Specific Power Training methods

5 reps of 100kg Back Squat/Deadlift/Bench press with perfect form and steady pace up to 5 rounds for men

5 reps of 60kg Back Squat/Deadlift/Bench press with perfect form and steady pace up to 5 rounds for women

This test will help you to realize what type of training you should really look into. If you can master at least 3 rounds, then I would recommend you start putting loads on your weightlifting exercises. Also, you can add 5 reps of 40kg weight pull ups at the beginning of every round to make it more challenging. If you can’t perform even 1 round, have your trainer assess you and advise exercises you must do to strengthen your weak muscles.__Chan Lee