Deadlines
1st Annual Cougar Strong Competition
Event Exercises
3 Repetitions Maximum Deadlift (MDL)
3 Repetitions Maximum Deadlift (MDL)
Starting Position
The Participant will step inside the hexagon/trap bar, feet generally shoulder width apart, and locate the midpoint of the hexagon/trap bar handles.
Phase 1 Preparatory Phase
On the command of “GET SET,” the Participant will bend at the knees and hips, reach down and grasp the center of the handles (“D-handle” hexagon/traps bars are not authorized; as an exception, if a dual-handled hexagon/trap bar is used, the Participant will grasp the lower handles, with the D-handles facing down). Arms should be fully extended, back flat, head in line with the spinal column or slightly extended, head and eyes to the front or slightly upward, and heels in contact with the ground. All repetitions will begin from this position.
Phase 2 Upward Movement Phase
On the command of “GO,” the Participant will stand up and lift the bar by extending the hips and knees. Hips should never rise before or above the shoulders. The back should remain straight – not flexed or extended. The Participant will continue to extend the hips and knees until reaching an upright stance. There is a slight pause at the top of this movement.
Phase 3 Downward Movement Phase
By flexing the hips and the knees slowly, the Participant lowers the bar to the ground under control while maintaining a flat-back position. Do not drop or let go of the bar. The hexagon/trap bar weight plates must touch the ground before beginning the next repetition. Weight plates may not bounce on the ground.
Execute three continuous repetitions with the same weight. If the Participant fails to complete three continuous repetitions under control, he or she is permitted one retest at a lower weight after a rest of up to two minutes. If the Participant successfully completes three continuous repetitions on the first attempt, he or she may elect an additional attempt at a higher weight after a rest of up to two minutes. The maximum number of attempts on the MDL is two.
Starting Position
The Participants will face away from the start line, grasp the medicine ball (10 pounds) with both hands at hip level and stand with both heels at (but not on or over) the start line. Grasp the ball firmly and as far around the sides of the ball as possible. Towels or rags will be provided to remove excess moisture/debris from the medicine ball.
Practice Throw
Throw 1 is a practice throw to allow Participants to warm-up and the lane grader to move to an approximate landing point. Throw one is not measured or recorded.
As directed by the grader, the Participant in lane one executes throw one (practice throw). Participants are permitted several preparatory movements flexing at the trunk, knees, and hips while lowering the ball between their legs. When directed by the grader, the Participant in lane two executes throw one (practice throw).
Record Throws
Participants in lanes one and two alternately execute throws two and three (the two record throws). Participants are still permitted the preparatory movements. Once the Participants complete three throws, they will move onto the SPT lane to retrieve the medicine balls for the next Participants, and then return to the back of the line.
Although the second and third throws are recorded, only the longer of the two will count as the raw score. The start line grader will circle the longer attempt.
Starting position
On the command of “GET SET,” one Participant in each lane will assume the prone position facing the start line with hands flat on the ground and index fingers inside the outer edges of the shoulders. The chest and front of the hips and thighs will be on the ground. Toes will touch the ground with feet together or up to a boot’s width apart. The ankles will be flexed. The head does not have to be on the ground. Feet will remain generally together, no more than a boot’s width apart, throughout the HRP. Participants may adjust their feet during the test event as long as they do not lift a foot off the ground.
Movement 1
On the command “GO,” a Participant will push their whole body up from the ground as a single unit to the up position by fully extending the elbows (front leaning rest).
The Participant will maintain a generally straight body alignment from the top of the head to the ankles. This generally straight position will be maintained for the duration of the HRP.
Failing to maintain a generally straight alignment during a repetition will cause that repetition to not count.
The front leaning rest is the only authorized rest position. Bending or flexing the knees, hips, trunk, or neck while in the rest position is not authorized.
Movement 2
After the elbows are fully extended and the Participant has reached the up position, the Participant will bend their elbows to lower the body back to the ground. The chest, hips and thighs should touch down at the same time. The head or face do not have to contact the ground.
Movement 3a
Arm Extension HRP – without moving the head, body, or legs, the Participant will extend both hands out from the body until the arms are fully extended forming a 90-degree angle between the arms and trunk at the shoulders. Hands may be on or off the ground. After reaching this position, the elbows bend to move the hands back under the shoulder.
