WHY BENCHMARKS?
At ISI®, we believe results should be progressive and measurable. Benchmark Performance Week gives you a clear snapshot of your performance progress aligned to our 12-week training cycles. Every rep counts. Every cycle builds. Every quarter proves the work.
Benchmark gives purpose to your training. Every rep, every session, and every cycle is measurable so you are not just working hard, you are progressing with clarity.
As your strength, endurance, and technique improve, so does your belief in what you are capable of. Benchmark helps you see your growth and feel it.
Clear timelines. Defined testing weeks. Tracking your personal bests to beat. YOU vs YOU! Benchmark transforms training into a focused journey, not random workouts.
The Movements
Four movements. One minute each. Maximum effort. Each Benchmark test is a 60-second challenge measuring reps or distance, giving you a consistent way to compare performance cycle after cycle.
This is your baseline. Your checkpoint. Your breakthrough moment.
Goblet Squat
Build lower-body strength and endurance with powerful, controlled reps. This movement tests stability, depth, and total leg drive under fatigue.
ATHLETE
PRO
ELITE
Floor Press
Upper-body strength meets control. The floor press measures pressing power while reinforcing safe, strong mechanics.
ATHLETE
PRO
ELITE
Deadlift
Raw strength. Total-body engagement. The deadlift challenges posterior chain power and reinforces proper lifting mechanics.
ATHLETE
PRO
ELITE
Skierg
Full-body conditioning and cardiovascular capacity in one minute of max effort. Distance doesn’t lie.
ATHLETE
PRO
ELITE
The Divisions
Benchmark features three divisions that allow every member to train and compete at the level that matches their experience, intensity, and performance goals.
Each division is designed to meet you where you are and push you forward.
ATHLETE
ISI® members who are building consistency, confidence, and overall athletic capacity through structured training and measurable progress.
PRO ATHLETE
Athletes who train consistently, understand ISI® movement standards, and are prepared to perform at higher intensities and loads.
ELITE ATHLETE
Athletes who perform at max intensity while maintaining proper technique and consistent progression in load or tempo.
How to Prepare
Success during Benchmark Week starts now — in the reps you commit to today, the consistency you build each week, and the discipline you choose when no one is watching. Benchmark Week isn’t about showing up once. It’s about proving the work you’ve been putting in all cycle long.
Treat every 50 minute session as preparation and stay consistent in your weekly sessions
Choose your division intentionally and start logging your progress to keep track
Focus on your own movement quality. This isn’t a contest. This is YOU vs YOU! Make it count
