Welcome to the second tier of the Everyday Marksman fitness standards. At this level, it’s about strength and work capacity. If you aren’t familiar with those terms, particularly the second one, don’t worry. I’ll talk you through it.
If you recall from my Level 1 assessment post, I decided that the best way to set community fitness standards was not to use a single test, but rather a series of increasingly difficult tests to show a progression from general health to specialized skills.
If you are wondering why I put this together at all, then you can check out the accompanying podcast episode where I pontificated on my reasoning.
Again, the totality of my standards come in three levels:
- Level 1: General physical condition
- Level 2: Strength and work capacity
- Level 3: High-stress situational preparedness
The first test, Level 1, used simple bodyweight exercises to target range of motion, the basic strength of major muscle groups, and a cardio-endurance component. It is a simple test that, with the exception of the ruck, can be done with no equipment on any patch of dirt.
Level 2 is not like that. This level tests for strength-to-weight ratio and increases the endurance component to test for overall work capacity.
Strength and Work Capacity
I think it’s important to define these terms as I’m using them. For my purposes, strength refers to the ability to move a given amount of weight in a given direction. Work capacity is a measure of your ability to put out a high amount of effort over a set amount of time.
In practical terms, more strength means more muscle mass. Stong people can do more, survive longer in emergencies, and are simply more useful at being humans. I’m sure I don’t need to linger here as you can very well imagine many situations from everyday life, athletics, or even combat where being the stronger adversary gives you an edge.
A higher level of work capacity means you will better be able to function under stress. In a fight-or-flight situation, you will be enabled to “get off the X” and outperform adversaries through sheer short term endurance.
Relative Strength
I want to make a quick note that this assessment is based on relative strength. By that I mean that the strength assessment does not look to a specific number of pounds you have to lift. Instead, it’s based on a ratio of your body weight to the pounds lifted. The only way to improve your score is either by lifting more weight (get stronger) or to reduce your body weight (get leaner). Both are admirable goals and so I leave the decision to you on which you want to choose.
Of course, the best answer is probably, “do both.”
Disclaimer
I am not a medical professional, nor am I certified as a personal trainer or anything like that. I’m simply an enthusiast who has read a bunch of stuff and written down what I think makes sense. Before engaging in any of these assessments, you should consult with a medical professional.
Additionally, this assessment should not be attempted by any un-trained or severely de-trained individuals. The components of this assessment can be dangerous if performed incorrectly. You should have spent at least six months in the gym training these movements prior to attempting the assessment.
Do not injure yourself trying to “reach” for the next point bracket.
Level 2 Fitness Assessment
Here we go! The Level 2 fitness assessment has three major components: relative strength, work capacity, and endurance. You do not have to complete all of these at the same time, but must complete all portions of the assessment within a 72-hour period.
This assessment is not easy, and you should not attempt it until you have spent a significant amount of time in the gym working on these movements. Failure to use proper form will result in injury, as will attempting to push yourself beyond your limit. The passing standards are low enough that a reasonable strength program executed consistently for six months will be more than enough.
Strength Assessment
The strength portion of this assessment utilizes the following movements:
- Barbell low back squat
- Barbell overhead press
- Conventional Deadlift
- Pull-ups
Work Capacity Assessment
I looked at several possibilities for measuring work capacity, including developing my own. But in the end I think it works best to use one produced by well-known trainers, uses a minimum of equipment, and best replicates real-world conditions.
With that in mind, I’m leaning on Rob Shaul and the Mountain Tactical Institute’s work capacity assessment.
This test is simple. All you need is two markers placed 25 yards apart and 25 lbs of weight. The weight can be in the form of a weighted ruck, weighted vest, plate carrier, or something else- but it must be attached to you (as opposed to something you carry like dumbbells or a sandbag).
After a warmup, you will don the weighted gear, get into the prone position at one end of the course, and complete the following three-round sequence:
- 3 minutes of 25-yard shuttle sprints, dropping to prone at each end of the sprint
- Rest 1 minute
- 3 minutes of 25-yard shuttle sprints, dropping to prone at each end of the sprint
- Rest 1 minute
- 3 minutes of 25-yard shuttle sprints, dropping to prone at each end of the sprint
One repetition is 1 x 25-yard length, so a round trip is 2 reps. Only a full length counts, and the goal is completing as many reps as possible within the 9 minutes of activity. This may seem simple, but I assure you that the loaded up-down nature combined with the running will leave you gasping for air by the end.
As a side note, if you’ve ever attended a small unit tactics class then this kind of thing is what you’ll be doing a heck of lot of as you move from cover to cover (i.e. “I’m up, he sees me, I’m down”).
Endurance Segment
As with Level 1, there is a rucking component to the Level 2 assessment, but the stakes are now higher with both weight and distance. For the Level 2 assessment, you must complete a timed ruck with 40 lbs over a distance of 8 miles.
The pacing standards remain the same as with Level 1, so a “good” target is 15:00 per mile, a perfect score comes from maintaining a 12:60 per mile, and a minimum passing score comes from a 16:30 per mile pace.