Movement 3b
Hand Lift HRP – without moving the head, body, or legs, the Participant will lift both hands from the ground at the same time. A clear gap between the palms and the ground must be visible to the grader to ensure Participants have released their hands from the ground. The hands are then lowered until they are flat on the ground back under the shoulder.
Movement 4
Regardless of the HRP protocol, Participants must ensure their hands are flat on the ground with the index fingers inside the outer edges of the shoulders (returning to the starting position). This completes one repetition.
The Participant must make a continuous effort to push up and cannot rest on the ground.
Starting position
On the command “GET SET,” one Participant in each lane will assume the prone position with the top of the head behind the start line. The grader is positioned to see both the start line and the 25m line. The grader can position a Participant/battle buddy on the 25m line to ensure compliance with test event standards.
Sprint
On the command “GO,” Participants stand and sprint 25m; touch the 25m line with foot and hand; turn and sprint back to the start line. If the Participant fails to touch the 25m line with hand and foot, the grader watching the 25m turn line will call them back.
Drag
Participants will grasp each strap handle, which will be positioned and resting on the sled behind the start line; pull the sled backwards until the entire sled crosses the 25m line; turn the sled around and pull back until the entire sled crosses the start line. If the entire sled does not cross the 25m or start line, the grader watching the 25m turn line will call them back.
Lateral
After the entire sled crosses the start line, the Participant will perform a lateral for 25m, touch the 25m turn line with foot and hand, and perform the lateral back to the start line. The Participant will face the same direction moving back to the 25m start line and returning to the start line so they lead with each foot. Feet may shuffle and touch, but should not cross. If the Participant fails to touch the 25m turn line with hand and foot, the grader watching the 25m turn line will call them back. Graders will correct Participants if they cross their feet.
Carry
Participants will grasp the handles of the two 40-pound kettlebells and run to the 25m turn line; step on or over the 25m turn line with one foot; turn and run back to the start line. If the Participant drops the kettlebells during movement, the carry will resume from the point the kettlebells were dropped. If the Participant fails to touch the 25m turn line with their foot, the grader watching the 25m turn line will call them back.
Sprint
After stepping on/over the start line, Participants will place the kettlebells on the ground; turn and sprint 25m; touch the 25m turn line with foot and hand; turn and sprint back to the start line. If the Participant fails to touch the 25m turn line with hand and foot, the grader watching the 25m turn line will call them back.
The time is stopped when the Participant crosses the start line after the final sprint (250 meters). The “penalty” for incorrect form or action is to return to the line and redo the action correctly.
Starting position
On the command “GET SET,” one Participant from each lane will mount the bar and assume a straight-arm hang on the bar, with feet off the ground, knees bent if necessary. Graders may assist Participants up onto the bar. The grip is the alternating grip (recommend placing the dominant hand closest to the head). The body is perpendicular with the bar, however the alternating grip will cause the body to rotate outward slightly. The Participant’s body must be fully extended in a straight arm position (elbows, trunk, and hips are straight). Legs and feet may not be crossed; feet must be off the ground with knees bent if necessary.
Execution
On the command “GO,” the Participant will flex at the elbows, knees, hips, and waist to lift the knees. Flexing the elbows assists with this movement. The right and left knees or thighs must touch the right and left elbows, respectively. The grader must observe both knees (or thighs) in contact with both elbows for the Participant to receive credit for the repetition.
The Participant will return under control to the straight-arm position, elbows straight, to complete each repetition. If the elbows remain bent, the next repetition will not count. The Participant does not have to be completely still. Small, inconsequential, or passive movement of the body and twisting of the trunk is permitted. Deliberately swinging the trunk and legs to assist with lifting the knees is not permitted and will cause the subsequent repetition to not count.
Can rest in the straight-arm (down) position and may adjust grip positions by moving the hands.
Cannot touch the ground during grip adjustments.
Cannot drop from the bar before assuming the straight-arm hang position UNDER CONTROL in order for the last repetition to count.
The event will be terminated when the Participant voluntarily stops (drops from the bar) or when two minutes has expired.
The two mile run can be completed on an indoor or outdoor track, or an improved surface such as a road or sidewalk. The 2MR cannot be tested on unimproved terrain. There is a programmed 5-minute rest between the LTK and the 2MR. The rest period begins when the last Participant in the group completes the LTK. The start and finish line will be near the same location as the test site for the other five test events. Out-and-back or lap track courses are authorized.