PFL Record - Level 4

Level 4 is the next milestone, and introduces the last of the basic categories; Speed, Agility & Quickness (SAQ). At this level you will be considered soundly fit for a healthy male or female respectively, it will also mean you are at a level of health to safely take part in advanced physical activities like: athletics, gymnastics, powerlifting, rugby, football, martial arts and parkour. But this does not mean that you are in remarkable condition, only 'sound'. If this seems extreme to you then please remember that the average standard of health in today’s Western society is at an all-time low, mostly because we are not nearly as active as we are designed to be!

This is highlighted by the fact that you will now be in the top 1.25% of the population.

How to Perform the Level 4 Disciplines

Sub Max VO2 Max Test

Online Suggestions:

Vo2 Max Calculator (1 Mile Walk)

App Download

Formula

Using a treadmill or a marked out 1 mile route, and a heart rate monitor, walk as fast as you can for 1 mile or 1.61 kilometres with a good straight posture.

Record your final heart rate in the last 10 seconds of your walk and the time it took to complete it.

Formula

Figure 1: 0.388 x Age

Figure 2: 0.17 x Weight

Figure 3: 3.265 x Duration

Figure 4: 0.156 x Heart Rate

Total Score: Fig 1 + 2 + 3 + 4 = X

VO2 Max: 139.168 – X

(Milligrams per Minute)

+ 6.318 for Males

1 Mile Run

Method

Using a treadmill or a marked out 1 mile route, run as fast as you can from start to finish, and record your time.

100m Sprint

Method

Find a straight, flat strip of land or indoor space. Measure out 100m with a start and finish line.

Have a colleague time you with a stopwatch.

Start however you see fit, either kneeling or crouching, and run the length as fast as you can.

Working on your start and sprint technique can significantly improve your times!

• ml = millilitres (per kilogram of bodyweight per minute)
• sec = seconds
• min = minutes
• m = meters
• cm-wall = centimetres to wall (maximum distance from back of wrist to wall, recorded at shoulder height and at the top of your overhead reach e.g.,10/5) 
• c.f = correct form (posture/technique)
• deg = degrees
• deg/sec = degrees for seconds indicated
• % b.w = percent of bodyweight
• reps = repetitions
• 15 sec reps = repetitions in 15 seconds
• 30 sec reps = repetitions in 30 seconds
• % r.h = percent of reach height (standing with feet flat, mark as high as your fingertips can reach)
• - r.h = minus reach height (standing with feet flat, mark as high as your fingertips can reach)
• % c.r.r.h = percent of calf-raise-reach-height (standing on the balls of your feet mark as high as your fingertips can reach)
• BL = baseline (as low as it is possible to go)