Your Centenarian Decathlon

Matching Goals

• Groom yourself
• Climb two flights of stairs carrying a fifteen pound object
• Attend a concert or festival
• Jump rope for 60 seconds
• 1 bodyweight pull up
• 5 bodyweight push ups
• Deadlift 150 pounds

What is it

Being able to modulate pressure through the fingers is necessary for switching grip quickly, adjusting if something is slipping out of your hand, and fine motor skills. This test looks heavily at finger modulation as well as midline and shoulder blade adaptability.

How do I do it

What’s my goal

Male Standards:

• Elite – Able to carry 20 lbs in the double rack position for 60 seconds with minimal compensations
• Above Average – Able to carry 20 lbs in the double rack position for 41-59 seconds with minimal compensations
• Average – Able to carry 20 lbs in the double rack position for 21-40 seconds with minimal compensations
• Below Average – 20 lbs in the double rack position for 20 seconds or less

Female Standards:

• Elite – Able to carry 10 lbs in the double rack position for 60 seconds with minimal compensations
• Above Average – Able to carry 10 lbs in the double rack position for 41-59 seconds with minimal compensations
• Average – Able to carry 10 lbs in the double rack position for 21-40 seconds with minimal compensations
• Below Average – 10 lbs in the double rack position for 20 seconds or less

Compensations: 

• Thumb gripping
• Wrists extending
• Elbows dropping below the shoulder line
• Spinal extension to stabilize
  

How do I train for it

Continue to increase the overall strength of your upper body and challenge your grip strength in various positions. As you walk, your entire upper extremity and midline is forced to respond to the perturbations from the kettlebell being in the bottom’s up position so you not only need to be strong, but have the ability to modulate pressure through your grip to stabilize the bell.

Exercises to work on: 

• Kettlebell Arm Bar
• Alternating Floor Press
• Alternating Dumbbell Press
• Alternating Incline Press
• Bench Supported Dumbbell Row
• Bird Dog Row
• Half Kneeling Overhead Press
• Half Kneeling Cable Lift
• Half Kneeling Cable Chop
• Seated Face Pull
• Plate Pull Through
• Quarter Get-up
• Renegade Row
• Single Arm Dumbbell Press
• Split Stance Cable Row
• Scap CARs
• Band Pull Apart
• Tall Kneeling Pallof Press

Matching Goals

• Squat to pick things up from the floor
• Don your underwear or socks or pants without having to sit
• Climb two flights of stairs carrying a fifteen pound object
• Attend a concert or festival
• Balance on 1 leg for 30 seconds
• Deadlift 150 pounds

What is it

Concentric strength is important for movements that require a lot of strength quickly like getting off the floor, climbing stairs, and chair rising. The step up assess concentric strength at 90 degrees of hip flexion to assess full range concentric strength.

How do I do it

What’s my goal

Male & Female Standards:

• Elite – Able to step up with 50% of body weight for 5 reps (90 degrees of hip flexion) on BOTH legs with minimal compensations
• Above Average – Able to step up with 25% of body weight for 5 reps on BOTH legs with minimal compensations
• Average – Able to step up with bodyweight for 5 reps on BOTH legs with minimal compensations  
• Below Average – Unable to step up with bodyweight for 5 reps on BOTH legs without significant compensation

Compensations: 

• Excessive push off from the back leg
• Excessive lower back extension
• Torso falling forward significantly
• Upper body contribution via the shoulders shrugging or arms swinging
  

How do I train for it

Continue to increase your lower body strength in various split stance and single leg movements. The stronger you are unilaterally, the less likely you will be unable to load the forefoot of the working leg or get assistance from the back foot to help you push off of the ground. 

Exercises to work on: 

• Bodyweight Split Squat
• Power Step-up
• Split Stance RDL
• Bodyweight Low Step-up
• Sled Push
• Split Squat ISO

Matching Goals

• Groom yourself
• Climb two flights of stairs carrying a fifteen pound object
• Attend a concert or festival
• 1 bodyweight pull up
• 5 bodyweight push ups
• Deadlift 150 pounds

What is it

The farmer’s carry checks a lot of boxes: deadlift from the floor, core stability, grip strength, and ankle propulsive strength. These components are non-negotiable if wanting to maintain functional independence in advance age.

