Height (cm)

Weight (kg)

Right side - Knee to wall test

Left side - Knee to wall test

Through the conduct of either of the above, was there the presence of pain? Please enter '1' for yes, or '2' for no.

Left side - 30/30 hop test

Right side - 30/30 hop test

Through the conduct of either of the above, was there the presence of pain? Please enter '1' for yes, or '2' for no.

Basic RAMP Warm Up Guide

Follow the below sequence. Choose your own exercises to meet the intent of preparing you physically and mentally for the exercise to come. Raise - Spend 3-5min carrying out basic exercises looking to raise your core temperature, increase blood flow to peripheral muscles, and increase synovial fluid production within the joints. Activation - Spend 3-5min performing low level isolation or isometric exercises which can aide in the activation and excitement of muscles directly involved in stabilising joints in the activities that follow, or that have presented you with issues in the past. Mobilisation - Spend 3-5min performing exercises that dynamically place all muscles and joints through their full range of motion. Potentiation - Spend 3-5min performing exercises that directly replicate the actions or exercises in the main body of the session, gradually increase the intensity or volume to a level that is proportionate to that of which you are about to conduct.

Explosiveness Assessment

Power Assessment

Knee dominant strength assessment

Upper body horizontal press strength assessment

Anaerobic Power Assessment

The following assessment is looking to measure your maximal power output. This will assess your ability to perform a high intensity effort for a short duration of time where oxygen will not be a significant source of energy. Choose the option that best suites: - You - The gear you have available - Your goals - Your previous training history (for example, conducting a high intensity sprint has a high potential to lead to hamstring strains, doing this without adequate lead up has a high propensity for injury. Remember: Watch the video for specific details, record your score, and identify the option you chose in the 'circuit comments'. (videos on machines depict a 30sec test, utilise 60sec for your effort). Option 1: 200m Sprint (record the time taken) Option 2: 1min Max Effort Concept 2 Row Erg (record the average wattage) https://youtube.com/shorts/2E3v36TOXKo?feature=share Option 3: 1min Max Effort Concept 2 Ski Erg (record the average wattage) https://youtube.com/shorts/7Hs5K-yhxFQ?feature=share Option 4: 1min Max Effort Assault Bike (record the average wattage) https://youtube.com/shorts/v6h55sbxmlg?feature=share

Shoulder Scratch (left arm uppermost))

Shoulder Scratch (right arm uppermost)

Through the conduct of either of the above, was there the presence of pain? Please enter '1' for yes, or '2' for no.

Active straight leg raise (left side)

Active straight leg raise (right side)

Through the conduct of either of the above, was there the presence of pain? Please enter '1' for yes, or '2' for no.

Basic RAMP Warm Up Guide

Follow the below sequence. Choose your own exercises to meet the intent of preparing you physically and mentally for the exercise to come. Raise - Spend 3-5min carrying out basic exercises looking to raise your core temperature, increase blood flow to peripheral muscles, and increase synovial fluid production within the joints. Activation - Spend 3-5min performing low level isolation or isometric exercises which can aide in the activation and excitement of muscles directly involved in stabilising joints in the activities that follow, or that have presented you with issues in the past. Mobilisation - Spend 3-5min performing exercises that dynamically place all muscles and joints through their full range of motion. Potentiation - Spend 3-5min performing exercises that directly replicate the actions or exercises in the main body of the session, gradually increase the intensity or volume to a level that is proportionate to that of which you are about to conduct.

The following test is looking to assess the level muscular endurance of which you possess. It is very easy to allow your ego, to cut corners in order to attain a higher score. Ensure each repetition is completed with a full and complete range of movement, at the moment that you cannot do that, stop the test immediately. Choose the option that best suites: - You - The gear you have available - Your goals - Your previous training history For the option that you choose, perform as many repetitions as possible, record your score in the space provided and in the 'circuit comments' record the alternative that you completed. Video your efforts and send to Tim via Instagram @enhanced_tactical_performance. 1) Maximum Bodyweight Dips 2) 2min Maximum Push Ups 3) Max Cadence Push Ups (2sec cadence) (most preferred) I can send the cadence audio file via signal if you need it. 4) 75% Bodyweight Bench Press