Scoring
Use this table to calcuate your final score. Remember, all events must be completed within a 72-hour period. For the relative strength assessments, all numbers are given as a percentage of your bodyweight, so if you weigh 180 lbs and the item says you earn 90 points at 150%, then you must perform three repetitions of the movement with 270 lbs in order to earn those points.
There are 600 possible points for the Level 2 assessment. As before, between 60% to 69% is “Marginal,” 70% to 89% is “Good,” and anything beyond 90% is “Excellent.” That translates to:
- Needs Improvement: Less than 360 points
- Marginal: 360 to 419 points
- Good: 420 to 539 points
- Excellent: 540 points or better
Note that as of April 2023, I’ve updated the scoring to include more intermediate points and smaller jumps between percentages.
| Points | 3RM Back Squat (%BW) | 3RM Overhead Press (%BW) | 3RM Deadlift (%BW) | Pull-ups | Work Capacity Reps | 8-Mile Ruck Time (40 lbs) |
|---|---|---|---|---|---|---|
| 100 | 180% | 90% | 200% | 15 | 50 | 1:44:00 |
| 99 | 175% | 87.5% | 195% | 1:45:00 | ||
| 98 | 170% | 85% | 190% | 14 | 49 | 1:46:00 |
| 97 | 167.5% | 82.5% | 185% | 1:47:00 | ||
| 96 | 165% | 80% | 180% | 13 | 48 | 1:48:00 |
| 95 | 162.5% | 77.5% | 175% | 1:49:00 | ||
| 94 | 160.0% | 75% | 170% | 12 | 47 | 1:50:00 |
| 93 | 157.5% | 165% | 1:51:00 | |||
| 92 | 155% | 72.5% | 160% | 11 | 48 | 1:52:00 |
| 91 | 152.5% | 155% | 1:53:00 | |||
| 90 | 150% | 70% | 150% | 10 | 47 | 1:54:00 |
| 89 | 145% | 150% | 1:55:00 | |||
| 88 | 140% | 67.5% | 147% | 9 | 46 | 1:56:00 |
| 87 | 135% | 143% | 1:57:00 | |||
| 86 | 135% | 65% | 140% | 8 | 45 | 1:58:00 |
| 85 | 130% | 137.5% | 1:59:00 | |||
| 84 | 125% | 62.5% | 135% | 7 | 2:00:00 | |
| 83 | 120% | 132.5% | 44 | 2:00:40 | ||
| 82 | 115% | 60% | 130% | 6 | 2:01:20 | |
| 81 | 112.5% | 127.5% | 2:02:00 | |||
| 80 | 110% | 125% | 5 | 43 | 2:02:40 | |
| 79 | 57.5% | 125.5% | 2:03:20 | |||
| 78 | 120% | 2:04:00 | ||||
| 77 | 107.5% | 117.5% | 42 | 2:04:40 | ||
| 76 | 55% | 115% | 2:05:20 | |||
| 75 | 112.5% | 4 | 2:06:00 | |||
| 74 | 105% | 110% | 41 | 2:06:40 | ||
| 73 | 52.5% | 107.5% | 2:07:20 | |||
| 72 | 102.50% | 105% | 2:08:00 | |||
| 71 | 102.5% | 40 | 2:08:40 | |||
| 70 | 100% | 50% | 100% | 3 | 2:09:20 | |
| 69 | 99% | 2:10:00 | ||||
| 68 | 98.5% | 39 | ||||
| 67 | 97.50% | 47.5% | 97% | 2:10:30 | ||
| 66 | 96.5% | |||||
| 65 | 95% | 2 | 38 | 2:11:00 | ||
| 64 | 95% | 45% | ||||
| 63 | 2:11:30 | |||||
| 62 | 92.50% | 37 | ||||
| 61 | 92.5% | 42.5% | 2:12:00 | |||
| 60 | 1 | |||||
| 59 | 90% | 36 | 2:12:30 | |||
| 58 | 90% | 40% | ||||
| 57 | 2:13:00 | |||||
| 56 | 87.5% | 35 | ||||
| 55 | 85% | 2:13:30 | ||||
| 54 | 37.5% | |||||
| 53 | 85% | |||||
| 52 | 82.5% | 34 | ||||
| 51 | ||||||
| 50 | 35% | 82.5% | 2:14:00 | |||
| 49 | 80% | 33 | ||||
| 48 | ||||||
| 47 | 80% | |||||
| 46 | 75% | 32.5% | 32 | |||
| 45 | 2:14:20 | |||||
| 44 | ||||||
| 43 | 72.5% | 77.5% | 31 | |||
| 42 | 30% | |||||
| 41 | ||||||
| 40 | 70% | 30 | 2:14:40 | |||
| 39 | 75% | |||||
| 38 | ||||||
| 37 | 67.5% | 27.5% | ||||
| 36 | ||||||
| 35 | 70% | 29 | 2:15:00 | |||
| 34 | 65% | |||||
| 33 | 25% | |||||
| 32 | ||||||
| 31 | 62.5% | 67.5% | ||||
| 30 | 28 | 2:15:20 | ||||
| 29 | ||||||
| 28 | 60% | 22.5% | ||||
| 27 | 65% | |||||
| 26 | ||||||
| 25 | 27 | 2:15:40 | ||||
| 24 | 57.5% | |||||
| 23 | 20% | 62.5% | ||||
| 22 | ||||||
| 21 | ||||||
| 20 | 55% | 26 | 2:16:00 | |||
| 19 | 60% | |||||
| 18 | ||||||
| 17 | ||||||
| 16 | 52.5% | |||||
| 15 | 55% | 25 | 2:17:00 | |||
| 14 | ||||||
| 13 | ||||||
| 12 | 50% | |||||
| 11 | 50% | |||||
| 10 | 2:18:00 | |||||
| 9 | ||||||
| 8 | ||||||
| 7 | ||||||
| 6 | ||||||
| 5 | ||||||
| 4 | ||||||
| 3 | ||||||
| 2 | ||||||
| 1 |
Wrapping Up Level 2
This concludes the write-up for Level 2 fitness standards. If these look particularly intimidating to you, then you should take that to mean that you’re behind the curve when it comes to strength and fitness. Many people are, however (including me after COVID lockdowns).
