circuit training
Weekly circuit training and a few other tricks had me the fittest I've ever been when I left after 12 weeks at Kirton. Like all activities at ITS it was marked. A series of tests of strength, speed and stamina. They were time based, I can't remember whether it was for 30 or 60 seconds but the number of repetitions were counted and recorded. At the end of the course you had to achieved an average improvement of (x + y) % with no test having less than an x% improvement. Also required were a long jump and a high jump, again memory fails me as to whether these were from standing or a 3 step run up.