FitRanX- Youth Sports & Fitness Testing Hilliard

Athletic Revolution FitranX fitness testing for kids

athletic training and testing for middle school

 

— What’s it all about?!

 

FitRanX™ for Kids is a comprehensive and standardized ranking system used for gauging individuals’ fitness levels. This is not a system based on how long you have been at Athletic Revolution-Hilliard, or how much your Athletic Revolution Coach thinks you have improved. This is a REAL ranking system that took years to develop and perfect.

We’ve already implemented the FitRanX protocols with our adults & youth programs to great success!

Fitranx for kids. Strength and conditioning testing in Hilliard

Alexis, Myra and Caitlin all level up!

How does FitRanX™ For Kids work?

It works through standardized fitness testing. There are 8 FitRanX™ levels with corresponding colors that represent each level. That means a level 5 in Hilliard, OH  has to accomplish the same thing as a level 5 in London, England. The different levels are below. Testing protocol charts will be located at each studio as well.

It’s for the beginner who has never been in an organized sports & fitness program before, and it is for the advanced athlete who is looking for that next physical challenge.

Moving up through the ranks will allow your child or teen to reach short-term goals, and see and feel the progress being made in terms of increased strength, speed, agility, conditioning, and flexibility. And if they are an athlete will show on the field!

This page will have the different testing level protocols as well as our schedule for upcoming tests. These dates will also be emailed to you.

FitRanX™ is not a competition against other people in your classes or other members in Athletic Revolution-Hilliard. It is simply a way to give you simple, short-term goals to reach and hit on your way to your longer term goals. You are competing against YOU! To become the strongest version of YOU! To become a champion of sport and fitness!

When your Athletic Revolution Coach feels you are ready, he/she will talk to you in class about the next level. It’s up to YOU if you want to take that invitation and RISE UP! If there is a FitRanx level you want to achieve, please tell your Athletic Revolution Coach, they will then watch you carefully over the next few training sessions to see if you are indeed ready for that level.

3 Age Brackets and 2 Gender Brackets

This is one of the best aspects of FitRanX For Kids. You can see the different exercises your child will be doing for each level at the bottom of this page. Each age group and gender requires different requirements of either reps, weight lifted, or time performed.

  1. Age Bracket 1: 16-35 years
    Age Bracket 2: 36-55 years
    Age Bracket 3: 56+ years
  2. Youth Bracket 1: 7-10 years (Follows testing protocol for Age Bracket 2: 36-55) (set KB weights are done as % of total body weight)
    Youth Bracket 2: 11-15 years (Follows testing protocol for Age Bracket 1: 16-35) (set KB weights are done as % of total body weight)Testing athletes speed and strength

 

Fitness Testing?

In order for you to progress from one level to the next, you must participate in a fitness test that uses specific exercises to determine strength within the exercises’ respective muscle groups. There is also a conditioning portion required for each level’s advancement. Through scientific testing and months of development in the FitRanX™ system, these exercises have been proven to allow you to demonstrate personal fitness growth in the majority of athletic based strength exercises as well as cardiovascular conditioning.

As soon as you pass through the FitRanX™ for Kids system, you wear the color of your corresponding fitness level in RanX Band™ form whenever you are at the facility or out in town. Colored T-shirts will also be provided for certain levels as well (Level 5 and Up)

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Athletic Revolution-Hilliard’s  Fitness Ranking System keeps your kids and teens motivated and gives them clear and specific goals to strive for while ensuring that they are achieving balanced, full-body sports & fitness training. They get maximum results under the supervision of the most qualified youth fitness instructors.

This is why FitRanX™ will be implemented and you can expect…

  •  It keeps kids & teens motivated!
  •  It gives them an abundance of short term goals to reach
  •  The testing days develop so much positive energy, everyone wants to be a part of it.
  •  With our training session templates and progressions they will never be bored again during a workout. They will want to be at AR!
  •  They become part of the team. Everyone helps each other reach their true potential.
  •  With FitRanX ™ for Kids and our certified Youth Fitness Specialists and Speed & Agility Specialists they will never get injured again–Only getting stronger!
  •  FitRanX ™ for Kids gets them RESULTS!

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Testing Days

Testing days will always be during our Transition Week- usually Saturday with one day of make-ups if you can’t make that. Schedule is usually added for the next Transition week and FitRanX testing during week 1 or 2 of the phase. You can see the schedule here and the upcoming transition weeks here.

