Strength & Fitness

The Secret to Leveling Up Your Skills

In ancient times, a King had a boulder placed on a roadway. He then hid himself and watched to see if anyone would move the boulder out of the way. Some of the king’s wealthiest merchants and courtiers came by and simply walked around it.

Many people loudly blamed the King for not keeping the roads clear, but none of them did anything about getting the stone out of the way.

A peasant then came along carrying a load of vegetables. Upon approaching the boulder, the peasant laid down his burden and decided to try and push the stone out of the road. After much sweat, pushing and straining, he finally succeeded.

The peasant went back to pick up his vegetables, and noticed a purse lying in the road where the boulder had been. The purse contained many gold coins and a note from the King explaining that the gold was for the person who removed the boulder from the roadway.

The key to this story and the secret to leveling up your skills in life is to understand that every obstacle we come across in life gives us an opportunity to improve our circumstances. And while those who are unsuccessful complain and avoid those obstacles, those who succeed in reaching their goals in life are creating opportunities through their positive attitude, willingness to work hard, and ability to focus on getting the things done that are right in front of them.

Here at Farmland Fitness have helped over 3000 people in the last 10 years reach their health and fitness goals through our proven fitness, nutrition, and lifestyle coaching programs. The one key for beginners to get started, or for athletes who have already had success but are looking to keep making progress, has been using a systematic approach to putting specific obstacles in their way for them to overcome.

Reaching your goals can be a mix of emotions. We are excited at the possibility of becoming someone more than we are now and yet as soon as we go to take action we run into a few obstacles. First we need the right information to help us. And thanks to the Internet we have no less than 1 million options. Which plan is the right one for you based on your unique goals and interests? How do you know?

Which step comes first, then second, third, and so on?

Finally, if you do get all of that figured out, how do you know you’re performing the actions correctly?

The way forward, however, is to have a proven process, and then to trust the process!

Ours is is a simple process, but powerful when paired with a Primary Coach dedicated to your success.

It looks like this:

  1. Perform an Assessment to gather data, and identify your goals.
  2. Create an Action Plan and flush out any potential "next steps"
  3. Choose an Action Step, and test it by taking consistent action
  4. Observe and Monitor what happens - what are the outcomes?
  5. Make decisions on what to do next based on the outcomes.

Our expert coaches focus on helping our members stay accountable and consistent - the keys to long-term results - so that members can focus on the hard work to reach their goals.

For example, maybe we've decided we want more energy. And to make this happen you set the goal of losing 20# of fat. If we are going to lose 20# we need to start by focusing on our eating and exercise habits.

Each of those can be broken down into steps. We might not control the speed at which the weight comes off, but we can control if we workout 3x per week. And we can control if we eat slowly and the types of food we put on our plate. If these show us over time that the weight is going down, then we keep taking those actions!

That’s how you make change that lasts.

So for our health and performance athletes with fitness related goals, we start like every other program, with an assessment.

Level Testing is a series of standardized tests we’ve devised to give our members something to test their fitness against. It’s measurable, repeatable, and fits in line with their everyday training routine.

We think all healthy adults possess the ability to accomplish Level One and encourage all to train for it. The standards will remain the same so our members can specifically improve in their areas of weakness. Over time, you’ll find that you are capable of doing the movements as written or if you are already there, they will become easier. 

Below you’ll find the new standards of Level One Testing "Red Band" Test.

Part 1: Athlete must complete 5 of 6 exercises (masters includes athletes 55+). Athletes will be given 3 minutes rest in between activities.
500m Row: Men 1:45 / Women 2:00 (masters + 15 seconds)
Air Squats: 80 reps in 2 minutes (Masters 60 reps)
Pull Ups: Strict, No Kip: Men 1 rep + 20% body weight / Women 1 body weight rep (Masters body weight)
Handstand Hold: 1 minute
Tire Flips: 10 in 1 minute (350 lb. Tire / 250 lb. Tire) (Masters 250 lb. Tire / 200 lb. Tire)
Jump Rope: 30 Double Unders complete in 45 seconds
Part 2: Athlete must pass part 2 to receive Red Band.
For time: 
200m Run/Row (250m distance on C2 Rower)
21 KB Russian Swings (55/35)
21 Strict Burpees (no jump, hips completely open)
200m Run/Row
15 KB Russian Swings
15 Strict Burpees
200m Run/Row
9 KB Russian Swings
9 Strict Burpees
Time Cap: 8:30

We suggest putting these specific obstacles in YOUR path when you are starting out your fitness journey. They will help you focus on building up any areas of fitness that might be lagging behind or holding your back from your potential.

Our members then get access to accessory training that can supplement their classes, to help them work on any areas that need attention.

If you’ve ever struggled with this, reach out by clicking the Getting Started Button and we can help you create your own custom plan. Our expert coaches are waiting for you to schedule your breakthrough Coaching Consult now!

Members, check out our events to see when the next Level Testing Event is here!

Kyle Kraft

Co-Owner + Coach