I periodically test my athletes on a number of movements and exercises. I think it’s extremely important to program ‘testing days’ into your routines to ensure progress make any modifications if necessary.

A couple common movements that make the list every camp include:

  • Deadlift 
  • Broad Jump
  • Pushups
  • 300 Yard Shuttle

The shuttle run has been a great one that I’ve used with athletes for years. Our gold standard is to complete the drill in under 60 seconds. It became popular through football training, although I don’t see how it applies to football at all. When’s the last time you saw an NFL play last for 60 seconds?

Hapa sprints

Aside from that, it’s a great drill to push your athletes; it’s simple to set up and easy to monitor. Set up a 25 yard straight-away and have the athlete run back and forth 6 times total. Since down and back is 50 yards, 6 trips equals 300.

When I first starting working with Hapa, his 300 runs were in the 66-68 range. Here’s a recent session where we threw in a shuttle run at the end of the workout. Check it out.



About Doug Balzarini
Doug Balzarini, CSCS, MMA-CC, is the owner of DB Strength, which provides fitness training, education, and resources. He is also the strength and conditioning coach for Alliance MMA where he works with UFC Champion Dominick Cruz, Bellator Champion Michael Chandler, Phil Davis, Brandon Vera, Travis Browne, Ross Pearson, Alexander Gustafsson, and more. Prior to starting his own business, Doug worked at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE).

He has completed some graduate work in Biomechanics at SDSU and has obtained multiple certifications including ACE, NSCA-CSCS, MMA-CC, TFW Level 1, TRX instructor training, RIP training, EFI Gravity instructor training, LIFT Sandbag Certification, and FMS training. He has produced his 2 DVD projects on strength training for combat athletes, appeared in many fitness videos and articles, and was a coach on “The Ultimate Fighter” FOX TV show in 2012.

For more information please visit www.dbstrength.com.