TEST QUARTO LIVELLO

Cheatsheet Content

### Briefing Il QUARTO livello nasce dall'esperienza di Andrea Quarto nelle Forze Speciali, dove la preparazione fisica e mentale non è un'opzione: è ciò che ti tiene in vita. Questo test non misura quanto sei forte in palestra. Misura quanto sei pronto a spingerti oltre quando il tuo corpo ti dice di fermarti. #### Ordine di Missione La vera misura di un operatore non sta nei numeri che solleva, ma in quello che è disposto a sopportare. 4 prove progressive testeranno il tuo corpo, la tua tecnica, la tua resistenza mentale e la capacità di andare avanti quando tutto ti dice di mollare. #### Regole d'Ingaggio 4 livelli, 5 minuti di pausa tra uno e l'altro. Il punteggio finale è la sommatoria dei singoli livelli. Il test è disponibile in: - **TIER 1 - Operatore** (per chi è già a livello selezione) - **TIER 2 - Cadetto** (per chi sta costruendo le basi) Scegli il tuo tier e preparati. #### Livelli - **01 Attrito:** Il Corpo. Capacità di muovere il proprio peso sotto stress cardio. - **02 Potenza di Fuoco:** La Tecnica. Massimali basati sul BW – gestisci il tuo peso o sei un peso per la squadra. - **03 Resilienza:** La Mente. Tenuta isometrica e controllo mentale sotto pressione. - **04 Punto di Non Ritorno:** Oltre il Limite. Farmer carry senza fine – l'unico limite è la tua mente. ### TIER 1 - Operatore Per chi è già a livello selezione. Carichi elevati, tempi stretti, nessun compromesso. Se sei qui, sai già cosa ti aspetta. #### 01 - Attrito - **Circuito AMRAP 15':** - 250mt Row - 5 Pull Up - 10 Push Up - 15 Air Squat - 20 Butterfly Sit Up - **Punteggio:** Round completato = 10pt | Esercizio completato = 2pt (se round incompleto) #### 02 - Potenza di Fuoco - **Max rep in 2' per esercizio, 1' rest:** - Squat 80% BW - Military Press 40% BW - Dead Lift 120% BW - **Punteggio:** ripetizioni valide totali #### 03 - Resilienza - **3 giri:** - 60" Plank - 30" Dead Hang - 60" Wall Sit (20kg) - **Punteggio:** 1pt per esercizio + bonus apnea (sec = pt) #### 04 - Punto di Non Ritorno - Farmer Carry con 70% BW (50% per lato) - Tempo si ferma quando poggi: 10 burpees in 30" - **Punteggio:** secondi con pesi in mano / 2 ### TIER 2 - Cadetto Per chi sta costruendo le basi. Stessa struttura, stessa mentalità, carichi e tempi adattati. Il primo passo verso la selezione. #### 01 - Attrito - **Circuito AMRAP 15':** - 200mt Row - 3 Pull Up - 8 Push Up - 12 Air Squat - 15 Butterfly Sit Up - **Punteggio:** Round completato = 10pt | Esercizio completato = 2pt (se round incompleto) #### 02 - Potenza di Fuoco - **Max rep in 2' per esercizio, 1' rest:** - Squat 60% BW - Military Press 20% BW - Dead Lift 80% BW - **Punteggio:** ripetizioni valide totali #### 03 - Resilienza - **3 giri:** - 40" Plank - 15" Dead Hang - 40" Wall Sit (10kg) - **Punteggio:** 1pt per esercizio + bonus apnea (sec = pt) #### 04 - Punto di Non Ritorno - Farmer Carry con 50% BW (50% per lato) - Tempo si ferma quando poggi: 10 burpees in 30" - **Punteggio:** secondi con pesi in mano / 2 ### Dettaglio TIER 1 - Attrito #### Il Corpo Circuito AMRAP 15 minuti #### Circuito - **250mt Row** - **5 Pull Up:** mento sopra la sbarra - **10 Push Up:** da petto a terra fino a distensione completa - **15 Air Squat:** rompere il parallelo e distendere completamente le