Improvement warrior fitness and jason yun testing

Angela, one of our adult Improvement Warriors,  pretty excited about passing her test 🙂

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Athletic Revolution-Hilliard FitRanX ™ LEVEL 1

Protocol

Grove city Fitness & strength training

Requirements Protocols: Key: 10 (age bracket 1 Men)/8(age bracket 1 women, 8(Age 2 Men)/6(age 2 Women), 6(age 3 Men)/4 (age 3 women)

Weights indicated in % of body weight or in kilograms of kettlebells

Levels are listed for each gender below: Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+). If you are in an older level and want to pass a younger level that is fine–BUT if you are in a younger level, you must pass that level.

Youth Bracket 1: 7-10 years (Follows testing protocol for Age Bracket 2: 36-55) (set KB weights are done as % of total body weight)
Youth Bracket 2: 11-15 years (Follows testing protocol for Age Bracket 1: 16-35) (set KB weights are done as % of total body weight)

Strength-

1.) USA 45 degree Row
Women: 20, 15, 10– Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
Men: 30, 25, 20– — Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)

2.) Bodyweight Squat (Arms Forward)
Men & Women: 50, 40, 30 in 2:00


3.) Pushup elevated on 18″ box
Women: 10, 8, 6
Men: 25, 20, 15

5.) Hip Pop Up Bridge
Men & Women: 2:00, :90, :60

6.) Bridge
Men & Women: :90, :60, :45

 

Conditioning

1. Kettlebell 2-handed swing 2:00 Time Limit
Women (8kg)- 60, 40, 30 (6kg)
Men (12 kg)- 60, 40 (10kg), 30 (8kg)

2. Triset- Seal Jacks, Suitcase Carry, Mountain Climber (3 sets)
Men & Women: :30, :25, :20
Rest between sets: :60, :60, :75
Seal Jacks:

Suitcase Carry: Weight in % of bodyweight: M/W: 20/15%, 15/10%, 10/5%
Jason Yun Improvement Warrior Fitness bootcamp
Mountain Climber:

Athletic Revolution-Hilliard FitRanX ™ LEVEL 2

Protocol

Requirements Protocols: Key: 10 (age bracket 1 Men)/8(age bracket 1 women, 8(Age 2 Men)/6(age 2 Women), 6(age 3 Men)/4 (age 3 women)

Weights indicated in % of body weight or in kilograms of kettlebells

Cross Training to get fit in dublin, OH

Strength- 

1.) Inverted Row (Equalizer or Power Rack Barbell)
Women: 8,6,4- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
Men: 10,8,6- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)

 

2.) Arms Overhead Body Weight Squat
Men & Women: 60, 50, 40 in 2:00

3.) Pushups
Women (full): 10,8,6
Men (Full): 25, 20, 15

4.) Weighted Hip Pop Up (both legs down)
Women: 20 reps: Weight: as %: 10, 5, 5
Men: 20 reps: Weight as %: 15, 10, 5

 

5.) Side bridge
Men & Women: :45, :30, :15

 

 

Conditioning

1. Kettlebell Alternating Hands swing 2:00 Time Limit
Women- 60(10 kg), 50(8kg), 40 (6kg)
Men- 60(16kg), 50(14kg), 40(12kg)
You will alternate hands at the top each rep:

2. Quadset- Jump Rope, Farmer’s Walk, Floor Jacks, Alternating Rope Waves (3 sets)
Women: :45, :30, :20
Men: :45, :30, :20

Rest is : 60, :60, :45

1. Jump Rope

2. Farmer’s Walk

3. Floor Jacks

4. Alternating Rope waves

 

Athletic Revolution-Hilliard FitRanX ™ LEVEL 3

Protocol

Requirements Protocols:

Key: 10 (age bracket 1 Men)/8(age bracket 1 women, 8(Age 2 Men)/6(age 2 Women), 6(age 3 Men)/4 (age 3 women)

Weights indicated in % of body weight or in kilograms of kettlebells

Personal trainers in Columbus, Ohio

Strength- 

%- is based on clients body weight

1.) Inverted Row with feet elevated 18″
Women: 8, 6, 4 – Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
Men: 10, 8, 6- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)