How do I do it

What’s my goal

*Must be able to pick the weight off the floor*

Male Standards: 

• Elite – Able to carry 100% of total body weight for 60 seconds with minimal compensations
• Above Average – Able to carry 100% of total body weight for 40-59 seconds with minimal compensation
• Average – Able to carry 100% of total body weight for 20-39 seconds with minimal compensations
• Below Average – 100% of total body weight for less than 20 seconds

Female Standards: 

• Elite – Able to carry 75% of total body weight for 60 seconds with minimal compensations
• Above Average – Able to carry 75% of total body weight for 40-59 seconds with minimal compensation
• Average – Able to carry 75% of total body weight for 20-39 seconds with minimal compensations
• Below Average – 75% of total body weight for less than 20 seconds

Compensations

• Bending elbows
• Excessive lower back extension
• Shuffling of the feet
• Falling forward with the weight vs. pushing forward in space
• Excessive shoulder blade retraction (pinching back towards spine)
  

How do I train for it

Continue to increase overall lower body strength in hinge dominant patterns, improve grip strength with upper body loading, and ankle propulsive strength with movements that force you to move yourself forward in space.

Exercise to work on: 

• Trap Bar Deadlift
• Farmers Carries
• Walking Calf Raise
• Split Stance RDL
• Barbell Glute Bridge
• Pendlay Row
• Chest Supported Row
• Dynamic Forward Lunge
• Isometric Deadlift
• Kettlebell Deadlift
• Kettlebell Hover Deadlift
• Neutral Grip Pull-up
• Single Arm Carry

Matching Goals

• Groom yourself
• Don your underwear or socks or pants without having to sit
• Climb two flights of stairs carrying a fifteen pound object
• Attend a concert or festival
• Jump rope for 60 seconds

What is it

Eye-hand coordination and reactivity is required for multiple activities of daily life.

How do I do it

What’s my goal

Male & Female Standards: 

• Elite – Able to catch and rebound for 5+ reps on each side standing on one leg with minimal compensations
• Above Average – Able to catch and rebound for 5+ reps on each side standing on both legs with minimal compensations
• Average – Catch and rebound for less than 5 reps on each side standing on both legs
• Below Average – Unable to quickly react and rebound without significant compensations

Compensations:

• Eyes looking towards hand to assist in the catch and rebound
• Significant amount of spinal extension
• Unable to maintain a stiff/rigid shoulder throughout the movement
  

How do I train for it

Improve force production through the upper body and stability/reactivity through the shoulder girdle to allow you to properly stabilize and react. The Catch is challenging not only how well you can react through the upper extremity/shoulder girdle but how you can quickly change direction which is indicative of upper body reactivity and eye-hand coordination.

Improve force production through the upper body and stability/reactivity through the shoulder girdle to allow you to properly stabilize and react. The Catch is challenging not only how well you can react through the upper extremity/shoulder girdle but how you can quickly change direction which is indicative of upper body reactivity and eye-hand coordination.

Exercises to work on: 

• Kettlebell Arm Bar
• Hand Release Push-up
• Plank
• Plate Pull Through
• Quarter Get-up
• Hinge Position Medicine Ball Chest Pass
• Plyo Push-up
• Stiff Legged Medicine Ball Slams
• Band Pull Apart
• Scap CARs
• Tall Kneeling Pallof Press

• Kettlebell Arm Bar
• Hand Release Push-up
• Plank
• Plate Pull Through
• Quarter Get-up
• Hinge Position Medicine Ball Chest Pass
• Plyo Push-up
• Stiff Legged Medicine Ball Slams
• Band Pull Apart
• Scap CARs
• Tall Kneeling Pallof Press

Matching Goals

• Squat to pick things up from the floor
• Don your underwear or socks or pants without having to sit
• Attend a concert or festival
• Balance on 1 leg for 30 seconds
• Deadlift 150 pounds

What is it

The isometric squat is a long duration squat hold that is parallel to the floor that looks at weight shifting through the midline and significantly challenges lower body muscular endurance.

How do I do it

What’s my goal

Male & Female Standards:

• Elite – Able to hold bodyweight squat (bottom of the thighs parallel to the floor) for 2 minutes with minimal compensations
• Above Average – 1:30-1:59 with minimal compensations
• Average – 1:00-1:29 with minimal compensations
• Below Average – 59 seconds or less

Compensations:

• Toes lifting off of the floor
• Heel lifting off of the floor
• Excessive forward fold of the trunk
• Excessive lower back extension
• Passively resting into a deep squat position
• Hips hiking up above parallel target
  

How do I train for it

Continue to increase overall lower body strength and muscular endurance with bilateral lower body activities. You also have to properly shift your center of mass back in space to load the legs without compensations so improving trunk stability will assist here as well.

