Assessment Data
Lukasz "Strzala" Strzalkowski
POL
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2020-11-20
filled in 38% (61 of 160)
ShareCreated: 2020-11-01 01:01
Modified: 2022-06-05 13:15
Basic data
Weight
72 kgSubjective age
32 years oldAverage sleep duration
8.5 hoursDaily activity
Low active Training-oriented nutrition
Half of the meals Climbing experience (excluding breaks)
4 yearsClimbing-specific training
3 days/weekVolume of climbing-specific training
7 hours/weekClimbing outdoors
12 days/yearDevelopment predisposition
Strength Training with coach
None Mental training/methods
None Overall workout
1 days/weekVolume of overall workout
1 hours/weekMassage or foam rolling
Only when needed Stretching
0.5 hours/week
Average of 3 hardest leads ONSIGHTPrimary setOS lead level
6c+ French Average routes length
17 mEnvironment
Gym Climbing angle
Overhung Average of 3 hardest leads REDPOINTPrimary setRP lead level
7a French Average routes length
21 mEnvironment
Gym Climbing angle
Overhung Strength / Power / Endurance
half crimp dead hang @ 10 seconds -> MAWPrimary set20 mm edge
31 kg
continuous dead hang @ 40 - 100 seconds -> MHTPrimary set45 mm edge
77 seconds
7/3 repeaters dead hangs @ >160 seconds -> MRPrimary set45 mm edge
265 seconds
90° lock-off @ 10 seconds -> MAWPrimary setboth hands - easy
56 kg
campus power slap -> MaxDPrimary setleft arm
89 cmright arm
86 cm
90° bent arm hang -> MHTPrimary setboth hands - easy
53 seconds pull-ups -> MRPrimary setpull-ups
21 
core flexor strength -> MHTPrimary set90° L-hang - easy
30 seconds45° front lever - hard
3 seconds
modified L-sit -> MHTPrimary setstraight legs - hard
13 seconds tummy-to-table two leg hold -> MHTPrimary settummy-to-table two leg hold
160 seconds
pistol squats with half foot support -> MRPrimary setleft leg
8 right leg
8 
burpees @ 90 seconds -> MRPrimary setburpees
25 Mobility / Flexibility
• bends down -> MinDPrimary set
forward bend down to the toes
4.5 cmleft side bend down
44 cmright side bend down
43.5 cm• hip rotation -> MaxDPrimary set
knees span
103 cmheels span
57 cm• side split -> MaxDPrimary set
side split
169 cm• 90° wall angel -> MinDPrimary set
up wall angel
0 cmdown wall angel
5 cm• trunk rotation -> MaxDPrimary set
trunk rotated the left
56.5 cmtrunk rotated the right
56 cm• leg raise -> MaxDPrimary set
left leg raise - straight knee
132 cmright leg raise - straight knee
131.5 cmleft leg raise - bend knee
86 cmright leg raise - bend knee
87 cmBalance / Coordination
• modified SEBT -> MaxDPrimary set
Right leg reach - Left leg stand
lateral:
82 cmanterolateral:
66 cmanteromedial:
85 cmmedial:
102.5 cmposteromedial:
103 cmposterolateral:
92 cmLeft leg reach - Right leg stand
medial:
96 cmanteromedial:
87 cmanterolateral:
70 cmlateral:
88 cmposterolateral:
105 cmposteromedial:
100 cm• reaching balance -> MaxDPrimary set
left arm reach
108 cmright arm reach
110 cm