To physically prepare for CBT, provided is an eight week training program that addresses critical areas of fitness and follows scientific training principles designed to improve all levels of fitness and avoid overtraining. You will take an initial test consisting of pull-ups, push-ups, body weight squats, situps, dips, ankles-to-the-bar, planks and a 1 mile run. Your performance on these exercises will be used to create an individualized fitness program that will help you prepare for CBT. Utilizing proper form is imperative; please read the document below to ensure you understand all movement standards.
Step 1: Once you read the document and understand the exercise standards, please do the following exercises until muscle exhaustion with ample rest between and record your repetitions:
3. Body Weight Squats
6. Ankles To The Bar
Step 2: Test your ability to execute a front plank; please time yourself until muscle exhaustion and record your time.
Step 3: Test your one Mile Run time. Execute four laps around a normal high school track or a one mile known distance and record your time.
Step 4: Open this excel spreadsheet, input your repetitions or time from Steps 1, 2 and 3, then print off your eight week training program. After you finish the eight week program, go back to Step 1 and begin again!