ginocchia - **20 Butterfly Sit Up:** tocco mani a terra dietro la testa e tocco i piedi andando avanti **Punteggio:** Round completato = 10pt | Esercizio completato = 2pt (se round incompleto) "Il primo errore è partire troppo forte. Molti vogliono dimostrare subito di essere pronti e bruciano energie preziose nei primi minuti. Questo livello non premia l'impulsività, ma la gestione. Trova fin da subito un ritmo sostenibile. Respirazione controllata al row, esecuzioni pulite, transizioni rapide ma non frenetiche. Il tuo obiettivo non è distruggerti. Il tuo obiettivo è arrivare al livello successivo ancora lucido. Ricorda: la missione non si vince nei primi 5 minuti." ### Dettaglio TIER 1 - Potenza di Fuoco #### La Tecnica Max rep in 2' per esercizio | 1' rest tra gli esercizi #### Esercizi - **Squat con 80% del BW:** sotto il parallelo – nei 2' non puoi appoggiare sul rack - **Military Press con 40% del BW:** no push press – non puoi appoggiare sul rack - **Dead Lift con 120% del BW:** ammesso touch&go – eseguito senza perdere la schiena **Punteggio:** Numero di ripetizioni valide totali sui tre esercizi. "Qui non conta solo quanto sei forte. Conta come gestisci la fatica muscolare e mentale. Non inseguire le prime ripetizioni ad alta velocità. Costruisci una cadenza costante. Ogni rep sporca è energia sprecata. Ogni movimento inefficiente ti presenterà il conto più avanti. Nel military press non usare l'ego. Nel deadlift non perdere mai la schiena. Nello squat cerca controllo prima ancora della velocità. La tecnica sotto stress è ciò che separa l'atleta dall'operatore." ### Dettaglio TIER 1 - Resilienza #### La Mente 3 giri totali #### Esercizi - **60" Plank:** svolto sui gomiti e gambe distese - **30" Dead Hang:** consentite tutte le impugnature – vietati altri agganci - **60" Wall Sit con piastra da 20kg:** tenere angolo di 90° #### Regole - Se ti fermi la prova si interrompe: 1pt per ogni esercizio completato - Se chiudi tutto: 1pt bonus (totale 10pt) – accedi alla PROVA BONUS #### Prova Bonus - Dopo 3' di recupero: Apnea in acqua - **Punteggio:** secondi effettivi (es. 60" = 60pt) **Punteggio:** 1pt per esercizio + 1pt bonus se completi tutto. Bonus: secondi apnea effettivi. Apnea sotto supervisione esterna. Ogni 10" il supervisore verifica che il concorrente sia vigile con contatto della mano. **HAI SOLO UN TENTATIVO! Questa è la tua unica possibilità.** "Questo è il livello in cui il corpo inizia a mentire. Ti dirà che non ce la fai. Ti dirà di mollare. Non ascoltarlo subito. Scomponi il tempo. Non pensare al minuto intero. Pensa ai prossimi 10 secondi. Poi altri 10. Poi ancora. La mente cede quando guarda troppo lontano. Resiste quando resta nel presente. Qui non devi essere forte. Devi essere fermo." ### Dettaglio TIER 1 - Punto di Non Ritorno #### Oltre il Limite "Farmer Carry Infinito" #### Setup - **Farmer Carry con il 70% del tuo BW – 50% per lato** - Es. BW 100kg: 70kg totali, 35kg per lato - **Vietate fasce e versa grip** – a mani nude #### Regole - **Punteggio:** secondi con i pesi in mano / 2 - **Poggi i manubri? Tempo si ferma:** 10 burpees in 30 secondi per riprendere - **Burpees:** petto a terra + salto in distensione completa #### Fine della Prova - Non chiudi i burpees nei 30"? Missione fallita. - Oppure quando molli tu. **Punteggio:** Secondi con i pesi in mano / 2. **Sei tu contro te stesso, oltre il punto di non ritorno!