Test results: Paul is looking to become involved in mountain biking this year, and he will be joining us for the "Tough Guy Competition". Paul does a bit of running in his spare time, and again scored an excellent 45 in our test (against a predicted 40). Although not quite packing the full 6 in his abdomen, he scored a respectable 18.5% body fat, leaving him with around a single kg to shed to make ideal weight. He also hit a good 31 sit-ups. Grip strength was a better than expected 44 right, 45 left. Unfortunately, 12 press-ups is pretty poor by anyone's standard (remember, his girlfriend Becky managed nearly twice as many), and a complete failure to reach his toes by a full 6cm marks him out as a bit of a stiffy.

Paul's new program: Paul wants to get involved in the "Tough Guy Competition". So he'll need a pretty good aerobic base for starters; which is fortunate because that's what he's best at. He really just needs to keep up some regular running, but once again probably needs to start including some "interval work" for best results (click here for more info). There is also the small matter of rope climbs, fighting brambles and crawling through tunnels full of freezing muddy slimy water. Perhaps this is where we should concentrate our efforts with Paul (after all, 12 press-ups isn't going to get us to the end of the Tough Guy course!).

Test results: Chris is looking to return to the climbing scene (after a 1 year gap) and joining us in the "Tough Guy Competition". Now Chris got a bit seasick running on our treadmill, so we eventually let him loose on an exercise cycle. Even though we know that this will probably reduce his aerobic capacity figure a little (along with his smoking) he still managed to notch up a score of 37, which makes him around average for his age. Chris managed 28 press-ups (good), 26 sit-ups (average). He also packed a mighty 51kgf in his right fist and 49kgf with his left; and actually managed to grasp a packet of cigaretts placed a full 17cm beyond his toes in our stretch test, which is well above average. Unfortunately, so is his waistline and he came out with a body fat measure weighing in at 25.7%. We're looking to lose around 7kg here, to get Chris ready for the next "Tough Guy" competition (see weight loss section)

Chris's new program: Chris, well he's poetry in motion on his R1, but unfortunately there's also a bit too much motion as he shifts his weight around the fuel tank. We know that he's pretty quick already, but we also know (thanks to old "Apple head" Newton) that Acceleration = Force ÷ Mass (i.e. the more mass to shift, the less acceleration we get). What's more, most of this mass…. Oh let's forget the scientific crap, his bodyweight is carried high up on the motorcycle, which is not good (for a number of reasons which we won't go into right now). Chris needs to spend a bit of time in "negative energy balance" by putting a few aerobic miles under his belt. The important thing here is volume of activity, rather than intensity; and he needs to get out and pound the pavements or get on his mountain bike at least 3-4 times per week for an hour. He doesn't have to go as fast as he can, but just burn up a few calories in the process. A general circuit (similar exercises to Becky's circuit, but with a few more reps) will give him variety in his training, and also help him wrestle his R1 around on "Mad Sunday" at the TT races.

Test results: Andy is looking to return to racing his motorcycle/sidecar outfit after a gap of 6 years. Now Andy's not a regular runner, but he still scored a respectable 36 in our aerobic test (just above his age predicted value of 34). He did a pretty good 23 press-ups, above average 30 sit-ups and a lop-sided 42kgf grip on the right compared to 51kgf on the left (don't ask!). He just managed to pass his toes with a single cm to spare in the sit and reach test. However nothing to spare around his middle, with a lowly body fat of 18.9% (excellent for his age range). Andy can eat and drink just whatever he wants.

Andy's new program: Andy's hopes to return to motorcycle sidecar racing means that he'll be spending a lot of time crunched up in a sort of foetal position, but shifting his weight around at the same time. His main focus should be concentrated on exercises that help him to move quickly from one crunched up position to another, and that help him push and pull the 'bars of his sidecar outfit. I'd recommend a circuit which includes the following exercises as shown on the chart on the right.

Test results: Ricky is looking to get involved in some cliff jumping (into water that is) and to participate in the "Tough Guy Competition". Claims not to like running but managed an aerobic test score of 40 (predicted 35), not brilliant but above average, which wasn't a surprise for anyone. Now this is more like it! Press-ups, a whopping 61 "superior", coupled with a 'well above average" 43 sit-ups and sit and reach 26cm beyond toes (Mr. Bendy supreme). Grip strength was a pretty average 43/43. Body fat: uh-oh looks like Ricky has been indulging in the old 'Fuller's London Pride' and racked up 24.9%. Ricky won't take that lightly… he needs to lose 4kg (see weight loss section click here).

The program Ricky designed for himself (we had to re-write it a bit because Ricky wanted to increase his buoyancy in the water by gaining some fat - ed): Ricky has been into martial arts for a while now, and needs good all round body conditioning and flexibility, along with a reasonable aerobic base to help recovery from those short sharp burst of action. Again, a well designed circuit training routine is probably the single best form of exercise to meet this need.

