performance testing
TRANSCRIPT
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Performance Testing
When working with an individual athlete or team the first step is to always screen movement
quality, and assess nutrition and lifestyle factors. After this has been completed we can then move
onto Performance Testing.
Performance testing will first of all give you an initial base line to where your athlete(s) are at with
regards to different bio-motor qualities, and energy systems. When testing beginners we are just
getting general base lines of bio-motor qualities (speed, agility, explosive strength, strength, work
capacity, etc). A lot of times sport coaches, and/or managers want to have some tangible data on all
their players so with regard to complete beginners you can do some modified testing.
Secondly when working with a well-trained individual/ or group of individuals, testing will also show
you which specific qualities are lacking in the individual(s), that maybe inhabiting attainment of
optimal performance. This is how performance testing can help us further individualize our program
design for our athletes. This is where block periodization models are superior to a concurrent
approach. Basically the performance testing will tell us what qualities (movement quality, work
capacity, BF%, max strength, explosive strength, elastic strength, speed) need to be focused on to
help the athlete attain optimal performance.
An obvious statement here but one I am just going to make anyway, is that with beginners the
testing protocols should be more general, and less complex (e.g. when completely un-trained with
regards to performance of strength and explosive types lifts, these should NOT be included in the
initial testing protocol, for the obvious reasons of risk of injury, plus it is just pure stupid). Tests of a
lesser complexity and that are more general can be used in these situations, if testing of *beginners
are desired.
With the well trained individual(s) testing can be more specific and complex. The well trained
individual(s), will have experience with the execution of the major strength and explosive lifts, and
thus these can be used within the testing protocol, as the risk of injury is very low due to the
individual(s) proficiency at executing the more complex lifts. This statement is of course presuming
that the athlete(s) is proficient at executing major strength and explosive lifts.
*Note: By beginner I do not mean a young boy/girl. I am referring to when a coach works with a
senior squad of players, which may have some young (first year on the squad) players with little to
no experience with general physical preparation/ strength & conditioning.
I do not test kids!!
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Performance Testing Format for Alactic-Aerobic Sports (GAA, soccer, rugby)
Again first things first:
Nutrition & Lifestyle Analysis
Functional Movement Screening
Then performance tests as long as the athlete is pain free!
The tests to be performed are as follows and are also listed in the order to which they should be
performed:
1). Body Fat Composition%
2). 40m Linear Speed Test:
10m - Starting Strength
10-20m Starting & Explosive Strength
20-30m Explosive & Elastic-Reactive Strength
30m+ - Elastic-Reactive Strength
3). Multi-Directional Speed (Change of directional/Agility)
5-10-5
4). Starting Strength:
Speed-Strength Indictors - Non-Counter Movement Jump Variations (Vertical/Horizontal)
5). Explosive Strength:
Strength-Speed Indictors Olympic Lift Variations
Speed-Strength Indictors Counter Movement Jump Variations (Vertical/Horizontal)
6). Elastic Strength:
4 Jump Test
Or
Depth Jump/Drop into Vertical Jump
7). Max Strength
Lower Body Squat Variations
Lower/Total Body Deadlift Variations
Upper Body Push Bench and Military Press
Upper Body Pull Weight Chin/Pull Up
8). Alactic-Aerobic Capacity - Repeated Sprint Ability
Yo-Yo Test Variations
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Testing for the Beginner:
When working with a team some managers will want data on all their players regardless of training
age with regards to general physical preparation. So with beginners you can adapt the testing as
follows
1). Body Fat Composition%
2). 40m Linear Speed Test:
10m - Starting Strength
10-20m Starting & Explosive Strength
20-30m Explosive & Elastic-Reactive Strength
30m+ - Elastic-Reactive Strength
3). Multi-Directional Speed (Change of directional/Agility):
5-10-5
4). Starting Strength:
Speed-Strength Indictors - Non-Counter Movement Jump Variations (Vertical/Horizontal)
5). Explosive Strength (Strength-Speed and Speed-Strength):
Speed-Strength Indictors Counter Movement Jump Variations (Vertical/Horizontal)
6). Elastic Strength (Speed-Strength):
4 Jump Test
Depth Jump/Drop into Vertical Jump
7). Repetition Strength/Strength Endurance Tests
Upper Body Push Push Up x AMRAP If Trunk Stability Push Up is a 2
Upper Body Pull Chin Up/Inverted Row x AMRAP If Shoulder Mobility is clear
8). Alactic-Aerobic Capacity - Repeated Sprint Ability
Yo-Yo Test Variations
So basically with the beginner we take away the following (for obvious reasons):
Olympic Lift Variations
Max Strength Efforts
And replace these with:
Olympic Lift Variations just use vertical jump variations as explosive strength indicators
Max Strength Efforts replace with bodyweight repetition efforts. Just to have some data for the
sports coach/manager if required
Note:
If an athlete has pain this may mean he or she will not be able to complete some or all testing!
