I have a fitness test coming up with a prospective employer. The test is scheduled for 4 weeks from tomorrow. It is an anaerobic capacity test consisting of a 400m obstacle run (obstacles include stairs, 18 inch “hurdles” and a 6 foot broad jump) a push pull station and a vault station where one must vault over a 3 foot bar, touch chest to ground, vault over again touch back to ground etc. for 10 touches per side. A “Pass” is 4 min. 15 sec. or less and scoring is competitive as opposed to simple pass/fail.
I passed this test already in 2010 with a time of 3:38 at a body weight of approx. 200lbs with minimal specific prep. Since then I have gained some weight and am walking around at a fairly lean 225-230 (6’4" in height).
I intend to train event specific intervals (stairs, burpees, bounding etc.) 3 days/wk as recovery permits with 2 days/wk cross training (likely on an erg) - I have tolerated a similar workload fairly well in the past. I will be suspending strength training during this time.
Goal time is sub 3 min. but anything in the near 3 min. range is quite acceptable.
I am considering cutting some weight going into this as it is very much a speed biased test and strength is of little value. I am contemplating an IF type protocol with BCAA during the under-eating phase. However my day job is exceptionally physical in nature so I have some concern on that front.
Would it be of greater benefit to try to cut the weight or to simply eat “comfortably”, relatively clean and near maintenance and test at my “natural” weight?
BTW I tend to gain/lose weight fairly readily.
Feedback is appreciated. Thanks.