initial test

Before you dive in and start the one fifty dips program, you should:

The test will highlight your current fitness level and determine where to start and how to plan your dips training program.

initial test: the road to one fifty dips
Age under 30 years 30 - 39 years 40 and over
Rank *
number of dips performed
5 over 57 over 53 over 45
4 44 - 57 39 - 53 35 - 45
3 37 - 43 34 - 38 28 - 34
2 29 - 36 25 - 33 21 - 27
1 0 - 28 0 - 24 0 - 20

To perform the test, simply execute as many good-form dips as you can. 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 arm strength gains!

Once you've performed the test, make a note (mental or otherwise) of how many, or how few, dips you were able to perform. As an example, the first time I performed the test, I managed to eek out 28 consecutive dips.

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 dips you performed in the test and if you're still keen to improve your arm strength and fitness, 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 lower ranks (1 or 2), which is a great starting point for the plan. If you're ranked 1, don't be put off - you'll soon be climbing the ranks and reaching new strength levels. If you can perform many more dips than level 5, maybe you need a tougher plan?!

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