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If an athlete failed a particular screen badly this may inhibit this athlete from completing a certain
test
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Why these tests?
These tests were chosen because we want to get individual data on where each bio-motor quality is.
Bio-Motor Quality/and other Qualities Screen/Test
Hormones, Biochemistry, Nutrition and Lifestyle Analysis
Functional Lab Testing, Questionnaires, Food Logs
Body Fat% Calliper Testing: 3 Site, 4 Site, 7 Site, Bio-Signature Body Weight Photos
Movement Quality
Functional Movement Screen
Work Capacity
RHR 60bpm > Yo-Yo Intermittent Recovery Test Level 2
Maximum Strength
1 RM Testing
Starting Strength Non-Counter Movement Jump Variations
Explosive Strength (Strength-Speed & Speed-Strength)
Strength-Speed Olympic Lift Variations Speed-Strength Counter Movement Jump Variations, Medicine Ball Throw Variations
Elastic Strength
4 Jump Test Depth Jump/Drop into Vertical Jump
Speed
40m Linear Speed Test (10m Section)
Multi-Directional Speed (Agility /Change of Direction)
5-10-5
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The Block Model that I use:
The why in which I use the block method is I train the athletes most lacking bio-motor quality, and
energy system that was shown up on the Performance Testing results.
There is a hierarchy in which the bio-motor qualities need to be addressed. This hierarchy is depicted
below in Table 1.
Table 1: Athletic Performance Hierarchy - Adapted From Al Vermeil
So as you can see from the above nutrition, supplementation, circadian rhythms, mental, emotional,
spiritual health, and movement quality are the foundation to support the bio-motor qualities higher
up on the hierarchy. From there we have work capacity, body composition training, hypertrophy,
maximum strength, explosive strength, elastcic/reactive strength, and speed.
To summarize the hierarchy I always say The premise of the Athletic Development Hierarchy is
that all of the preceding qualities need to be optimally developed to support the succeeding
qualities higher up on the hierarchy
Something to keep in mind here about the above diagram is that you may have athletes with well-
developed levels of qualities higher up on the hierarchy, while concurrently having less than optimal
development of qualities lower down the hierarchy that are critical to support the qualities nearer
the top.
For instance you may have athletes with well-developed levels of strength, explosive strength,
elastic strength, and/or speed, without having an optimal foundation of nutrition, movement
quality, and/or work capacity. The key point here is that without an optimal foundation of preceding
qualities on the hierarchy; 1) The risk of injury is increased, and 2) Optimal potential cannot be
realized as the supporting structures are not in place to support the entire system.
Hypertrophy (if needed)
Explosive Strength (Strength-Speed & Spped-Strength)
Maximum Strength
Body Composition
Elastic/Reactive Strength (Speed-Strength
Work Capacity
Movement Quality
Nutrition, Supplementation, Lifestyle, Circadian Rhythms, Mental/Emotional/Spiritual Health
Speed & Multi-Directional Speed
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High levels of strength, explosive strength, and/or elastic strength and speed, developed on top of
poor movement quality carries a higher risk of injury.
