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The Exercise Program of the Past
The Exercise Program of the Past
The Exercise Program of the Past
Simon Agosta
April 15, 2024
The Exercise Program of the Past
When looking back at old images one of the first things I always notice is how a large majority of people were in great physical shape. A big part of this is a better diet, less carbs and sugars. The other aspect that I would always see in old movies is a fuckin intense PE class at school. Personally I've never climbed rope in my life so most of these exercise programs looked intense but I was never sure if they were just Hollywood exaggerations.
I recently saw a few videos pop up on these american high school exercise programs from the late 50s and early 60s. Promoted by JFK, the La Sierra exercise program would consist of group work out sessions of mostly calisthenic and cardio exercises. The sessions would include the males from all year levels at the school, encouraging leadership from older students. La Sierra also implemented a ranking system which is what makes this so interesting. Students would begin in White La Sierra shorts before being up upgraded through the ranks of red then blue, gold, purple and the final navy blue. To be called up to the next rank you would need to meet certain goals in each exercise. A healthy competitive environment was proven to bring the best out of the students, 90% of students would upgrade from White to Red in their first year (No small feet, later when you see the requirements you'll see the red ranking is fairly fit by todays standards). Out of 100 students only 1 or 2 would graduate still wearing the white shorts which shows an overall great success rate.
When looking back at old images one of the first things I always notice is how a large majority of people were in great physical shape. A big part of this is a better diet, less carbs and sugars. The other aspect that I would always see in old movies is a fuckin intense PE class at school. Personally I've never climbed rope in my life so most of these exercise programs looked intense but I was never sure if they were just Hollywood exaggerations.
I recently saw a few videos pop up on these american high school exercise programs from the late 50s and early 60s. Promoted by JFK, the La Sierra exercise program would consist of group work out sessions of mostly calisthenic and cardio exercises. The sessions would include the males from all year levels at the school, encouraging leadership from older students. La Sierra also implemented a ranking system which is what makes this so interesting. Students would begin in White La Sierra shorts before being up upgraded through the ranks of red then blue, gold, purple and the final navy blue. To be called up to the next rank you would need to meet certain goals in each exercise. A healthy competitive environment was proven to bring the best out of the students, 90% of students would upgrade from White to Red in their first year (No small feet, later when you see the requirements you'll see the red ranking is fairly fit by todays standards). Out of 100 students only 1 or 2 would graduate still wearing the white shorts which shows an overall great success rate.
I'll now list the rankings for each Coloured Short to demonstrate the standard of fitness in this program;
Red (Intermediate)
Pull-Ups: 10
Push-Ups: 32
Bar-Dips: 12
Sit-Ups: 60
Standing Broad Jump: 6’9″
200-Yard Shuttle Run: 34 seconds
Rope Climb (18’, Stand Start): Use hands only (no feet)
Agility Run: 20 seconds
880-Yard Run: 3 minutes
Mile Run: 7 minutes
Man Lift and Carry: 880 yards
Peg Board (Vertical): 6 holes
50-Yard Swim (Freestyle): 36 seconds
Blue (Advanced)
Pull-Ups: 14
Push-Ups: 48
Bar-Dips: 18
Standing Broad Jump: 7’3″
Hanging Leg Lifts: 24
300-Yard Shuttle Run: 52 seconds
Rope Climb (18’, Stand Start): 15 seconds, hands only
Agility Run: 19 seconds
1320-Yard Run: 4:20
Man Lift and Carry: 1320 yards
Peg Board (Vertical): 1 trip
Extension Press-Up: 5
1.5-Mile Run: 10:30
50-Yard Swim (Freestyle): 32 seconds
Navy Blue (Ultimate Athlete)
The median and ceiling sub-standards within the Blue level were categorized as their own colors: Purple and Gold. To test for the Navy Blue trunks, you first had to earn your Gold trunks.
Pull-Ups: 34
Bar-Dips: 52
Handstand Push-Ups: 50
Alt. 1 Arm Burpees (30 sec.): 26
300-Yard Shuttle Run: 47.5 seconds
Rope Climb (20’, Hands Only, Sitting Start): 2 trips
Agility Run: 17 seconds
Extension Press-Up (8”): 100
Pegboard (Vertical): 5 trips
Handstand: 45 seconds
Man Lift and Carry: 5 miles
Mile Run: 5:15
5-Mile Jog: Finish
Obstacle Course: Complete
Swim (Front Prone Position): 1 mile
Swim (Underwater): 50 yards
Swim (Any Combination of Strokes): 2 miles
Execute Front Hanging Float With Arms and Ankles Tied (Deep Water): 6 minutes
Stay Afloat in Deep Water in Vertical Position (Use of Arms and Legs Permitted Within 8’ Circle): 2 hours
I'll now list the rankings for each Coloured Short to demonstrate the standard of fitness in this program;
Red (Intermediate)
Pull-Ups: 10
Push-Ups: 32
Bar-Dips: 12
Sit-Ups: 60
Standing Broad Jump: 6’9″
200-Yard Shuttle Run: 34 seconds
Rope Climb (18’, Stand Start): Use hands only (no feet)
Agility Run: 20 seconds
880-Yard Run: 3 minutes
Mile Run: 7 minutes
Man Lift and Carry: 880 yards
Peg Board (Vertical): 6 holes
50-Yard Swim (Freestyle): 36 seconds
Blue (Advanced)
Pull-Ups: 14
Push-Ups: 48
Bar-Dips: 18
Standing Broad Jump: 7’3″
Hanging Leg Lifts: 24
300-Yard Shuttle Run: 52 seconds
Rope Climb (18’, Stand Start): 15 seconds, hands only
Agility Run: 19 seconds
1320-Yard Run: 4:20
Man Lift and Carry: 1320 yards
Peg Board (Vertical): 1 trip
Extension Press-Up: 5
1.5-Mile Run: 10:30
50-Yard Swim (Freestyle): 32 seconds
Navy Blue (Ultimate Athlete)
The median and ceiling sub-standards within the Blue level were categorized as their own colors: Purple and Gold. To test for the Navy Blue trunks, you first had to earn your Gold trunks.
Pull-Ups: 34
Bar-Dips: 52
Handstand Push-Ups: 50
Alt. 1 Arm Burpees (30 sec.): 26
300-Yard Shuttle Run: 47.5 seconds
Rope Climb (20’, Hands Only, Sitting Start): 2 trips
Agility Run: 17 seconds
Extension Press-Up (8”): 100
Pegboard (Vertical): 5 trips
Handstand: 45 seconds
Man Lift and Carry: 5 miles
Mile Run: 5:15
5-Mile Jog: Finish
Obstacle Course: Complete
Swim (Front Prone Position): 1 mile
Swim (Underwater): 50 yards
Swim (Any Combination of Strokes): 2 miles
Execute Front Hanging Float With Arms and Ankles Tied (Deep Water): 6 minutes
Stay Afloat in Deep Water in Vertical Position (Use of Arms and Legs Permitted Within 8’ Circle): 2 hours
Melbourne, Australia
11:11:03 PM GMT+9:30
Melbourne, Australia
11:11:03 PM GMT+9:30
Melbourne, Australia
11:11:03 PM GMT+9:30