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DeFranco Fitness Test, Re-Done
Manage episode 515889030 series 2936081
We audit a popular seven-event “fittest” test, surface its power bias, and offer a clearer, safer, and more complete way to measure broad fitness. We keep skills accessible, tighten standards, fix load ratios, and build a day that any serious gym can run.
• defining fitness before testing it
• why a mile run is not endurance
• where single-rep power tests fall short
• safer strength standards and judging
• fixing male to female load ratios
• adding repeatable power and strict bodyweight work
• using carries, lunges, and sleds to bridge strength and capacity
• building a 6–8 hour event with recovery windows
• balancing inclusivity with honest difficulty
• mental resilience as part of the test
“Go listen to Episode 533 of the Joe DeFranco Industrial Strength Show and tell us what he got right and wrong.”
Chapters
1. DeFranco Fitness Test, Re-Done (00:00:00)
2. Framing The Mission Of The Show (00:00:04)
3. Setting Up Today’s Solo Topic (00:00:37)
4. What Does It Mean To Test Fitness (00:00:45)
5. Joe DeFranco’s Episode And Premise (00:01:38)
6. Defining Fitness Before Crowning Winners (00:03:25)
7. Event 1 Mile Run: Endurance Gap (00:05:30)
8. Event 2 Med Ball Toss: Power Repeatability (00:08:11)
9. Event 3 Trap Bar Deadlift: Standards And Safety (00:10:34)
10. Event 4 Neutral Grip Bench: Relative Strength (00:13:21)
11. Event 5 Strict Chin-Ups: Judging Strictness (00:15:25)
12. Event 6 Sled And Carry: Weight Disparities (00:18:51)
13. Event 7 Air Bike Sprint: Willpower Test (00:22:25)
14. Why These Seven Favor Power Athletes (00:24:01)
15. Principles For A Better Fitness Test (00:25:46)
16. Proposed Event 1: Jerry Endurance (00:26:37)
17. Proposed Event 2: Repeat Power Toss (00:28:03)
18. Proposed Event 3: DB Thruster Strength (00:29:20)
19. Proposed Event 4: Bodyweight Bench Kept (00:31:14)
20. Proposed Event 5: Pull-Ups, Push-Ups, Jumps (00:33:15)
21. Proposed Event 6: Sleds, Carries, Lunges (00:36:16)
22. Proposed Event 7: Bike Sprint Finale (00:40:31)
23. Event Logistics And Recovery Windows (00:42:00)
24. Risk, Safety, And Athlete Responsibility (00:44:03)
25. Closing Thoughts And Invite To Joe (00:45:19)
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