Quality Input: The Koko Strength Test Explained

After our members, Koko Smartrainers are the superstars of Koko FitClub. Their revolutionary technology sets our members up for incredible strength training results. But, you know the phrase “garbage in, garbage out?” Even the best technology in the world can’t accomplish a thing without quality input. Enter the Koko Strength Test.

The Koko Strength Test is how Smartraining technology customizes and controls each and every workout on the Smartrainer. First, it determines a baseline strength value, then every 12th session it checks your progress and adjusts your workouts based on your new-found strength. Every strength test is comprised of the same four, basic exercises. They are:

1. Leg Extension,
2. Lateral Pull Down,
3. Chest Press and
4. Bicep Curl.

The first set of each exercise is a warm up that gauges your range of motion (ROM,) a critical detail that is different for every body. After the warm up sets, the initial load is determined by a Koko algorithm using a number of variables including your age, sex and weight. During a strength test session, you will complete between 4 to 6 sets of each exercise. Depending on the exercise, each set has between 5 and 10 repetitions. The resulting data translates to a value representing your Five Repetition Maximum or 5RM. And what, exactly, is a 5RM?

Here’s a mini lesson in exercise science to answer that question: To get the best effect from strength training, one should lift 66-80% of the maximum weight possible with good form. The traditional method of determining this amount of weight is based on a one repetition maximum. Translation: The heaviest weight you can lift one time with proper form. Koko uses a 5 RM to determine your maximum weight. This would be the heaviest weight you can lift five times while maintaining proper form. This results in a lower maximum weight, but greatly reduces the possibility of injury.

Once your 5RM is determined for each of the four strength test exercises, that information allows the Smartraining technology to extrapolate the 5RM’s for all the remaining Koko exercises. Quality input. Pretty cool, isn’t it?


Michael Wood, CSCS

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