The Test

The squat test is an indispensable part of the programme. The test ensures that you train in the cycle matching your fitness level.

• You absolutely have to do the test before you start the programme to see which cycle you should start with.
• You will have to repeat the test after every training cycle to see whether you can move to the next cycle, repeat the current one, or maybe jump ahead a few cycles.

Before you start the test, make sure that there aren't any medical reasons for you not to train. If you have any doubts, consult your doctor.

The Test

This test is really simple. You just do as many squats as you can. It's just that easy.

One thing you must remember is to do the squats correctly. Don't lie to yourself. The test will help you choose the appropriate training cycle. If you choose incorrectly, the results won't be as good as they could otherwise be.

If you do the test correctly, you will be exhausted at the end of it. You will not able to do another squat at all. But be careful – overworking your body may lead to an injury and can interrupt your training; do not push yourself too hard.

Remember to rest before and after the test for at least 2 days. Don't do the test immediately after finishing a cycle, and don't jump to another cycle straight after the test either. Training too intensely slows down the growth of your muscles and in some situations can completely stop it. Remember to give your muscles a rest after every session. Remember to warm up – stretching will be really helpful.

Test results

Don't count the last knee bend unless you completed it.

This test will help you decide which cycle to choose.

After each training cycle, the amount of squats you can do will increase and you can keep moving to more advanced cycle. You will achieve 200 or even 300 squats in no time.

Good luck!