Over the last several weeks, interest in the upcoming PCC workshop this June has grown beyond my expectations.
We’re still more than four months out from the inaugural certification and we’ve already filled almost all of the 75 spots allocated for the event. This is going to be a truly momentous occasion!
As the PCC course material is based heavily on the work of Convict Conditioning author Paul Wade, a key part of earning the PCC title is passing Coach Wade’s “Century” test.
The Century is a strength and conditioning challenge that consists of 100 consecutive bodyweight repetitions performed as follows:
40 Squats 40 Squats
30 Push-ups 30 Knee Push-ups
20 Hanging Knee Raises 20 Hanging Knee Raises
10 Pull-ups 10 Australian Pull-ups
A lot of people have asked about how the test will be judged. Here are some guidelines to make sure you are doing things the PCC way:
- The exercises must be performed in the order listed above. No exceptions.
- Squats must be performed with a minimum depth of top of the thighs parallel to the floor and a full lock out at the top of each rep. Arms may be raised in front, crossed, or placed on top of the head. Heels must stay flat the entire time.
- Push-up depth must reach a minimum of 90 degrees of flexion as measured along the outside of the elbow and a full lockout must be achieved at the top of every rep. A straight body position must be maintained throughout the entire range of motion. No sticking your butt into the air or leaving your hips down on the ground.
- Hanging knee raises must be performed with the knees being raised above waist level and a full extension of the legs at the bottom of every rep. Swinging shall be kept to a minimum. Arms must remain straight the entire set.
- Pull-ups may be performed with an overhand or underhand grip. The chin must clear the bar at the top of each rep and a full extension must be reached at the bottom. Kipping will not be allowed. (Australian pull-ups are to be performed with the bar at waist height and a straight body position must be maintained throughout.)
- Rest may be taken in between exercises, but each exercise must be completed in a single set. You may pause briefly between reps as long as the position is held (i.e. top of push-up position, bottom of pull-up, etc.)
- The reps may be performed as quickly as you like as long as all the above rules are adhered to. Form first!
In the videos below, you’ll see the Century demonstrated in real time by three different people: myself, my brother Danny, and our PCC co-instructor Adrienne Harvey.