Test results: Todd is looking to do some climbing (after a 1 year gap), as well as mountain biking (after a 5 year gap) and to have a go at the "Tough Guy Competition". Todd hates running as much as the next guy, but still scored an above average 43 on the treadmill test (against a predicted 37). He managed a "superior" 45 sit-ups and an excellent 35 press-ups. He scored a balanced 41kgf grip strength on either side, and only just squeezed past his toes by 2cm in the sit and reach test. Body fat came in at 20.4%, which means that he could really do with losing a couple of kgs before the "Tough Guy" comes up (see weight loss click here).

Todd's new program: Toddy's a bit of a surfer dude, and as such needs a combination of balance and good all round conditioning. He needs those swimming/paddling muscles to be in good shape or else he'll never manage to out and get those big green waves. A few deep squats to help him shift his weight around in that crouched surfing position will help him stay in control, once he finally manages to stand up. Todd needs to get running along those beaches to get in good aerobic shape. Running on sand is much harder that on a firm surface, so matching your best road pace on the beach is not gonna happen (but it's a really good way to push your heart and lungs to the limit). A circuit similar to Paul's should get him in good shape for the next shark-dodging season.

Test results: Marks father enrolled Mark into the Trentham Running Club the day he was born so it comes as no surprise that he scored a remarkably 52 ("superior") on our aerobic capacity test (compared to a predicted 40). He pushed out an "excellent" 40 press-ups, 43 sit-ups and even managed to bend in the middle far enough to reach 13 cm beyond his toes. His grip was an above average 46 on the right and 47 on the left; and with only 17% body fat he really only needs to shed a kg or so to be ready for this seasons challenges. The only downside to all of this is that (along with Neil) he's gonna have to work pretty hard to make big gains before re-test time.

Marks new program: Mark S is in pretty good shape already, so he's gonna have to work hard to make big gains. Like Neil, Mark already includes 'interval and Fartlek training' at the running club. If he's going to get into track cycling as well, then he needs to apply those same principles of "overload" to his cycle training. This means mixing up short sharp bursts of sprinting (or fast hills) with steady state recovery, in the same way that you would when running. Abdominal muscle tone is important for stability on the bike, so a circuit along the following lines should help his performance and reduce the risk of injury.

Test results: Mark claims that he wouldn't recognise the inside of a gym. However, humping hang gliders up hills has certainly done him no harm (yet) as he scored a surprisingly cool 42 in our aerobic test (predicted 38). We started to believe him a little more when he only managed 15 press-ups in a full minute. However, he redeemed himself a little with 26 sit-ups and was at least able to extend past his toes by an above average 10cm. He hangs on to his glider with a grip strength of 44kgf on the right and 48kgf left (that's probably why he tends to fly around in circles). He weighed in with a body fat of 22.4%, meaning that his glider is working overtime to the tune of around 4kg (see weight loss section click here).

Marks Warrenders new program: Mark W gets his adrenalin fix by jumping off cliffs with his hang-glider, and then realising it's a heck of a long way down. We could have told him this anyway, but he still insists on finding out for himself each time. So to help him stay in control of things (including his bowels) he should be doing exercises that:- a) allow him to get up to the top of the hill in the first place b) ensure that he doesn't get fatigued (and clumsy) while he's still 500ft above the jagged rocks Let's see now, that's leg strength/endurance to get him up the hill coupled with arm, shoulder and abdominal power to keep him afloat once he's taken another giant leap of faith (in his equipment). Also, when you're fighting gravity the way Mark does, carrying extra weight is not such a good idea, so those 4kg should be despatched first class. He should be getting out for walk or a cycle a couple of times a week to burn up some calories, and a general conditioning circuit (like Paul's) should help him stay high as a kite.

Test results: Tim is looking to return to climbing (after about a 5 year gap), and to try his hand at mountain biking and the "Tough Guy Competition". Now Tim does a bit of aerobic training, and this showed up in our treadmill test when he scored a pretty reasonable figure of 41 (against a predicted 38). However, apart from gripping the bars of his bike firmer than most (47kgf right, 49kgf left) he doesn't do much else, as evidenced by a pretty poor 11 press-ups and a pretty rigid 6cm short of his toes in the sit-and-reach. He did manage to pull himself to an above average 33 sit-ups, although the fine abdominal muscles that did this good work were covered with 25% body fat. This means that Tim could usefully lose around 6kg (see weight loss click here).

Tim's new program: Tim wants to get into climbing again, so he's got some work to do. Climbing requires flexibility, static muscle endurance along with a favourable power to weight ratio, on top of a reasonable aerobic base. He'd make things easier for himself by shedding those extra kgs that our skin-fold callipers found. So it's negative energy balance (increased activity and "sensible" eating) for a while. Regular running and cycling should do it. Once again it's quantity that really counts if we're trying to shed the weight. He'll also benefit from plenty of stretching, so that he can get his legs where they safely need to be on the rock face. A circuit aimed at improving the strength endurance of his grip and calf muscles, along with general toning should help