Exercises to work on:

• Segmental Cat Cow
• Swiss Ball Rollout
• Goblet Squat
• Dumbbell Front Squat
• Trap Bar Deadlift
• Arms Only Deadbugs
• Legs Only Deadbugs
• ISO Deadlift
• Kettlebell Hover Deadlift

Matching Goals

• Squat to pick things up from the floor
• Don your underwear or socks or pants without having to sit
• Attend a concert or festival
• Balance on 1 leg for 30 seconds

What is it

This test assesses toe flexion strength and pure lower leg proprioception; both required for postural stability and fall risk mitigation.

How do I do it

What’s my goal

Male & Female Standards:

• Elite – Able to keep the front foot loaded with a relaxed trunk and breathing for 60 seconds (30 seconds with a head turn) with minimal compensations
• Above Average – Able to keep the front foot loaded with a relaxed trunk and breathing for 30 seconds but balance is lost within 15 seconds or less into the head turn
• Average – Able to keep the front foot loaded with a relaxed trunk and breathing for 30 seconds but falls or loses balance immediately when the head starts to turn
• Below Average – Not able to keep the front foot loaded with a relaxed trunk and breathing for 30 seconds without falling or significant compensation

Compensations:

• Shifting weight back to the rear foot 
• Arms kicking out to the side for balance
• Arms squeezing into the body for stability
• Shoulder blades squeezing together
• Over-extending through the lower back to stabilize
  

How do I train for it

Improve the movement options through your foot/ankle along with increasing strength of the tissues of the lower leg. Eyes Closed Balance challenges not only the strength of your toes and forefoot but reflects how well your foot/lower leg can respond to small perturbations in the environment which is important to mitigate fall risk

Exercises to work on: 

• Walking Calf Raise
• Split Stance RDL
• Ankle CARs
• Band Assisted Forward Lunge
• Bodyweight Walking Lunge
• Elbow to Knee Forward Lunge
• Heel Walking
• Seated Calf Raise
• Single Leg RDL ISO
• Split Squat ISO

Matching Goals

• Groom yourself
• Climb two flights of stairs carrying a fifteen pound object
• Attend a concert or festival
• 1 bodyweight pull up

What is it

The dead hang tests grip strength, intra-abdominal pressure, scapular control, and overhead reach; imperative for ADL and functional independence later in life.

How do I do it

What’s my goal

*If you are able to complete for time but with compensations present, your score is when the compensations begin (i.e. complete 2 minute hang but elbows start to bend at 1:43 this would indicate ‘above average’ not ‘elite’)*

Male Standards:

• Elite – 2-minute hang with minimal compensations
• Above Average – 1:30-1:59 with minimal compensations
• Average – 1:00-1:29 with minimal compensations
• Below Average – 59 seconds or less

Female Standards:

• Elite – 1:30 with minimal compensations
• Above Average – 1:00-1:29 with minimal compensations
• Average – 30-59 seconds
• Below Average – 29 seconds or less

Compensations:

• Excessive re-gripping
• Crossing legs
• Elbows bending
• Lower back over-extending
  

How do I train for it

Continue to challenge your upper body with various movements that force you to challenge your grip along with shoulder stability. Oftentimes, our grip gives out due to an inability to properly distribute force through the upper kinetic chain so working on both grip and shoulder stability can improve this.

Exercises to work on:  

• Bird Dog Row
• Bottom range Isometric Holds
• Chest Supported Row
• End Range Isometric Holds
• Farmer’s Carry
• Pendlay Row
• Mid Range Isometric Holds
• ISO Deadlift
• Neutral Grip Pull-up

Matching Goals

• Squat to pick things up from the floor
• Don your underwear or socks or pants without having to sit
• Attend a concert or festival
• Deadlift 150 pounds

What is it

The transition from seated to upright is the hardest for older adults when getting off the floor in addition to the single leg strength and stability required to stand. Assessing Barry’s get up with more complexity is a window into success and functional independence in advanced age.