** "Qui finisce tutto il resto. Non c'è più tecnica da eseguire. Non c'è più strategia complessa. C'è solo una scelta: continuare o mollare. Non guardare il tempo. Non pensare a quanto manca. Pensa solo al prossimo passo. Uno. Poi un altro. Poi ancora uno. Il peso non ti sconfigge. Ti sconfigge il momento in cui accetti di fermarti. Il Quarto Livello è questo. Il punto in cui non puoi più mentire. Sempre avanti." ### Dettaglio TIER 2 - Attrito #### Il Corpo Circuito AMRAP 15 minuti #### Circuito - **200mt Row** - **3 Pull Up:** mento sopra la sbarra - **8 Push Up:** da petto a terra fino a distensione completa - **12 Air Squat:** rompere il parallelo e distendere completamente le ginocchia - **15 Butterfly Sit Up:** tocco mani a terra dietro la testa e tocco i piedi andando avanti **Punteggio:** Round completato = 10pt | Esercizio completato = 2pt (se round incompleto) "Il primo errore è partire troppo forte. Molti vogliono dimostrare subito di essere pronti e bruciano energie preziose nei primi minuti. Questo livello non premia l'impulsività, ma la gestione. Trova fin da subito un ritmo sostenibile. Respirazione controllata al row, esecuzioni pulite, transizioni rapide ma non frenetiche. Il tuo obiettivo non è distruggerti. Il tuo obiettivo è arrivare al livello successivo ancora lucido. Ricorda: la missione non si vince nei primi 5 minuti." ### Dettaglio TIER 2 - Potenza di Fuoco #### La Tecnica Max rep in 2' per esercizio | 1' rest tra gli esercizi #### Esercizi - **Squat con 60% del BW:** sotto il parallelo – nei 2' non puoi appoggiare sul rack - **Military Press con 20% del BW:** no push press – non puoi appoggiare sul rack - **Dead Lift con 80% del BW:** ammesso touch&go – eseguito senza perdere la schiena **Punteggio:** Numero di ripetizioni valide totali sui tre esercizi. "Qui non conta solo quanto sei forte. Conta come gestisci la fatica muscolare e mentale. Non inseguire le prime ripetizioni ad alta velocità. Costruisci una cadenza costante. Ogni rep sporca è energia sprecata. Ogni movimento inefficiente ti presenterà il conto più avanti. Nel military press non usare l'ego. Nel deadlift non perdere mai la schiena. Nello squat cerca controllo prima ancora della velocità. La tecnica sotto stress è ciò che separa l'atleta dall'operatore." ### Dettaglio TIER 2 - Resilienza #### La Mente 3 giri totali #### Esercizi - **40" Plank:** svolto sui gomiti e gambe distese - **15" Dead Hang:** consentite tutte le impugnature – vietati altri agganci - **40" Wall Sit con piastra da 10kg:** tenere angolo di 90° #### Regole - Se ti fermi la prova si interrompe: 1pt per ogni esercizio completato - Se chiudi tutto: 1pt bonus (totale 10pt) – accedi alla PROVA BONUS #### Prova Bonus - Dopo 3' di recupero: Apnea in acqua - **Punteggio:** secondi effettivi (es. 60" = 60pt) **Punteggio:** 1pt per esercizio + 1pt bonus se completi tutto. Bonus: secondi apnea effettivi. Apnea sotto supervisione esterna. Ogni 10" il supervisore verifica che il concorrente sia vigile con contatto della mano. **HAI SOLO UN TENTATIVO! Questa è la tua unica possibilità.