Cooper Test - WEEK 1

SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5

Obj: Cooper Physical Focus: Push-ups, Sit-ups, Focus: Vertical Jump Leg Focus: Push-ups, Sit-ups, Focus: Vertical Jump, 300m
Fitness Test Bench Press Strength Assessment, Bench Press Run, 1.5 mile Run
Use SESSION 1 results. 300m Run, 1.5 mile Run Use SESSION 1 results.
Warm-up: 3 Rounds Warm-up: 4 Rounds
8x Push-ups Warm-up: 4 Rounds Warm-up: 4 Rounds Warm-up: 4 Rounds Run 100m - easy to
8x Air Squats 5x Push-ups Run 100m - easy to 5x Push-ups moderate pace as you
8x Sit-ups 10x Air Squats moderate pace as you 10x Air Squats warm up.
Instep Stretch 5x Horizontal Pull-ups 10x warm up. 5x Horizontal Pull-ups 5x Lunges
Training: Sit-ups 5x Lunges 10x Sit-ups 10x Push-ups
(1) Vertical Jump Test. Instep Stretch 10x Push-ups Instep Stretch 10x Sit-ups
Results:________________ Training: 10x Sit-ups Training: Instep Stretch
(2) Find Bench Press 1RM. (1) 8 Rounds Instep Stretch (1) 8 Rounds Training:
Results:________________ 5x Bench Press Training: 5x Bench Press (1) 4 Rounds - use SESSION
(3) Max reps Sit-ups in 60 Rest Between Rounds (1) Max reps in 20 sec. of the Rest Between Rounds 3 results
sec. Use the below chart for following movements: Use the below chart for 30% max reps Air Squats
Results:________________ loading .... Air Squat loading .... 30% max reps Lunges
(4) 300m Sprint for time. Round Rep %1RM Lunges Round Rep %1RM 30% max reps Jump
Results:________________ Jump Lunges Lunges
(5) Max reps Push-ups in 60 1 5 50 Jump Squats 1 5 50 30% max reps Jump
sec. 2 5 60 The whole thing should take 2 5 60 Squats
Results:________________ you 80 sec. Don’t rest Rest 30 sec.
3 5 70 3 5 70
(6) Run 1.5 miles for time. between movements, just Rest 3 min.
Results:________________ 4-8 5 80 transition right into the 4-8 5 80
next as each 20 sec. (2) Run 300m for time.
(2) 4 Rounds interval expires. (2) 4 Rounds
30% max reps Push-ups 30% max reps Push-ups Rest 5 min.
30% max reps Sit-ups RECORD YOUR REPS FOR 30% max reps Sit-ups
10x Air Squats EACH INDIVIDUAL 10x Air Squats (3) 3 Rounds
Work briskly, not frantically, MOVEMENT Work briskly, not frantically, Sprint 100m @ 100%
through the circuits. You Air Squats: through the circuits. You effort.
can break sets as need be __________________ can break sets as need be Rest 60 sec.
to make the reps, but Lunges: to make the reps, but Rest 5 min.
don’t linger. Try to limit ____________________ don’t linger. Only rest as
rest to 5 breaths. Jump Lunges: much as you need. Try to (4) 3 Rounds - use SESSION
_______________ limit it to 5 breaths. 1 results
(3) 3 Rounds Jump Squats: 800m Run @ Interval
Lat + Pec Stretch ________________ (3) 3 Rounds Table Pace
3x Shoulder Jackknives (2) Run 300m for time. 3x Floor Slide 3 min. Rest between
Hip Flexor + Pigeon 3rd World Stretch intervals
Stretch Rest 5 min. Lat + Pec Stretch
Pigeon Stretch
(3) 3 Rounds
Sprint 100m @ 100%
effort.
Rest 60 sec.
Rest 5 min.

(4) 3 Rounds - use SESSION

1 results
800m Run @ Interval
Table Pace
3 min. Rest between
intervals