High levels of strength, explosive strength, and/ or elastic strength and speed, developed on top of
poor work capacity will lead to poor recover ability, and carries a higher risk of injury also.
High levels of strength, explosive strength, and/or elastic strength and speed, developed on top of
poor nutrition will lead to poor recover ability, and carries a higher risk of injury also.
High levels of elastic strength and/or speed, developed on poor strength, explosive strength, work
capacity, and/ or movement quality and nutrition.
I think you are getting the picture.
So from the results of the performances tests, each athlete is put into a program that would
enhance their most lacking quality on the hierarchy.
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Body Fat Composition:
Many systems can be used here. The key is to make sure that you use a reliable and valid system.
You can use a number of different body fat sites. You can use 3, 4, or 7 sites. You can also use
Charles Poliquins bio-signature if you prefer, which is a system that correlates certain bodyfat sites
with hormonal expressions, and uses nutritional, lifestyle and specific supplemental protocols to
minimize bodyfat in these specific areas. Personally I currently use a basic 7 site test.
The 7 sites used:
Triceps
Sub-scapula
Mid-auxiliary
Pec Major
Abs
Iliac Crest
Quads
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Speed 40m Linear Speed Test (Alactic Power Output)
Reason Hurling and Gaelic Football are predominantly alactic-aerobic sports and acceleration dominant, but top end speeds do occur within the sports. The 40m speed test is a good indicator of a players ability to overcome their own inertia, their starting and explosive strength, elastic-reactive strength, and the alactic power capabilities. The test is broken up into 10m sections so the coach can get an appreciation of the athletes ability throughout each phase of the speed continuum of the 40m Linear Speed Test
Equipment Needed Timing Gates and cones Measuring Tape Record sheet Conditions that are reproducible An indoor all-weather facility would be the most ideal situation
Method Allow each athlete 3 attempts off each foot as the push off leg Record best time(s)
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Multi-directional Speed (Agility/Change of Direction): 5-10-5 Agility Test
Reason 5-10-5 is a basic agility test that looks that a players ability to decelerate, change direction and re-accelerate. This will also give you insight into a players eccentric, isometric, and elastic strength capabilities
Equipment Needed Timing Gates and cones Measuring Tape & Tape Record sheet Conditions that are reproducible An indoor all-weather facility would be the most ideal situation
Method Allow each athlete 3 attempts off each side Record best time(s)
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Starting Strength Test (Alactic Power Output)
Speed-Strength Non-Counter Movement Vertical Jump
Reason To test Athletes Power Output in overcoming their own inertia through a pure concentric effort (starting strength), and alactic power output in a vertical vector
Equipment Needed Ideally Jump Mat Tape & Chalk Record Sheet
Method
Get athlete to complete a non- counter-movement vertical jump to the best of their ability Can perform with or without arm action Allow each athlete 3 attempts Record best Jump *Can Perform Horizontal Variations
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Explosive Strength (Strength-Speed & Speed-Strength) Tests (Alactic Power Output)
Speed-Strength Counter Movement Vertical Jump
Reason To test Athletes Power Output in overcoming their own inertia, explosive strength, and alactic power output in a vertical vector