How do I do it

What’s my goal

Male & Female Standards:

• Elite – Able to get up off the floor holding 20% of total bodyweight on BOTH sides with minimal compensations
• Above Average – Able to perform the movement with 15% of total body weight on BOTH sides with minimal compensations
• Average – Not able to add external load, but can stand up without the use of hands on BOTH sides with minimal compensations
• Below Average – Needs the use of one hand to stand up on one of both sides

Compensations: 

• Spinal extension or rocking to shift into the low lunge position
• Upper body contribution to stand
• Weight is held out as a counterbalance
• Significant jaw/teeth clenching
  

How do I train for it

Incorporate single leg exercises along with movements that challenge the muscles of your hip eccentrically. With the Get-up we are not only challenging single leg strength and stability but also how effectively you can shift into each hip independently during the lowering phase. Midline variability and trunk stability is also required to allow you to properly position your center of mass to load the lower body without compensations.

Exercises to work on: 

• Kettlebell Arm Bar
• Band Assisted Lateral Lunge
• Quarter Get-up
• Bodyweight Turkish Get-up
• Deadbug
• Lateral Lunge with Crossconnect
• Plate Pull Through
• Renegade Row
• Side Lying Leg Raise
• Power Step-up

Matching Goals

• Groom yourself
• Attend a concert or festival
• 5 bodyweight push ups

What is it

Intra-abdominal pressure is the ability to maintain structure in the trunk, stability, and allows for supported and efficient movement in the limbs. The wall push up is the ultimate IAP test in addition to upper body muscular endurance.

How do I do it

What’s my goal

Male Standards:

• Elite – Able to complete 20+ push-ups with minimal compensations
• Above Average – Able to complete 10-19 push-ups with minimal compensations
• Average – Able to complete 5-9 push-ups with minimal compensations
• Below Average – Unable to complete 5 push-ups without significant compensations

Female Standards:

• Elite – Able to complete 10+ push-ups with minimal compensations
• Above Average – Able to complete 6-9 push-ups with minimal compensations
• Average – Able to complete 2-5 push-ups with minimal compensations
• Below Average – Unable to perform a full push-up without significant compensations or decreased range of motion (chest unable to get to the floor)

Compensations: 

• Loss of foot contact into the wall
• Extension through the lower back to stabilize
• Hips and shoulders aren’t moving in synchrony
• Lack of a full range of motion (chest to the floor, reach at the top of each rep)
  

How do I train for it

Continue to work on improving overall upper body pushing strength. For many people, the trunk stability is a limiting factor as well so working on exercises that force you to shift your center of mass back to improve your mid-line variability can be helpful as well.

Exercises to work on: 

• Neutral Grip Bench Press
• Swiss Ball Rollout
• Incline Push-up
• Incline Neutral Grip Press
• Elevated Plank
• Plank
• Dumbbell Bench Press
• Dumbbell Floor Press
• Arms only Deadbug
• Legs only Deadbug

Matching Goals

• Squat to pick things up from the floor
• Attend a concert or festival
• Deadlift 150 pounds

What is it

Eccentric strength is the strength needed to control a muscle as it goes on stretch and gives our bodies control in activities like going down stairs. Eccentric step down is testing both eccentric strength and weight shifting, both vital for fall and injury prevention.

How do I do it

What’s my goal

*must be able to complete 6-inch box to progress to 12 and 16 inches*

Male & Female Standards:

• Elite – Able to complete 3 reps with a 3-second lowering phase on BOTH legs from a 16-inch box with minimal compensations
• Above Average – Able to complete 3 reps with a 3-second lowering phase on BOTH legs from 12-inch box with minimal compensations
• Average – Able to complete 3 reps with a 3-seconds lowering phase on BOTH legs from a 6-inch box
• Below Average – Unable to control the lowering phase and body position off of a 6-inch box

Compensations: 

• Working heel lifts too soon
• Loss of posterior tilt of the pelvis or excessive lower back extension
• Hips moving backwards as a counterbalance
• Arms waving out to the side for balance
• Arms squeezing by the sides for stability

How do I train for it

Continue to increase your ability to load your quadricep muscles eccentrically through bilateral and split stance movements. When the quadriceps are not strong as they lengthen, it makes it very difficult to allow your knee to track forward over your toes and load your forefoot.

Exercises to work on: 

• Goblet Squat
• Bodyweight Split Squat
• Eccentric Step Down
• Band Assisted Forward lunge
• Dumbbell Front Squat
• Dynamic Forward Lunge
• Sled Push
• Trap Bar Deadlift

Matching Goals

• Don your underwear or socks or pants without having to sit
• Climb two flights of stairs carrying a fifteen pound object
• Attend a concert or festival

What is it

The agility course assesses your ability to change direction, shift your weight, and navigate your environment through visual planning.