2.) Goblet Squat Kettlebell
Men/Women: 20 @ 20/15%, 15/10, 10/5

3.) 1/2 Kneeling Single KB PRess 
Men/Women: 5/5 @ 20/15%, 15/10%, 10/5%

4.) KB Double RDL
Men/Women: 20 @ 40/30%, 30/20, 20/10

5.) KB Roll to Post
Men/Women: 2/2 @ 20/15%, 15/10, 10/5

Conditioning

1. Kettlebell Alternating Swings 2:00 Time Limit
Men/Women- 60 (20/12kg), 50 (20/10), 40 (16/8kg)

2. Triset-

  1. Frog Jump,
  2. KB Rack Carry,
  3. Bear Crawl,
  4. Rope Alternating Waves
  5. (3 sets)
  6. Men/Women: :60, :45, :30
  7. Rest: :45,  :60, :75

 

Athletic Revolution-Hilliard FitRanX ™ LEVEL 4

Protocol

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Requirements Protocols:

Key: 10 (age bracket 1 Men)/8(age bracket 1 women, 8(Age 2 Men)/6(age 2 Women), 6(age 3 Men)/4 (age 3 women)

Weights indicated in % of body weight or in kilograms of kettlebells

Strength- 

1.) Pullups with band assistance
Women (band size in () ): 6 (2″), 4 (2″), 4 (3″) (with 3″ band)- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
Men (band size in () ): 10 (1″), 5 (1″) , 5 (2″)- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)

2.) Goblet Squat
Men/Women: 20 @ 25/20%, 20/15, 15/10

3.) Half Kneeling Single KB Press
Men/Women: 5/5 @ 25/20%, 20/15, 15/10

4.) KB RDL
Men/Women: 20 @ 50/40, 40/30, 30/20

5.) KB Roll to Post
Men/Women: 2/2 @ 25/20%, 20/15, 15/10

Conditioning

1. Kettlebell Double Clean 3:00 Time Limit
Men/Women: 60, 50, 40 @ 16/10kg, 14/8, 12/6

1. Triset #1-

  1. Medium Box Jump
  2. Waiter Walks KB: Weight: 25/20%, 20/15%, 15/10%
  3. Table Top Crawl Forward
  4. (3 sets)
  5. Men/Women: :60, :45, :30
  6. Rest: :45,  :60, :75

 

2. Triset #2

  1. MED Ball Slams: 17 @ 40/20 lb, 12 @ 30/15, 7 @20/10 lb 
  2. Jump Rope
  3. KB Figure 8 Holds: Weight: 16/10 kg,  14/8 kg, 12/6 kg 
  4. (3 sets)
  5. Men/Women: :60, :45, :30
  6. Rest: :45,  :60, :75

Athletic Revolution-Hilliard FitRanX ™ LEVEL 5

Protocol

strength & fitness, weight loss program hilliard

Requirements Protocols:

Key: 10 (age bracket 1 Men)/8(age bracket 1 women, 8(Age 2 Men)/6(age 2 Women), 6(age 3 Men)/4 (age 3 women)

Weights indicated in % of body weight or in kilograms of kettlebells

Strength- 

1.) Pullups with band assistance
Women: 6 (1″), 4 (1″), 4 (2″)- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
Men: 10, 5, 5 (1″) – Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)

2.) Front Squats KB Double
Men/Women: 10 @ 50/40%, 40/30, 30/20

3.) Standing Double KB Press
Men/Women:5 @ 50/40%, 40/30, 30/20

4.) KB Double SLDL
Men/Women: 5/5@ 50/40%, 40/30, 30/20

5.) Turkish Get Up KB
Women: 1/1 @ 25/20%, 20/15%, 15/10%

Conditioning:

1. Kettlebell Double Cleans 3:00 Time Limit
Women: 1:00, :45, :30
Men: 1:00, :45, :30

2. Triset #1

  1. High Box Jump
  2. KB Rack & Waiter’s Carry: Weight: 50/40%, 40/30%, 30/20%
  3. Table Top Crawl Side to Side
  4. Time: :60, :45, :30
  5. Rest: :30, :45, 1:00
  6. (3 sets)

3. Triset #2

  1. Med Ball Slams: Reps/Weight: 20 @ 40/20 lb/ 15 @30/15 lb, 10 @20/10 lb
  2. Jump Rope
  3. KB Swing to Squat: Weight: 20/12 kg, 20/10 kg, 16/8 kg
  4. Time: :60, :45, :30
  5. Rest: :30, :45, 1:00
  6. (3 sets)

