Preparation

Preparation for Physical Tests

It is recommended that participants perform The Supreme Master Assessment in comfortable conditions, especially on the board. Uncomfortable conditions, e.g. too high temperature or humidity, may skew the results towards worse performance, which will make them unreliable.

Assistance

Tests should ideally be carried out with the assistance of a second person to check the correctness of test exercises and for making measurements. So, please find a friend or ask someone to accompany you.

Time and Test Sessions

To perform the Primary Set of test exercises you might need about 2 hours divided into two sessions - test session A and test session B.

You should take two full days of rest before performing test session A. You should then take one or two full days of rest again between each test session. To perform Full Set you will need another rest and test session C.

Before beginning each test session you should follow nutrition patterns as if you were going to do some limit climbing and warm up well.

More details about the test sessions and order of exercises are available in Test Sets and Exercises section

Warm-up

Before starting each test session, a good, full body warm-up should be carried out. The warm-up should begin with something that lightly raises your heart rate and include mobility exercises for fingers, wrists, elbows, shoulders, core, hips, knees, and ankles. Take special care to protect yourself from injury.

Test exercises

Before starting individual tests, consider warming up the specific muscles involved in a given exercise.

The rest periods before and during the physical tests are needed in order to get reliable results. Between each test exercise, take 5 minutes rest to lower your heart rate and restore energy to your muscles.

Preparation for Mental Tests

You should feel calm, relaxed, and not exhausted after the hard training so that you can most accurately recall and represent your climbing experiences.

Completing the mental test may take around 30 minutes.