Before you dive in and start the two hundred lunges program, you should:
- obtain medical advice and clearance from your doctor
- take an initial lunge test.
The test will highlight your current fitness level and determine where to start and how to plan your lunges training program.
|Age||under 30 years||30 - 39 years||40 and over|
number of lunges performed
|5||over 70||over 65||over 60|
|4||50 - 70||45 - 65||40 - 60|
|3||35 - 49||30 - 44||25 - 39|
|2||25 - 34||20 - 29||15 - 24|
|1||0 - 24||0 - 19||0 - 14|
To perform the test, simply execute as many good-form alternate-leg lunges as you can. Note: one step forward with the left leg, then one step forward with the right leg equals 2 lunges. Don't cut corners and please don't cheat - the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but trust me, honesty is the best policy if you want to maximize your strength gains!
Once you've performed the test, make a note (mental or otherwise) of how many, or how few, lunges you were able to perform. As an example, the first time I performed the test, I managed to eek out 45 consecutive lunges.
Before starting Week 1, I recommend taking a couple of days to familiarize yourself with the program and recover from the exertion of the initial test. You'll be required to work out three times per week - Monday, Wednesday, Friday worked well for me.
Don't forget how many lunges you performed in the test and if you're still keen to make improvements, read on to learn more about the program.
* If you're concerned about your Rank in the extreme left column; there's really no need. The scale of 1 to 5 is just an indicator of current fitness, and can be used as a comparison tool between yourself, friends, family & co-workers.
Most people tend to fall into the 2 or 3 category, which is a great starting point for the plan. If you're ranked 1, don't be put off by the label - you'll soon be climbing the ranks and reaching new levels of fitness. If you're ranked far beyond the range of 5, maybe you need a tougher plan?!