The 2026 ASC Functional Strength Competition - Arlington Sports Conditioning

Join us on Saturday, February 28, 2026 (Day 1) and Monday, March 2, 2026 (Day 2) for the inaugural ASC Functional Strength Competition (ASCFSC)!

Schedule of Events

The ASCFSC will include the following five tests:

800-Meter Race at W-L Stadium (on February 28): measure your cardiovascular endurance (i.e., the strength of your heart)
Strict Chin-ups at Indoor Studio (on March 2): measure the strength of your core, back, and biceps
Double DB Flat Bench Press at Indoor Studio (on March 2): measure the strength of your chest, shoulders, and triceps
Double DB Lunges with Alternating Legs at Indoor Studio (on March 2): measure your lower-body strength and your grip strength
Single DB Side Plank Hold at Indoor Studio (on March 2): measure the strength of your core and shoulders

Competing against other ASC members is 100% optional. Those who do not want to compete can measure their strength without competing.

Pound for Pound Strength

To create an even playing field, the ASCFSC will be on a pound-for-pound basis.

If you want to compete in the ASCFSC, you will need to weigh yourself the day before the tests. Then, you will need to use the following weights based on your bodyweight range. See image below:

Someone who weighs more will need to lift heavier weights than someone who weighs less. This is a more accurate way to measure true strength (versus measuring who can lift the most weight, regardless of size) and creates an even playing field for all.

If you don’t want to compete or use the weights assigned for your bodyweight range, you can test yourself with any weights you choose.

Rules for Strength Tests

Your form must be perfect for a rep to count. See official rules below:

For the strict chin-up test: You must begin from a dead-hang and take each rep through a full range of motion. Partial reps do not count. You must also maintain a perfect straight line from head to toe, or the rep does not count. Swinging your body or raising your legs in front of you or behind your body does not count.

For the bench press test: You must take each rep through a full range of motion for the rep to count. Partial reps do not count. Bouncing the weights off your body is not allowed.

For the lunge test: Your back knee must touch the ground on each rep, or the rep does not count. You must also come all the way back up to a standing position at the top of each rep for it to count. You are not allowed to put the weights down or rest the weights on the sides of your body at any time.

For the dumbbell side plank hold You must get into a side plank position with a dumbbell in one hard and and fully extended in the air. Your challenge will be to hold the weight in place for up to 60 seconds. You will then have up to 10 seconds to place the weight down and raise it up into side plank position with your other arm- all without letting your hips touch the ground at any time. Dropping the weight, failing to get into position, or failing to maintain perfect form results in the end of the set.

If you don’t want to compete or use the weights assigned for your bodyweight range, you can test yourself with any weights you choose.