How do I do it

What’s my goal

Male & Female Standards:

• Elite – < 15 seconds
• Above Average – 15.1 – 16.5
• Average – 16.6 – 18
• Below Average – > 18.1
  

How do I train for it

Improve your ability to generate and absorb force and change direction.

Exercises:

• Treadmill Walking Lunge
• Split Stance Plyos
• Sled Push
• Lateral Lunge with Cross Connect
• Lateral Heidens
• Heel Walking
• Elbow to Knee Forward Lunge
• Dynamic Forward Lunge
• Bounds
• Backwards Treadmill Walking
• Forward to Backward Lunge

Matching Goals

• Attend a concert or festival
• Jump rope for 60 seconds

What is it

Ankle propulsive strength is necessary for the push off phase of gait, declines significantly after the age of 65, and is a notable factor in fall risk.

How do I do it

What’s my goal

Male & Female Standards:

• Elite – Able to move over the line for 10 reps front to back and side to side with minimal compensations
• Above Average – Able to move over the line for 10 reps front to back and side to side with minimal compensations but only on one side
• Average – Unable to perform Pogos unilaterally (on one leg) but can complete each direction bilaterally (two legs)
• Below Average – Unable to complete 10 reps front to back and side to side bilaterally without compensations

Compensations: 

• Waving arms/shrugging shoulder blades for upper body momentum
• Fist clenching for stability
• Picking up the knees instead of pushing through the feet

How do I train for it

Pogos are challenging the feet/lower legs in a different manner than the Eyes Closed Balance test. Similar to Eyes Closed Balance, Pogos provides a sense of how well your feet and lower legs can respond to perturbations but is doing so in a more challenging manner with the incorporation of power production and multi-planar change of direction. You want to improve the quick recruitment of the feet/lower leg tissues to allow you to rapidly respond to the landing and change direction. 

Exercises to work on: 

• Power Step-up
• Walking Calf Raise
• Ankle CARs
• Band Assisted Forward Lunge
• Band Assisted Lateral Lunge
• Bounds
• Box Jump
• Countermovement Jump
• Depth Jump
• Lateral Heidens
• Lateral Lunge with Cross Connect
• Split Squat Plyo
• Split Stance Plyo

Matching Goals

• Attend a concert or festival
• Deadlift 150 pounds

What is it

Power production is needed for activities of daily life such as chair rising or climbing stairs. Because power declines so quickly, having a high baseline can be movement protective later in life.

How do I do it

What’s my goal

Male Standards: 

• Elite – 20 inches or higher
• Above Average – 18-20 inches
• Average – 14-18 inches
• Below Average – Less than 14 inches

Female Standards:

• Elite – 16 inches or higher
• Above Average – 14-16 inches
• Average – 10-14 inches
• Below Average – Less than 10 inches
  

How do I train for it

The Squat Jump is a pure reflection of how much force you can apply into the ground from a static position. By taking away the countermovement you’re unable to get help from the stretch shortening cycle to assist in force production. To improve the Squat Jump you want to continue increasing overall lower body strength and improve with exercises where you are applying force into the floor. 

Exercises to work on:

• Trap Bar Deadlift
• Split Squat ISO
• Split Squat Plyo
• ISO Deadlift
• Kettlebell Hover Deadlift
• Countermovement Jump
• Box Jump
• Bodyweight Low Step-up
• Barbell Glute Bridge

Matching Goals

• Attend a concert or festival
• Jump rope for 60 seconds

What is it

Similarly to the squat jump, the countermovement jump assesses power production, but also lower leg reactivity, the ability to load and change directions quickly. Reactivity is necessary for the control to step down off of things and change directions quickly.

How do I do it

What’s my goal

*Vertical height must reach 16+ inches for males or 12 inches for females to test*

Male & Female Standards:

• Elite – Ground contact time (GCT) of 0.30 or less off a box that is 20% of height in inches
• Above Average – GCT of 0.31- 0.50 off a box that is 20% of height in inches
• Average – GCT of 0.51-0.70 off a box that is 20% of height in inches

Below Average – GCT of .71 or higher off a box that is 20% of height in inches

How do I train for it

Continuing to increase overall lower body strength is important, but you also want to focus on the quick recruitment and change of direction with plyometric based movements to allow you to improve at absorbing force and then quickly applying it into the ground. 

Exercises to work on:

• Power Step-up
• Forward to Backward Lunge
• Band Assisted Forward Lunge
• Bounds
• Countermovement Jump
• Depth Jump
• Kettlebell Swing
• Lateral Heidens
• Seated Calf Raise
• Split Squat Plyo
• Sled Push