The following test is looking to assess the level muscular endurance of which you possess. It is very easy to allow your ego, to cut corners in order to attain a higher score. Ensure each repetition is completed with a full and complete range of movement, at the moment that you cannot do that, stop the test immediately. Choose the option that best suites: - You - The gear you have available - Your goals - Your previous training history For the option that you choose, perform as many repetitions as possible, record your score in the space provided and in the 'circuit comments' record the alternative that you completed. Video your efforts and send to Tim via Instagram @enhanced_tactical_performance. 1) Strict Bodyweight Pull Ups with a 2/2sec cadence (most preferred) I can send the cadence audio file via signal if you need it. 2) Strict Bodyweight Pull Ups 3) TRX/Ring Supine Pull Ups with feet elevated. 4) TRX/Ring Supine Pull Ups with feet on ground.

The following test is looking to assess the level muscular endurance of which you possess. It is very easy to allow your ego, to cut corners in order to attain a higher score. Ensure each repetition is completed with a full and complete range of movement, at the moment that you cannot do that, stop the test immediately. Choose the option that best suites: - You - The gear you have available - Your goals - Your previous training history For the option that you choose, perform as many repetitions as possible, record your score in the space provided and in the 'circuit comments' record the alternative that you completed. Video your efforts and send to Tim via Instagram @enhanced_tactical_performance. 1) BFA Sit Ups (3sec cadence) - Feet not held. (most preferred) I can send the cadence audio file via signal if you need it. 2) Max Butterfly sit ups in 2min (touch above the head and touch the heels) 3) Max strict Toes to bar (1 set) 4) Max cadence strict Toes to Bar (3sec cadence)

Aerobic Capacity Assessment Short

The following assessment is looking to measure your aerobic energy systems proficiency in the delivery and utilisation of energy. Choose the option that best suites: - You - The gear you have available - Your goals - Your previous training history (for example, conducting a high intensity sprint has a high potential to lead to hamstring strains, doing this without adequate lead up has a high propensity for injury. When/if utilising the machines, follow the same processes to set up the machine computers in order to obtain the most accurate information from the conduct of the workout. Option 1 (most preferred): 1600m Run (record the time taken) Option 2: 2km Concept 2 Row Erg (record the average wattage) Option 3: 2km Concept 2 Ski Erg (record the average wattage) Option 4: 10min Assault Bike (record the average wattage)

Basic RAMP Warm Up Guide

Follow the below sequence. Choose your own exercises to meet the intent of preparing you physically and mentally for the exercise to come. Raise - Spend 3-5min carrying out basic exercises looking to raise your core temperature, increase blood flow to peripheral muscles, and increase synovial fluid production within the joints. Activation - Spend 3-5min performing low level isolation or isometric exercises which can aide in the activation and excitement of muscles directly involved in stabilising joints in the activities that follow, or that have presented you with issues in the past. Mobilisation - Spend 3-5min performing exercises that dynamically place all muscles and joints through their full range of motion. Potentiation - Spend 3-5min performing exercises that directly replicate the actions or exercises in the main body of the session, gradually increase the intensity or volume to a level that is proportionate to that of which you are about to conduct.

Weighted Strict Pullup

This test is looking to gain an understanding of your water confidence, and CO2 tolerance. Get a buddy or lifeguard to specifically watch over you as you perform this test (safety first). Give yourself 3-5 minutes to prepare yourself for this test (slow breathing and reduce your heart rate). Test. With one single effort, push off the wall and perform breaststroke under water for as long as possible without breathing. The test will cease the moment you break the surface of the water. Have your buddy or lifeguard record two things. A) The distance that you travel whilst under water. B) The amount of time that you are underneath the water for throughout your effort. (record as seconds, and input this in the comments of this activity). Also, include any notes relating to what you believe is the limiting factor on this test. For example: - Your water confidence - Poor lung capacity - poor efficiency in the water (exerting too much effort)

Swim Assessment

SWIM ASSESSMENT 1 (Short) The following assessment is designed to assess both your swimming proficiency, as well as providing another mechanism to assess your aerobic capacity. Choose your desired alternative based off what you would determine your swimming ability currently is: Option 1 - Beginner Option 2 - Intermediate Option 3 - Advanced Option 4 - Elite Record your time in the space provided as well as the alternative chosen in the 'circuit comments'. Option 1: 25m Option 2: 50m Option 3: 100m Option 4: 200m

