. overweight. Having discovered this, Kenneth decided to fight with the help of physical education, gave a greater load and noted a general deterioration in his condition.
Today the connection between in a healthy way life and motor activity obvious to everyone. But at the time of Dr. Cooper, research in this direction was just beginning to be carried out. It was he who had the honor of discovering and proving a direct connection between the mental state, physical activity, general health and fitness.
He found out that the less active a person is, the faster the aging process occurs, the wear and tear of all systems. At the same time, the doctor managed to translate physical characteristics into numerical (quantitative) characteristics. This is how a special system for assessing physical condition was developed based on points gained in the process of performing various types of exercises intended for men and women of any age.
Features and application of Cooper tests
During such testing, the main condition that must be met is the well-being of the subject. It is most often used for runners, cyclists, swimmers and other athletes over the age of thirty. However, older people can also afford testing according to this principle. So it allows us to evaluate the Cooper test, what kind of insight it can give about general condition health?
During testing, a person performs exercises that involve, which are also the best antidepressants according to modern scientists. Then the cells begin to make maximum use of the oxygen that is in them. Oxygen starvation is completely eliminated, which makes the study harmless even for an unprepared organism.
An important feature of the test is that the final score received by the test taker directly depends on age. Whatever the result, it must be correlated with the age data of the person being tested. Therefore, in each specific case, an objective assessment may vary significantly.
The simplest and most accessible testing option is running. You can conduct such experiments on yourself to find out your own preparedness. To implement this you will need a regular stopwatch and treadmill. But there will be no problems with swimming or cycling either. You'll just have to move to the pool or cycling track. However, you can also pass the test without difficulty if you approach the matter correctly.
Proper preparation is half the battle
To get the most correct result, and also completely eliminate the negative effects of excessive sudden loads, you must remember to warm up. For each, the time spent on preliminary preparatory exercises, will be individual. Here again, a lot depends on age, initial state, and preparedness. Running training very simple
- Walk on a stadium or treadmill for two to three minutes.
- Jog for about half a minute.
- The same amount of walking at a fast pace.
- Repeat the previous points, alternating them, several times (four to six).
You must perform other selected exercises according to the rules. For some, three to five minutes is enough, while for others it is better to do a simple complex for all fifteen. However, you need to remember that they should tone you up, prepare your muscles for future loads, and not exhaust you ahead of time.
Performing Cooper Test
12 minute run
After warming up, you can immediately begin taking the test. Its essence is very simple: you need to run the longest distance possible in a measured period of time. It is better when you enlist the help of friends to pass the test. You need to start moving after the “Start” command. You have to try to give it your all.
If it becomes difficult for you to run, it is permissible to switch to quick step, however, the test results are unlikely to surprise you then. At the end of twelve minutes, the distance that the runner managed to cover is measured. The results obtained should be looked for in a special table of standards, which is given below. Only after this can you conclude what level of preparation you have.
12 minute swim
This test is carried out similarly in swimming. Not only the warm-up, but also the test itself will have to be done in water. It is optimal to choose a pool for these purposes. However, if one is not available, you can even test yourself in the nearest pond or river. The only drawback is that it will be quite difficult to accurately measure the distance, but this can be solved if desired.
The distance that a person swam in the same twelve minutes is taken into account. You don't need to use any special skills, just swim freestyle as fast as possible. The results are also checked against the standard plate.
12 minute bike ride
The best results can be shown in the gym, but the simulator must be well configured and produce suitable loads. But you can also do it outside. It is advisable to choose a day when the weather is fairly dry and windless. Air movements can affect the result by “braking” or “accelerating” the test subject.
There are requirements for the route: it must be completely dry, smooth, without sharp descents and ascents. For the street, the best solution would be an open stadium or park with specially designated paths. In the same way, you need to ride at maximum effort for twelve minutes, and then check the obtained numbers with the table below.
Recovery from the Cooper test (cool down)
It is very important not only to pass the test, but also to complete it in such a way as not to have disastrous consequences for your health. Abrupt termination of the load can have a negative impact, so it is necessary to do a cool-down. Otherwise, such experiments may result in unpleasant effects for the heart.
It is necessary to gradually “reset” the pulse, restore breathing and normal heart rate. After the cycling test, it will be enough to jog or even walk briskly for just three to five minutes. The same should be done after the race. In the case of swimming, you can swim another 200 or 300 meters in a comfortable, leisurely manner.