** "Questo è il livello in cui il corpo inizia a mentire. Ti dirà che non ce la fai. Ti dirà di mollare. Non ascoltarlo subito. Scomponi il tempo. Non pensare al minuto intero. Pensa ai prossimi 10 secondi. Poi altri 10. Poi ancora. La mente cede quando guarda troppo lontano. Resiste quando resta nel presente. Qui non devi essere forte. Devi essere fermo." ### Dettaglio TIER 2 - Punto di Non Ritorno #### Oltre il Limite "Farmer Carry Infinito" #### Setup - **Farmer Carry con il 50% del tuo BW – 50% per lato** - Es. BW 80kg: 50kg totali, 25kg per lato - **Vietate fasce e versa grip** – a mani nude #### Regole - **Punteggio:** secondi con i pesi in mano / 2 - **Poggi i manubri? Tempo si ferma:** 10 burpees in 30 secondi per riprendere - **Burpees:** petto a terra + salto in distensione completa #### Fine della Prova - Non chiudi i burpees nei 30"? Missione fallita. - Oppure quando molli tu. **Punteggio:** Secondi con i pesi in mano / 2. **Sei tu contro te stesso, oltre il punto di non ritorno!** "Qui finisce tutto il resto. Non c'è più tecnica da eseguire. Non c'è più strategia complessa. C'è solo una scelta: continuare o mollare. Non guardare il tempo. Non pensare a quanto manca. Pensa solo al prossimo passo. Uno. Poi un altro. Poi ancora uno. Il peso non ti sconfigge. Ti sconfigge il momento in cui accetti di fermarti. Il Quarto Livello è questo. Il punto in cui non puoi più mentire. Sempre avanti." ### Prova Bonus - Apnea La prova bonus non è forza. È controllo. Se entri in acqua agitato, hai già perso. Prima di iniziare non devi pensare a "quanto resisterò", ma a quanto riesci ad abbassare il tuo stato di allerta. Il primo obiettivo è ridurre il battito. #### Respirazione Quadra Utilizza una respirazione quadra per 60-90 secondi prima della prova: - 4 secondi inspira dal naso - 4 secondi trattieni - 4 secondi espira lentamente - 4 secondi trattieni a polmoni vuoti Obiettivo: rallentare il ritmo cardiaco, ridurre la tensione muscolare, entrare in calma attiva. Non alzare il petto. Respira basso verso addome e diaframma. Le ultime 2–3 respirazioni devono essere profonde ma controllate, senza iperventilare. L'iperventilazione può alterare la percezione dello stimolo respiratorio e aumentare il rischio. #### Quando Inizi l'Apnea - svuota la testa - rilassa collo, mandibola e spalle - non combattere subito il primo impulso a respirare Il primo segnale non è il limite reale. È solo il primo messaggio della mente. Scomponi il tempo. Pensa ai prossimi 5-10 secondi. Resta presente. Il controllo del battito e della mente fa la differenza più della forza di volontà. **Questa è la tua unica possibilità.** ### Rapporto Missione #### Tier - [ ] TIER 1 - OPERATORE - [ ] TIER 2 - CADETTO #### Punteggio | LIVELLO | PROVA | PUNTEGGIO | | :------------- | :-------------------- | :-------- | | **01 - Attrito** | AMRAP 15' | _____ pt | | **02 - Potenza di Fuoco** | Rep Max 2' | _____ pt | | **03 - Resilienza** | Isometrie x3 | _____ pt | | **Prova Bonus** | Apnea (sec effettivi) | _____ pt | | **04 - Punto di Non Ritorno** | Farmer Carry | _____ pt | | **TOTALE** | | _____ pt | #### Classificazione | PUNTI | LIVELLO | | :----------- | :------------ | | 0 - 99 PT | CIVILE | | 100 - 149 PT | CADETTO | | 150 - 199 PT | OPERATIVO | | 200 - 249 PT | SELEZIONE | | 250 - 299 PT | ÉLITE | | 300+ PT | QUARTO LIVELLO | #### Note 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