Don’t get distraught over it. Make a plan, stick to it, and succeed.
Also, these standards are geared towards men. I considered creating a female set of standards as well, but I wasn’t sure it was worth the effort given what I know about my average reader (98% male). If you’re interested in a separate set of standards for women, let me know and I’ll work them up.
Will you do a section for older people?
Sorry for the long delay in response to this. The short answer is probably not. I am a bit of a research nerd when it comes to hunting down data as I used for this assessment, but none of my sources scaled anything for age. I’m otherwise not qualified to do that myself, either.
The best use of these numbers is simply to gauge where you’re at and try to improve where you can without getting injured.
WOW Matt – you weren’t kidding! In my 20’s in the Corps I might have been able to meet the 100 pnts. on the lifts (I never weighed more than 175lbs. then) as we ‘youngsters’ spent so much time in the base gym but that was a LONG time ago! Never was exposed to a ‘work capacity’ platform (just running) but I can see it’s direct correlation with combat or emergency readiness. Is this assessment being used in armed services these days? Being much older now I still lift but not nearly as regular or intensely as I’d like and it seems I’m always starting from scratch or nursing an injury from pushing things too fast. Another commenter asked about a workup factoring in age which would seem to require modifications to lift percentages, work capacity and ruck times. I also fall into this category and I try to be ‘realistic’ with my fitness goals keeping my age and ever growing list of injuries in mind but it’s always difficult to accept! Still, I really like the ‘work capacity’ assessment with pack or vest and am going to add a ‘modified’ version to my workouts – I like the ‘direct application’ of it!
You really ‘upped the ante’ here with Level 2 standards but like most things in life we need goals to aspire to! Keep training….
Hey Paul, I appreciate the words. When it gets down to it, I’m not really qualified to come up with an age-scaling system. The numbers I’m using come from a variety of research sources, but none of them used age as a qualifier.
I think the goal should really be to see where you stack up and then work on what you can. As I said with the Level 1 standards, this isn’t a job assessment where someone is at risk of being fired or not promoted if they do or don’t succeed. It’s only a gut check and a set of standards to pursue if you can.
You asked about the work capacity portion and whether it’s being used by active duty. The short answer is yes, but not this simplified version that I borrowed. The current Army and USMC tests involve other elements though.
Hello, I can’t find the minimum score?
HI Stefan, thanks for pointing out that I didn’t list that! Like the Level 1 test, scoring between a 60% and 70% of the max 600 points (i.e. 360 to 429) is “Marginal,” with the minimum points being 360.
Between 430 and 539 is “Good,” and anything 540 and beyond is “Excellent”
Thank you ! I am german, and my eglisch is not too good, i thougt that i just diddn´t get it !
Not that I can even pass the Level 1, but did you ever post Part 3?
Hey Philip, I have not posted Level 3 because I really couldn’t decide what should be in it. I’m getting closer and hope to have it out in July.
I like your tests and am currently working on improving my Level 1 score.
For Level 2, my only suggestion would be to add intermediate point values for lower levels of pressing strength (i.e, 15, 25, 35, and 45 percent). For some of us older guys, there’s a big gap between 40 and 50 percent.
Hey John, thanks for the feedback. I think that’s a fair ask, and I can update the scoring to reflect that.
Cool – happy to be of service.
I had a bit of time this morning on a lazy weekend, so I went ahead and updated with a lot more intermediate jumps in percentage. Note that it also means a lot of point values moved around, but it’s still pretty close.
Not that it will affect more than a handful of us, but I just noticed that there are two point values for a 150% deadlift.
Thanks, John! Good catch. I’ll get it fixed up.
Hi Matt,
The scoring chart seems to have disappeared. Any chance we can get it back?
Thanks!