Physical fitness assessment tables
Professor Kenneth Cooper has developed tables for each version of his test, and they all show the same result (a person’s level of preparedness), to make it easy to compare the obtained numbers. It won't be difficult to deal with them. Using them, you can independently assess the condition of men and women of different ages (up to 40 years).
| Preparedness | Girls (13-19 years old) | Women (19-28 years old) | Women (28-39 years old) | Men (13-19 years old) | Men (19-28 years old) | Men (28-39 years old) |
| Very bad | 1600 | 1550 | 1500 | 2100 | 1950 | 1900 |
| Badly | 1600-1900 | 1550-1800 | 1500-1700 | 2100-2200 | 1950-2400 | 1900-2100 |
| Satisfactorily | 1900-2100 | 1800-1900 | 1700-1900 | 2200-2500 | 2100-2400 | 2100-2300 |
| Fine | 2100-2300 | 1800-1900 | 1900-2000 | 2500-2750 | 2400-2600 | 2300-2500 |
| Great | 2300-2400 | 2100-2300 | 2000-2200 | 2750-3000 | 2600-2800 | 2500-2700 |
| Preparedness | Girls (13-19 years old) | Women (19-28 years old) | Women (28-39 years old) | Men (13-19 years old) | Men (19-28 years old) | Men (28-39 years old) |
| Very bad | 350 | 275 | 225 | 450 | 350 | 325 |
| Badly | 350-450 | 275-350 | 225-325 | 450-550 | 350-450 | 325-400 |
| Satisfactorily | 450-550 | 350-450 | 325-400 | 550-650 | 450-550 | 400-500 |
| Fine | 550-650 | 450-550 | 400-500 | 650-725 | 550-650 | 500-600 |
| Preparedness | Girls (13-19 years old) | Women (19-28 years old) | Women (28-39 years old) | Men (13-19 years old) | Men (19-28 years old) | Men (28-39 years old) |
| Very bad | 2800 | 2400 | 2000 | 4200 | 4000 | 3600 |
| Badly | 2800-4200 | 2400-4000 | 2000-3500 | 4200-6000 | 4000-5500 | 3600-5100 |
| Satisfactorily | 4200-6000 | 4000-5600 | 3500-5500 | 6000-7500 | 5500-7100 | 5100-6800 |
| Fine | 6000-7600 | 5600-7200 | 5500-6800 | 7600-9200 | 7100-8800 | 6800-8400 |
*All distances are presented in meters.
*Indicators that are higher than the results indicated in the tables are considered excellent and indicate excellent physical training and form.
As already mentioned, the most important condition for completing the Cooper study is good health. There is no need to start testing even if there is the slightest “problem” in the body. Lightweight headache, fever, body aches, any unpleasant symptom may indicate the onset of the disease, and sudden stress can aggravate the situation. Therefore, first you need to fully recover, only then check your physical preparedness.
Prohibitions
If a person experiences some symptoms and ailments during the research, then they should stop testing immediately.
- Arrhythmia.
- Dizziness.
- Tachycardia.
- Painful sensations in the heart area.
- General weakness.
In addition, such measurements cannot be carried out too often. Once a month is definitely enough. After testing, you need to stop intensive strength training. After all, the body needs proper restoration. You should also avoid taking a hot bath, going to a Russian bath or sauna.
- To keep the situation under control, be sure to get a heart rate monitor. If you regularly measure your pulse during exercise or tests, you can avoid risks to your heart.
- It is not recommended to make jumps and jerks, changing the pace of movement. It is best to conserve energy by completing the Cooper test at a steady pace throughout the distance.
- During the test, it is better not to share your feelings, and not to talk at all. This will cause breathing problems and the results will be incorrect.
- If necessary, you can use additional equipment: a helmet and knee pads for running or cycling, a cap. You can lubricate the joints with warming ointment. The main thing is that aids did not influence the result, as, for example, flippers can do.
Cooper strength test: 4 exercises
In addition to the study that we have already reviewed, there is another test by Professor Kenneth Cooper. It is a set of exercises performed over time.
It should be taken into account that such a test gives quite high load on the cardiovascular system and the heart muscle itself, but not sudden, but gradual. In addition, it works well on almost all muscle groups. After it, it will immediately become clear what is normal for you, and what still needs to be worked on for a long time and hard.
The proposed exercises will have to be performed ten times. A total of four laps need to be completed.
- Push-ups. After execution, you need to remain in the prone position.
- Jumping from a lying position. Next you should roll over onto your back.
- Raises of the torso or twisting (can be replaced with lifts of the legs behind the head).
- Squats or jump squats.
The sooner you do the exercises, the better prepared you will be.
- 3 minutes is great.
- 3.3 minutes is good.
- 4 minutes is satisfactory.
- 4.5 - bad.
If it suddenly turns out that this time is not enough, then you will have to work long and hard on yourself. Perhaps such testing is simply not suitable for you, so you can return to the options presented above. However, it’s better to just make an effort, because physical fitness, this is really important. This is a factor that directly affects the quality of life.
