Know Your Power

KNOW YOUR POWER

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These 5 tests estimate your Neohiro Power profile. Start anywhere — progress is power.

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Age:

Used to adjust expectations (defaults to 30 if blank).

Gender:

Broad Jump from Stop (cm, best of 3):

Meaning: Lower-body explosive power — RFD, intermuscular coordination, stretch–shortening. Energy: ATP–PC (~0–3 s).

Parallel Squat Reps (30 seconds, count):

Meaning: Lower-body muscular endurance / power-endurance (glycolytic).

Burpees (30 seconds, count):

Meaning: Whole-body anaerobic capacity / power-endurance (glycolytic).

Push-Up Reps (1 minute, count):

Meaning: Upper-body muscular endurance (glycolytic → oxidative).

Clap Push-Ups (30 seconds, reps):

Meaning: Upper-body explosive power — RFD, SSC, high CNS drive (ATP–PC per rep).

What do these terms mean?

Rate of Force Development (RFD): How quickly you can produce force. Higher RFD = more explosive movements (jumps, clap push-ups).

Stretch–Shortening Cycle (SSC): Quick dip then explode; stores elastic energy and uses reflexes to boost power.

ATP–PC (Phosphagen) System: 0–10 s, very high power fuel. Dominant in single explosive efforts and each clap PU rep.

Glycolytic (Anaerobic Lactic) System: Fuels hard efforts ~15–60 s (30 s burpees, fast squats); causes the “burn.”

Oxidative (Aerobic) System: Lower-power, long-duration energy; contribution rises as efforts approach or exceed ~1 min.

CNS Drive: Brain & spinal cord control of muscle firing. Better drive = quicker, stronger, more coordinated outputs.

Intermuscular Coordination: How well muscles team up for efficient movement (key in jumps and burpees).

Explosive Power: High force produced fast (broad jump distance; clap push-ups quality & reps).

Muscular Endurance: Maintain rep speed/quality without major drop-off (push-ups 1 min; squats 30 s).

Anaerobic Capacity: How much high-power work you can sustain in short bursts (burpees 30 s).

Test cues:

Broad jump — standstill start; best of 3; heel-to-landing in cm.

Parallel squats (30 s) — thighs to parallel each rep; count total reps.

Burpees (30 s) — full standard burpee; count total reps.

Push-ups (1 min) — chest to ~90° at elbows, body rigid; count total reps.

Clap push-ups (30 s) — airborne hand clap on each rep; count successful explosive reps.