Gino's Blog

Motor test- how to test what’s running right

Other than for combines, I never have and never will invest one second of practice-time timing players in the 40. I will time them for their athletic resume for next-level recruiting purposes but I never have used 40-times for any roster/depth selection decisions. Reason? The “Best Evidence Rule.” 40-times are not the best evidence of game-day performance. Instead of 40-times, we use the “Motor Test.”

The Motor Test is a workout formula that we’ve used since 1985:

225RM bench press + 225RM squats + Sprint Sets = SDM² (strength deficit management times speed deficit management).

Motor Test Training evolved to condition our athletes for our warp-speed no-huddle. Our objective for every game is SDM² (strength deficit management times speed deficit management). We train to reduce our weakness from the kickoff to the end of the 4th quarter, with special emphasis on the 4th quarter, while increase the opponent’s weakness. Weakness translates to slowness.

Starting in 1984, our film study has shown a steady drop-off in both strength and speed during the first three quarters followed by a rapid decline in the 4th quarter. This applied to both our opponents and our team. In 1985, we re-designed our strength & conditioning program and called it the X Fitness eXplode System. Our research shows direct relationship between 225RM for both squats and bench press with game-day performance and recruitment of our players by next-level program.

The Spring Set is system of sprints that we run during 90-120 minutes of practice. We group the quantity and quality of Sprint Reps into sets during practice, divided into indy time, unit time, scrimmage time, and conditioning time. As our SWAT no-huddle evolved, so did our Sprint Sets.

The Motor Test is designed to change the speed-limit, commonly called 40-time, in our favour/favor during a game. Our objective is to reduce the opponent’s rate of speed (their 40-time) below ours as the game progresses, especially in the 4th quarter. The aim of our Motor Test is to physically and mentally weaken our opponents who are usually bigger, faster, and stronger. It’s our Underdog Survival System. When our players fully commit to year-round Motor Tests, we don’t care what our opponents 40-times are because our no-huddle will change those times during every game. Fourth-quarter 40-times are what matter most. That’s why we don’t care what conventional 40-times are because conventional 40-times only prove what an individual’s potential speed is when the athlete is fully rested, physically and mentally, and unpressured. Any defender can be weakened with Motor Test training, no exceptions. Our offense has to stay faster and stronger longer than the opponent. When we manage our strength deficit and speed deficit for four quarters, we win. When we don’t, we lose.

Warp-speed no-huddle forces defenses to run more sprints with less recovery time. Most defenses are not conditioned to work at warp-speed no-huddle tempo. Most defenses are used to 1-10 work-rest ratio – generally, 4 seconds of work followed by 40 seconds of rest. When a defense is conditioned to need 10X recovery for 4 seconds of work, the playing field tilts dramatically when a warp-speed no-huddle changes that work-recovery equation.

Our Sprint Set philosophy includes a number of training philosophies. Here’s one: on every running play, receivers run full-out sprints for the duration of the running play when they recognize man coverage. They don’t block for as long as the defender sprints with the receiver. Force defenders to run more sprints than they’ve trained for.

Our goal is high-performance fitness. We want to build muscle and reduce fat – body-fat, mind-fat. Our offensive and defensive lines are expected to trim down. We have a training philosophy – be gut-less to not be gutless. Getting rid of the gut fuels the courage to work harder, longer.

Fat-loss means wins. Less fat, more wins. More fat, less wins. #gettingripped wins games and increases player safety. Lean muscle is less dangerous that fat especially during hot temperature games. And, we strive for life-long fitness. Our goal is to convince student-athletes to #keeplifting for life. Dual meaning – lift weights, lift others.


Gino Arcaro M.Ed., B.Sc., NCCP Level 3
Head coach – Niagara X-men football

head coach- Robert Bateman High School – GO WILD.

Owner – X Fitness Inc.

Gino Arcaro is a widely published author. His website, blog, Youtube channel, and list of books are at: His books include: 4th & hell: seasons 1-5, Soul of a Lifter, SWAT Offense, SWAT Defense, X Fitness Workout System, and a 3 business book series called Soul of an Entrepreneur . He also has written 20 editions of 6 law enforcement academic textbooks. A new 8-volume interrogation book series will be released in the spring of 2014. And later this month, a new children’s book called “BE FIT – DON’T QUIT.”

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