Swim Assessment

SWIM ASSESSMENT 2 (Moderate) The following assessment is designed to assess both your swimming proficiency, as well as providing another mechanism to assess your aerobic capacity. Choose your desired alternative based off what you would determine your swimming ability currently is: Option 1 - Beginner Option 2 - Intermediate Option 3 - Advanced Option 4 - Elite Record your time in the space provided as well as the alternative chosen in the 'circuit comments'. Option 1: 50m Option 2: 100m Option 3: 200m Option 4: 400m

Swim Assessment

SWIM ASSESSMENT 3 (Long) The following assessment is designed to assess both your swimming proficiency, as well as providing another mechanism to assess your aerobic capacity. Choose your desired alternative based off what you would determine your swimming ability currently is: Option 1 - Beginner Option 2 - Intermediate Option 3 - Advanced Option 4 - Elite Record your time in the space provided as well as the alternative chosen in the 'circuit comments'. Option 1: 100m Option 2: 200m Option 3: 400m Option 4: 800m

Basic RAMP Warm Up Guide

Follow the below sequence. Choose your own exercises to meet the intent of preparing you physically and mentally for the exercise to come. Raise - Spend 3-5min carrying out basic exercises looking to raise your core temperature, increase blood flow to peripheral muscles, and increase synovial fluid production within the joints. Activation - Spend 3-5min performing low level isolation or isometric exercises which can aide in the activation and excitement of muscles directly involved in stabilising joints in the activities that follow, or that have presented you with issues in the past. Mobilisation - Spend 3-5min performing exercises that dynamically place all muscles and joints through their full range of motion. Potentiation - Spend 3-5min performing exercises that directly replicate the actions or exercises in the main body of the session, gradually increase the intensity or volume to a level that is proportionate to that of which you are about to conduct.

Left - Biering Sorenson Hold

Right - Biering Sorenson Hold

Through the conduct of either of the above, was there the presence of pain? Please enter '1' for yes, or '2' for no.

Lower body hinge dominant strength assessment

Upper body vertical push strength assessment

Basic RAMP Warm Up Guide

Follow the below sequence. Choose your own exercises to meet the intent of preparing you physically and mentally for the exercise to come. Raise - Spend 3-5min carrying out basic exercises looking to raise your core temperature, increase blood flow to peripheral muscles, and increase synovial fluid production within the joints. Activation - Spend 3-5min performing low level isolation or isometric exercises which can aide in the activation and excitement of muscles directly involved in stabilising joints in the activities that follow, or that have presented you with issues in the past. Mobilisation - Spend 3-5min performing exercises that dynamically place all muscles and joints through their full range of motion. Potentiation - Spend 3-5min performing exercises that directly replicate the actions or exercises in the main body of the session, gradually increase the intensity or volume to a level that is proportionate to that of which you are about to conduct.

Left Single Leg Squat Test

Right Single Leg Squat Test

Through the conduct of either of the above, was there the presence of pain? Please enter '1' for yes, or '2' for no.

Illinois Shuttle Run

The following assessment is looking to measure your aerobic energy systems proficiency in the delivery and utilisation of energy. Choose the option that best suites: - You - The gear you have available - Your goals - Your previous training history (for example, conducting a high intensity sprint has a high potential to lead to hamstring strains, doing this without adequate lead up has a high propensity for injury. When/if utilising the machines, follow the same processes to set up the machine computers as used in the anaerobic capacity assessment on day one, in order to obtain the most accurate information from the conduct of the workout. Option 1: 5km Run (record the time taken) Option 2: 5km Concept 2 Row Erg (record the average wattage) Option 3: 5km Concept 2 Ski Erg (record the average wattage) Option 4: 30min Assault Bike (record the average wattage) Option 5: 10km Run (record the time taken) Option 6: 60min Pack march with 30kg of additional load. Option 7: 10km Concept 2 Row Erg (record the average wattage) Option 8: 10km Concept 2 Ski Erg (record the average wattage) Option 9: 60min Assault Bike (record the average wattage). Record the alternative you use in the circuit comments.