 

 

Athletic Revolution-Hilliard FitRanX ™ LEVEL 6

Protocol

Columbus, OH Improvement Warrior Fitness

Requirements Protocols:

Key: 10 (age bracket 1 Men)/8(age bracket 1 women, 8(Age 2 Men)/6(age 2 Women), 6(age 3 Men)/4 (age 3 women)

Weights indicated in % of body weight or in kilograms of kettlebells

Strength- 

1.) Pullups- See video from previous levels or click here. 
Women: 8 (1″), 6 (1″) , 6 (2″)- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
Men: 15, 10, 5- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)

2.) KB Goblet Squats
Men/Women: 10 @ 60/50%, 50/40%, 40/30%

3.) Double Standing KB Overhead Press
Men/Women:5/5 @ 60/50%, 50/40%, 40/30%

4.) Double KB SLDL
Men/Women: 5/5 @ 60/50%, 50/40%, 40/30%

5.) Turkish Get Up KB
Men/Women: 1/1 @ 30/25%, 25/20%, 20/15%

 

Conditioning:

1. KB Snatch: 4:00: 100, 90, 80 reps @ 16/10 kg, 14/8 kg, 12/6 kg

2. Triset #1:

  1. Low box 1-Leg Box Jump- See video in Level 7
  2. Double KB Rack Carry: Weight: 60/50%, 50/40%, 40/30%
  3. Table Top Crawl REVERSE
  4. Time: :60, :45, :30
  5. Rest: :30, :45, 1:00
  6. (3 sets)

 

3. Triset #2

  1. Med Ball Slams: Reps/Weight: 17 @50/25 lb, 12 @40/20 lb, 7 @30/15 lb
  2. Jump Squats: 20, 15, 10
  3. Kettlebell Double Swing/Clean/Press: 16/10 kg, 14/8 kg, 12/6kg 
  4. Time: :60, :45, :30
  5. Rest: :30, :45, 1:00
  6. (3 sets)

 

Athletic Revolution-Hilliard FitRanX ™ LEVEL 7

Protocol

Bootcamp & Group Strength training Hilliard, OH

Requirements Protocols:

Key: 10 (age bracket 1 Men)/8(age bracket 1 women, 8(Age 2 Men)/6(age 2 Women), 6(age 3 Men)/4 (age 3 women)

Weights indicated in % of body weight or in kilograms of kettlebells

Strength- 

1.) Pullups- See pullup technique video in Level 4
Women: 8, 6, 6 (1″)- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
Men: 20, 15, 10- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)

2.) KB Double Front Squats
Men/Women: 10 @ 70/60%, 60/50%, 50/40%

3.) Standing Double KB Overhead Press

Men/Women: 5/5 @ 70/60%, 60/50%, 50/40%

4.) Double KB single leg deadlift SLDL
Men/Women: 5/5 @ 70/60%, 60/50%, 50/40%

5. KB Turkish Get-Up to High Windmill
men/women: 1/1 @35/30%, 30/25%, 25/20%

 

Conditioning:

1. KB Snatch: See snatch video in level 6 for details
4:00 @ 100, 90, 80 reps @ 20/12 kg, 20/10 kg, 16/8 kg

  1. Triset #1

 

  1. Single Leg Medium Box Jumps
  2. Double KB Waiter’s (lockout) Carry: 70/60%, 60/50%, 40/30%
  3. Spiderman Crawl
  4. Time: :60, :45, :30
  5. Rest: :30, :45, 1:00
  6. (3 sets)

2. Triset #2

  1. Med Ball Slams: reps/weight: 20 @50/25, 15 @40/20, 10@ 30/15 lb
  2. Jump Squats: 25, 20, 15
  3. Double KB Swing/Snatch/Clean/Press- See video below: 20/12 kg, 20/10 kg, 16/8 kg
  4. (3 sets)
  5. Time: :60, :45, :30 (box jump: :30/:30, :25/25, :15/15
  6. Rest: :30, :45, :60Video is Double Swing/Snatch/Press/Squat- Squat not included in test, from snatch position drop bells down to clean up and then press it overhead. 

 

 

 

Improvement Warrior Fitness FitRanX ™ LEVEL 8

Protocol

YOU HAVE TO GET HERE TO KNOW WHAT IT IS 🙂

 

 

 

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