Equipment Needed Ideally Jump Mat Tape & Chalk Record Sheet
Method
Get athlete to complete a counter-movement jump to the best of their ability Can perform with or without arm action Allow each athlete 3 attempts Record best Jump *Can Perform Horizontal Variations
Strength Speed 1RM Power Clean/Snatch, Hang Clean/Snatch
Reason To test Athletes Power Output at overcoming an external load, and Explosive Strength More on the strength-speed end on power continuum
Equipment Needed Barbell, plates, & chalk Record Sheet
Method
Work up to best effort Allow sufficient rest between efforts (4-5mins at least) *DO NOT under any circumstances get a beginner to even attempt this test
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Elastic-Reactive Strength Test(s):
Speed-Strength 4 Jump Test
Reason To test Athletes Elastic/Reactive Strength Capabilities, and alactic power output in a vertical vector
Equipment Needed Jump Mat Record Sheet
Method
Get athlete to complete 4 Jumps in a row Allow each athlete 3 attempts Record best Jump
Speed-Strength Depth Jump/Drop into Vertical Jump
Reason To test Athletes Elastic/Reactive Strength Capabilities, and alactic power output in a vertical vector
Equipment Needed Jump Mat Males 18-20 Box Females 12-16 Box Tape & Chalk Record Sheet
Method
Get athlete to perform a depth drop into a vertical jump Allow each athlete 3 attempts Record best Jump
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Maximum Strength Tests (Alactic Power output)
Lower Body 1 RM Back/Front Squat, Deadlift variations (Conventional, Sumo, Trap Bar Deadlift)
Reason To test Athletes Maximum strength of lower body
(Note: Deadlifts are really a total body test of Max Strength, and Starting
Strength)
Equipment Needed Barbell, plates, & chalk
Spotters and safety rack for squats
Record Sheet
Method
Work up to best effort
Allow sufficient rest between efforts (4-5mins at least)
*DO NOT under any circumstances get a beginner to even attempt this test
Upper Push 1 RM Bench Press
Reason To test Athletes Maximum upper body pushing strength
Equipment Needed Barbell, bench, plates, & chalk
Spotters
Record Sheet
Method
Work up to best effort
Allow sufficient rest between efforts (4-5mins at least)
*DO NOT under any circumstances get a beginner to even attempt this test
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Upper Pull 2/3RM Chin Up Test
Reason To test Athletes Maximum upper body pulling strength
Equipment Needed Chin Up Bar, Chin Up belt, plates or kettlebells, & chalk
Record Sheet
Method
Start from dead hang, chin must clear bar, and elbows must fully extend for
2nd rep
Work up to best effort
Allow sufficient rest between efforts (4-5mins at least)
*DO NOT under any circumstances get a beginner to even attempt this test
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Repetition Strength/Strength Endurance Tests (Anaerobic Power Output)
Chin Up x AMRAP
Reason To test Athletes Maximum upper body vertical pulling strength endurance
Equipment Needed Chin Up Bar, & Chalk
Record Sheet
Method
Start from dead hang, chin must clear bar, and elbows must fully extend for
all reps
Do as many technically proficient reps as possible to failure
*If inappropriate techniques happens for 2 successive reps the test is stopped
Push Up x AMRAP
Reason To test Athletes Maximum upper body pushing strength endurance
Equipment Needed Fist for contact of sternum
Record Sheet
Method
Do not allow poor technique
Do as many technically proficient reps as possible to failure
*If inappropriate techniques happens for 2 successive reps the test is
stopped
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Inverted Row x AMRAP
Reason To test Athletes Maximum upper body horizontal pulling strength endurance
Equipment Needed Bar, Box & Chalk
Record Sheet
