White Belt Test Requirements

At Fletcher Fitness the team consists of you and the coaching staff. We have developed a process to help you unleash your potential. The belt system is part of that process. Once you make the conscious and committed decision to pursue this path, we can challenge you to uphold that standard. 

If you would like to pursue the 20X factor and utilize this belt journey to help you get there, here is what  we require you to share:

1. Your level of Commitment to training

2. What belt level you aspire to train towards

3. At this point in your training how can you best describe what you consider to be a good/great workout

4. What do you want to be held accountable to and to what degree?

Here are some of the fundamentals you will need to be able to able to demonstrate a base understanding of:

1. Be able describe verbally what the proper form would be on each exercise and what muscles are targeted on each exercise.

2. Perform each exercise with proper form integrating the “Three Simple Things: Posture, Breath, Movement Speed”

White Belt Requirements and Written Test:

1. What is the definition of exercise that we utilize to describe our philosophy and method of training?
2. Based on our definition of exercise, what is the primary objective of exercise?
3. What is often the assumed objective of exercise?
4. What does the acronym HELIMO stand for?
5. Describe what proper posture looks like.
6. What are three reasons we emphasize the importance of proper posture and alignment during training?
7. Describe and demonstrate  proper breathing during HELIMO Quantified Strength Training.
8. What are the three primary reasons we emphasize breath control during exercise?
9. What are three reasons we move slowly during our High Effort Strength Training?
10. What are the primary target muscles we are focused on stimulating during the horizontal row exercise?
11. What are the primary target muscles we are focused on stimulating during the horizontal press exercise?
12. What are the primary target muscles we are focused on stimulating during the leg press exercise?
13. Explain and demonstrate internal and external torque for the lower and upper body.
14. What type of torque do we focus on for the upper body pulling movements?
15. What type of torque do we focus on for the upper body pushing movements?
16. Why should I not chew gum during training?
17. What are the 4 m’s for muscle stimulation?
18. What Does ASAR stand for?

I am super excited about this process. I believe this is a great way to insure that those who wish to optimize their training understand the fundamentals. 

I also want to encourage you to not be worried about “failing” the test. What I remember most from my Level 1 and 2 SuperSlow certifications with Ken Hutchins is the questions I missed. Having the opportunity to discuss those questions with Ken led to a greater understanding to this day.

Lastly, if you are not interested in going this deep into training at this time or this approach does not resonate with you, we are still here to support you in any way we can. We will meet you where you are at.This process will be here for you in the future if you want to pursue it at a future date.