Unveiling the Deadly Dozen Testing Battery for Athletes

Written By The SCC Academy

Once a Needs Analysis (see our previous article below) has been carried out on the sport and the athlete, the next step is to establish a battery of tests that will provide us with relevant data.

We want this data to:

  • Inform us of the athletes’ current abilities (set a baseline)

  • Allow us to create the athlete's profile: We don’t just want data on one performance quality. We want to measure the different qualities that the athlete requires – and establish their strengths and weaknesses.

  • Inform our programming: The program should be influenced by the test results – once we have analysed the test results, we set SMART Goals.

Below is the Official Deadly Dozen Testing Battery: 3x Journey Fitness Tests (the 10km is optional) and 1x Labour Fitness Test.

 Journey Fitness Tests: Running Fitness

  • 400m Dash

  • 1-Mile (1600m) MAS Test (Maximum Aerobic Speed) Test (more info on the following page)

  • 30-Minute Lactate Threshold Heart Rate (LTHR) Test (see page

  • Alternative (or additional) to LTHR Test = 5km Time Trial

Note: A 5km best effort may equate to around the 30-minute mark for many, but if an athlete has a sub-20-minute 5km or faster, the longer 30-minute run will provide more accurate data.

Labour Fitness Tests: Muscular Endurance

  • The Deadly Dozen Seeding Labour

Seeding Labour: All exercises performed at race weights

3 Rounds for Time: Max effort

  • KB Deadlift: 20 Reps

  • DB Snatch: 20 Reps (Alternate: 10 Each Side)

  • KB Goblet Squat: 20 Reps

  • DB Push Press: 20 Reps

  • Plate Clean & Press: 20 Reps

  • DB Devil Press: 10 Reps

Additional/Optional Barbell Strength Tests:

Those who want to gain data on their muscular strength can perform 1RM or 3RMs on the following lifts.

  • BB Squat 1RM or 3RM (Back or Front Squat)

  • BB Deadlift 1RM or 3RM

  • BB Push Press 1RM or 3RM

Note: Add 10% to 3RMs to estimate your 1RM.

Other lifts that could be included are the BB Strict Overhead Press (no leg drive) or the BB Bench Press.

Maximum Aerobic Speed (MAS) Test

In short, Maximum Aerobic Speed is the slowest speed at which you reach your V02 Max (maximum oxygen uptake). Therefore, it shows us how fast we can move while primarily using the aerobic system.

Note: VO2 max is defined as the maximum volume of oxygen (VO2) that a person can consume per minute during intense, maximal exercise. It is usually expressed in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min).

The MAS test involves performing a 1-Mile (1.6km) best-effort run – it can be performed as a row (or even as a swim, etc). However, due to the fact that the Deadly Dozen is a running-based event, it makes sense to perform the MAS test as a run (my second choice would be a row).

Note: 1 Mile (1600m) is 4 laps of an athletics track. However, the run can be performed on any route that is relatively flat.

Your Maximum Aerobic Speed (MAS) is expressed in meters per second (m/s). Therefore, to work out your MAS score, take the distance in meters (1600) and divide it by the time it took you in seconds – let's say you covered the distance in 6 minutes (6 minutes = 360 seconds).

MAS Score: 1600 / 360 = 4.4m/s

Note: The higher the MAS score, the better.

Coach Jason Curtis, Founder & Race Director

The SCC Academy
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