What Fitness Means to Us

Your fitness goals will largely determine what kinds of training you need to prioritize.  That said, at The BTG, we believe that everyone needs to have a well-rounded base of physical abilities, across all of the following qualities/attributes:

  • Mobility
  • Maximal Strength
  • Muscular Endurance
  • Core Stability & Strength
  • Explosive Power / Rate of Force Development
  • Shorter Duration Conditioning (Anaerobic Threshold)
  • Longer Duration Conditioning (Aerobic / Cardiovascular Efficiency)

From 9-5ers to professional athletes, teens to seniors, and everyone in between, everyone should work to develop all of the above qualities.

For competitive or recreational athletes, or those whose jobs have specific physical demands, there may be a bias towards one or more of these attributes (E.G. someone who competes in powerlifting will focus more on maximal strength, and a marathon runner will focus more on long duration conditioning), but overall competency is key for what we define as “fitness”.

With that in mind, we regularly assess performance with some or all of the following every 3 months:

  • Deadlift (1RM, 3RM or 6 RM)
  • Dumbbell Bench Press (1RM, 3RM or 6RM)
  • Weighted Chin-Up (1RM, 3RM or 6RM)
  • Bodyweight Squat
  • Chin-Up or TRX Inverted Row
  • Kneeling Wheel Rollouts
  • Plank Hold
  • Push-Up
  • Medicine Ball Shot Put
  • Standing Broad Jump
  • Airdyne Bike Test
  • Beep Test
  • 5 km run