Ultimate Athlete – A guide

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The Rounds

Round 1: at Gym Listed
Round 2: starts 1 hr after completion of Round 1
Round 3: evening show at the BNBF Qualifier the following day


Round 1
Belt and wrist wraps are acceptable no restriction on either
– No lifting straps  No Knee or elbow  wraps or sleeves
– No lifting suits
Knee length socks must be worn while deadlifting.
Footwear – trainers, lifting shoes  and deadlift slippers are acceptable.

Round 2
Normal training attire.

Round 3
Takes place on stage
Men – Shorts and compression/fitted vest with trainers.
Women – shorts and crop top or full length fitted vest with trainers (heeled trainers are acceptable but not compulsory.

Some suggestions for suitable clothing can be seen below:[/vc_column_text][dfd_spacer screen_wide_spacer_size=”20″ screen_normal_resolution=”1024″ screen_tablet_resolution=”800″ screen_mobile_resolution=”480″][dfd_simple_image_gallery dfd_layer_image=”327,326,325,324,323,322″ items_offset=”0″ image_width=”900″ image_height=”600″ slides_to_show=”3″ slides_to_scroll=”1″ carousel_slideshow_speed=”3000″ images_style=”carousel”][dfd_spacer screen_wide_spacer_size=”20″ screen_normal_resolution=”1024″ screen_tablet_resolution=”800″ screen_mobile_resolution=”480″][dfd_simple_image_gallery dfd_layer_image=”336,337,338,339,340″ items_offset=”0″ image_width=”900″ image_height=”600″ slides_to_show=”3″ slides_to_scroll=”1″ carousel_slideshow_speed=”3000″ images_style=”carousel”][dfd_spacer screen_wide_spacer_size=”20″ screen_normal_resolution=”1024″ screen_tablet_resolution=”800″ screen_mobile_resolution=”480″][vc_column_text]


Round 1: Strength
Deadlift ( 2 times bodyweight for both men and women)
Must touch floor and lock out at top. Touch and go is acceptable but must be under control at all times excessive bouncing or lack of control on downward movement the set will end and score taken from previous rep (1 warning will be issued in such case)
Conventional Deadlift only!

Squat ( 2 times bodyweight for men and 1.5 x bodyweight for women)
Squat depth of 90 degrees will be agreed for each competitor
A band will be placed across the rack and each rep counts when hamstring or glutes touch band.
Must stand up completely between every rep.[/vc_column_text][dfd_spacer screen_wide_spacer_size=”20″ screen_normal_resolution=”1024″ screen_tablet_resolution=”800″ screen_mobile_resolution=”480″][vc_single_image image=”342″ img_size=”full”][dfd_spacer screen_wide_spacer_size=”20″ screen_normal_resolution=”1024″ screen_tablet_resolution=”800″ screen_mobile_resolution=”480″][vc_column_text]Bench press (1.25 x bodyweight for men and 0.85 x bodyweight for women
bar must touch chest and lock out at top.

Shoulder press  Standing  (0.85 x bodyweight for men and 0.70 x bodyweight for women)
Bar must come below chin and then lock out at top

Control must be maintained on all lifts and a pause of over 10secs will signify end of the set score will then be taken from previous rep.

Your score will be decided by how you place in each event!
The highest score will be given 1st
2nd highest score 2nd
If 2 athletes score the same then they will be given same place and the next score will be given next available place.


The highest Rep places 1st in each strength event and the lowest score over the 4 events places 1st for the event. If the scores are the same then the athlete will be given the same place in that round.
Example if 1 athlete got 6 reps on squat 3 athletes got 4 reps and 2 got 3 reps
The placings for that round would be
The next score would be placed 7th

Round 2 Endurance

The endurance round will be a times completion of a circuit.
The circuit will comprise of 200 reps of a variety of 5 or 6 exercises and ends with one seal crawl  ( see appendix 3)
Some exercises that may be in circuit numbers will be confirmed nearer event and some exercises may be substituted.
Dips – bottom – shoulder must touch a given point,  top – elbows must lock out.
Chins- Bottom – elbows must lock out Top -Chin must be above bar for rep to count
(men overhand wide grip wider than shoulders /Women underhand close grip shoulder width grip)
Sit ups- Hands must stay touching head. At top elbows must touch knew and on downward movement shoulders must touch ground. Feet will be held.
Box Jumps – 2  foot jump from ground to top of box  both feet must be completely on top of box and a standing position achieved on top of box.  (Box Height will vary for men and women.)
Floor wipers – Holding a bar back is flat on the ground and feet are bought op to touch the plate on one side of the bar return to floor then touch other plate then return to floor to complete 1 repitition.
(Bar weight will vary for men and women.)
Burpees- From press-up position bring knees in and stand then resume press up position to complete rep.
Shuttle sprint  – Touch over line at designated distance and return to complete 1 sprint.

The fastest time scores 1st and downwards  as in round 1 if 2 people complete circuit in the same time will be gives same score and next time given the next available score.

See example for round 1

Round 3

This will be done on stage at the evening section of the BNBF British Finals
It will be judged on overall appearance including presentation.
It will not be judged solely on muscle size or condition but a look of health, strength and fitness.

Competitors will be asked to line up on stage and complete quarter turns so judges can see them from every angle. They may also be asked to do a pose to front  side and rear this can be any pose of the athletes choice.

Remember that you will be under stage lighting so a tan will make a difference..

Athletes will be judged and scored with 1 being highest score

scores from all 3 rounds will be added together and the lowest score is the winner.[/vc_column_text][/vc_column][/vc_row]