Cooper test training at home and in the gym
Often different types testing is carried out sequentially one after another. It makes sense to consider options in advance preparatory complexes exercises that will help show good results. If you haven’t been involved in sports before, then a long journey awaits you, which should start with regular half-hour or hour-long walks. You can begin the running test as soon as you can run for a minute without getting out of breath.
Complex for home
- Squats - 4 sets of 25 repetitions.
- Crunches (double) - 3 sets of 30 repetitions.
- Stepping onto the bench - 2 sets of 15 repetitions for each leg.
- Running in place (emphasis on the wall) - 3 sets of 1 minute.
Gym complex
- Hyperextension with additional weight - 3 sets of 20 repetitions.
- Leg press - 3 sets of 10 repetitions.
- Lunges with weights (dumbbells) - 4 sets of 10 repetitions for each leg.
At the same time, you must remember to warm up and cool down, otherwise you can harm yourself.
Back in December, Sanya told me that he tried to pass Cooper’s strength endurance test. In short: the test consists of alternate execution 4 exercises (push-ups, transition from a squat to a lying position and back, jumping jacks and something on the abs). Perform 10 repetitions of the first exercise, then without stopping, 10 repetitions of the second, third and fourth. This is one cycle. Then, without rest, again 10 repetitions of the first exercise, then the second, and so on. The result is assessed in two ways: you must either complete a certain number of cycles before you fall from fatigue, or perform a specific number of cycles in a minimum time.
After Googling about this topic, I came across the website of the special forces “Vityaz” and became interested in the requirements for recruits. There are only 7 tests (tests), each is estimated at a maximum of 50 points, the minimum acceptable total result is 295 points, that is, on average 42-43 points for each test.
Now I want to fulfill some of these standards, not during the selection process, of course, but for myself. I’m not eager to join the special forces, so I simplify my tasks somewhat. I will write about each test separately.
Test No. 1. Endurance.
Continuous running for 12 minutes is assessed by the distance that the subject covered in the specified time. By the way, this is also called the Cooper test. 42 points is 3200 meters. Considering that at school I ran 3 km in 13 and a half minutes, the standard seems unrealistic. We need to start running. In summer. Yeah.
Test No. 2. Strength endurance.
The same Cooper test for strength endurance. For 40 points you need to complete 5 cycles, time is not taken into account. As a “something for the abs”, the following exercise: “from the starting position, lie down on your stomach and roll over onto your back, raise your legs without bending your knees, touch your toes to the floor behind your head, return your legs to the starting position.” I seriously doubt that I can do even one repetition of this abdominal exercise. Normally, without being out of breath and without crunching in my joints, I can only do push-ups for now.
Test No. 3. Strength.
Out of some fright, it is assessed only by the number of pull-ups. It won't work that way. Instead, let there be force standards of the FSB special forces (they, by the way, are stricter):
pull-ups – 25 (10-11);
push-ups – 90 (40-50, probably);
abs (lying on your back, flexion-extension of the torso) – 100 (I have no idea);
bench press, body weight – 10 (2);
jumping up with a change of legs – 90 (some kind of crap, I won’t do it).
In brackets are my approximate figures for today.
It seems that everything is very complicated, but it is not. For example, a bench press of 75 kg for 10 times is a hundred times (according to the online calculator). Now I bench press 80 at a time, so a hundred is quite achievable.
Test No. 4. Speed.
They offer a 10 to 10 shuttle run. Never liked it. So instead, the 100-meter dash with the same FSB standards is 12.7 seconds. At school, and even at university, I ran at 14. I wonder if it’s not too late to try to improve the result?
I will not take tests No. 5 (flexibility, splits, etc.) and No. 6 (agility, somersaults, walking on hands, etc.). Although I would like to learn to walk on my hands. Well, test No. 7 (courage, yeah) - training matches according to the rules of boxing - I, too, naturally, will not pass.
These are the requirements, although truncated, but very difficult for me. I already go to the rocking chair, all I have to do is start running. It will be interesting to see what changes, say, over the next six months.
PS. Yes, I'm weak, don't make fun of me
FSB special forces standards
Combat and physical training requirements for newly arrived employees
1. Pull-up - 25
2. Push-ups - 90
3. Press (lying on your back, flexion-extension of the torso) - 100
4. Run 100 m (shuttle run 10 to 10) - 12.7 s (25 sec)
5. Cross 3000 m - 11.00 min
6. Bench press ( own weight, but not more than 100 kg) - 10 times
7. Hand-to-hand combat
-Demonstration of punching and kicking techniques - 2 min. On a punching bag
- Sparring according to free rules with throws and painful holds - 3 fights of 3 minutes each.
8. Jumping up with changing legs - 90
9. Complex strength exercise (performed sequentially 8 times: - 10 push-ups from the floor, 10 presses, 10 times squatting, 10 jumping ups from a squatting position). 8 reps (no pause)
All exercises are done one after another without interruption.
