Expansion Tests - Big Base

#1 Big Base PUSH

10+10 for 40 rounds on the 30 seconds.
This is 20 minutes total time.
Both movements are completed every 30 seconds.
That means 2 full cycles per minute.
15 seconds for 10 push-ups,
15 seconds for 10 squats.
Repeat on the same minute.
We’ll need POWER and STRENGTH as well as endurance to complete 20 minutes.
Your score is how many minutes you complete.
Completing the test counting only full 10+10 efforts.
 
If you can complete this test you have a MASSIVE BASE.
Very few will.
This is a world-class standard.
In striving to this standard you will craft an elite physique and be able to progress much faster in advanced calisthenics and barbell movements.
High volume training with low to moderate intensity can help prevent injuries with big loads. This method was used by legendary powerlifting coach Louis Simmons who had his lifters perform 5 minute continuous sets of movements for muscle bulk ad resilience. It worked for some of the strongest men in history. It will work for you.
 
A tweak on this one is to use deep knee bends and deficit push-ups. 8 repetitions would be be roughly equivalent since both these movements are more difficult.
 

#2 Big Base PULL

20 Minutes on the 30 seconds
→ 10 Hinge (toe touch, standing good morning, back extension - these aren’t great testable movements to reach fatigue with but you will get stronger simply by doing them consistently.)
+ 3 Chin-Ups
Lowest reps in one set of chins is your score.
Rest for 1 minute if you fall off the pace.
Your score is how many minutes you complete.
 

#3 Big Base Mixed

Combine Push & Pull in the same minute.
0:00 Start 10 push-ups & 10 squats
0:30 10 Hinge & 3 chins
Repeat for 20 minutes.
20 sets total on each movement.
Your score is how many minutes you complete.
 

Big Base Regressions

These are regressed levels of BIG BASE
  1. 1 movement per 30 seconds work up from 1 to 10. eg. Session 1 do 1 push-up and 1 squat every 30 seconds for 20 minutes. Next workout go for 2. Or start at a level you know you’ll be able to complete quite comfortably and gradually increase. This variation gives you much longer rests and allows you to gradually build up the volume.
  1. 5 minutes = 10 sets of each. This is full speed both squats and presses on the same 30 seconds but “only” for 5 minutes so we’ll get 100 repetitions in 5 minutes on squats, hinges & push-ups and 50 on chin-ups
  1. 5 minutes = 10 sets of each. THEN 15 minutes on the minute, 30 seconds for each move. This is full speed both squats and presses on the same 30 seconds but then go back to SMOOTH timing on the minute for 15 minutes. We’re being challenged to keep going after the fast start. Completing this puts us close to ready for the 10 minute sprint.
  1. 10 minutes = 20 sets of each. This is full speed both squats and presses on the same 30 seconds but “only” for 10 minutes so we’ll get 200 repetitions in 10 minutes on squats, hinges & push-ups and 100 on chin-ups
  1. 10 minutes = 20 sets of each PLUS Complete the rest of the block on the minute 30 seconds for each move. Sprint THEN 10 minutes on the minute, 30 seconds for each move. This is full speed both squats and presses on the same 30 seconds but then go back to SMOOTH timing on the minute for 10 minutes. We’re being challenged to keep going after the fast start. Completing this puts us close to ready for the 15 minute sprint.
  1. 15 minutes = 30 sets of each.
  1. 15 minutes = 30 sets of each. Complete the rest of the block on the minute 30 seconds for each move.
  1. 20 minutes = 40 sets. The BIG BASE.
 

Big Base - Workout Variations

Tension Variations
Full tension style - heels don’t touch the ground for 30 seconds while squatting. Remain in plank for the rest of the push-ups.
Pause Reps - pause in the bottom each rep.
Super Slow - one high tension repetition every 30 seconds. Great for chins and push-ups, focus on grinding the sticking point and stretched positions on squats and hinges.
Plyometric - Jump on the reps, catch and release on the chins. This is only for those well prepared for explosive work.
Movement Variations
Similar but different variations also work well.
Deficit push-ups, Deep deficit push-ups, Dips
Deep knee bends
Any variation of chin-ups
 

Advanced Options For Bigger Base

Using Bigger Base For…

Muscle-Ups
Use false grip chin-ups and ring dips or eccentric/full muscle-ups for 5-20 minutes.
 
Handstand Push-Ups
Volume - Work on piked handstand push-ups for 5-10 reps per minute
Intensity - Work eccentric and full repetitions for 1-5 reps per minute.
 
One Arm Chin-Up
Volume - Work on alternate grip chin-ups for 5-10 reps per minute
Intensity - Work eccentric and full repetitions for 1-5 reps per minute.

Single Strength

Lowest reps in one set is your score on each.
 

Single Strength Push - 20 Minutes on the 30 seconds

→ 1-5 Reps Pistol Squat
+ 1-5 Reps 1 arm-push
LEFT on the 0 sec
RIGHT on the 30 sec
 

Single Strength Pull - 20 Minutes on the 30 seconds

→ 5 Reps S/Leg Hinge
+ 1-5 Alternate Grip Chin-Ups
eg. 0 sec hinge x5 LEFT then straight into alternate grip with LEFT palm forward.
30 sec repeat on the RIGHT.
 

Single Strength Mixed - Combine Push & Pull in the same minute.

20 sets total on each movement.