Method
Feet up against a box so body does not slid forward during test
Start from dead hang, chest must hit the bar for reps to count
Do as many technically proficient reps as possible to failure
*If inappropriate techniques happens for 2 successive reps the test is
stopped
*Inappropriate on Repetition Tests:
Chest not hitting the bar in inverted row test. If this happens two times in a row, the test is stop
**AMRAP As Many Reps As Possible
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Aerobic Capacity Test
Yo-Yo Intermittent Recovery Test Level 2 w/ 1min HR recovery taken
Reason To test Athletes Aerobic Endurance
Equipment Needed Yo-Yo Intermittent Recovery Test Level 2 app (Bitworks)
Stero, speakers
Cones
Record Sheet
Heart Rate Monitors
Method
Set up a 25m long x 40m wide (can be wider, depending on numbers)
rectangle with 6 cones 3 parallel to one another
The distance form cone 1 to come 2 is 5m, while the distance from cone 2 to
cone 3 is 20m
Players will run out and back 20m when instructed by the recorder, and will
be given a certain amount of rest in the 5m zone
When a player misses the beep of the recorder on two consecutive attempts
he/she is finished the test
Record total distance
Record Resting Heart 1 minute post test
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Performance Testing Sheet
Date:
Name:
Age:
Weight:
Height:
BF%:
Area: Attempt 1 Attempt 2 Average Score
1). Tricep
2). Subscap
3). Pec
4). Mid-axillary
5). Suprailiac
6). Abs
7). Thigh
Linear Speed & Multi-Directional Speed Tests:
Test Attempt 1 Attempt 3 Attempt 3 Score
0-10m Section
10-20m Section
20-30m Section
30-40m Section
40m Total
5-10-5
Power Tests:
Starting Strength, Explosive-Strength & Elastic-Strength (Speed-Strength)
Test Attempt 1 Attempt 3 Attempt 3 Score
NCM Vertical Jump
CM Vertical Jump
4 Jump Test/ or
DJ/ DD into CMVJ
Explosive-Strength (Strength-Speed)
Hang Clean/Snatch 1RM:
Strength Tests:
Deadlift 1RM:
Bench 1RM:
Chin Up x ARMAP:
Aerobic Capacity:
Yo-Yo Intermittent Recovery Test Level 2:
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Testing Norms Males (GAA) Test Target Scores
Body Fat%
Poor: 15% < Fair 13-15% Average: 10-13% Elite: 10% >
10m
80kg >: Poor: 1.8 80-90kg: Poor: 1.9 90-100kg: Poor: 2.0
20m
80kg >: Poor: 2.8 80-90kg: Poor: 2.9 90-100kg: Poor: 3.0
5-10-5
N/A
Counter Movement Vertical Jump
Poor: 20> Average: 20-25 Good: 25-30 Very Good: 30-35 Elite: 35<
Non Counter Movement Vertical Jump
Good: 18-20% > of Counter Vertical Jump Poor:20% < of Counter Vertical Jump
4 Jump Test
Depends on System being used
Depth Jump into Vertical 18-20 Box
90% of Best CMVJ
Hang Clean Hang Snatch Close Grip Hang Snatch Power Clean
BW-1.25/BW 0.70-0.90/BW 0.60-80/BW 1.25-1.5/BW
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Power Snatch 0.80-BW
Back Squat 1RM Front Squat 1RM
1.5-2/BW BW-1.25
Trap Bar Deadlift 1RM
2-2.5 BW
Bench Press 1RM
BW-1.5/BW
Weight Chip Up x2RM
BW+25-40%/BW
Chin Up x ARMAP
Poor: 5-8> Average: 8-12 Good: 12-15 Very Good: 16-20 Excellent: 20<
Push Ups x ARAMP (Real Push Ups) Poor: 20> Average: 20-30 Good: 30-40 Very Good: 40-50 Excellent: 50<
Inverted Row x AMRAP At least 1/3 the volume of Push Up Total Example: 40 Push Ups 15 Inverted Rows
Aerobic Capacity Yo-Yo Intermittent Recovery Test Level 2
Fair: 720-1000m Good: 1000-1200m Very Good: 1200-1500m Excellent: 1500m+
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Testing Norms Females (GAA) Test Target Scores
Body Fat%
Poor: 25% < Fair 21-24% Average: 17-21% Lean: 12-16% Be Careful: 12% >
10m
60kg>: Poor: 1.9 60-80kg: Poor: 2.0
20m
60kg.: Poor: 2.9 60-80kg: Poor: 3.0
5-10-5
N/A
Counter Movement Jump
Poor: 16> Average: 16-20 Good/Very Good: 20-24 Elite: 25<
Non Counter Movement Jump
Good: 18-20% > of Counter Vertical Jump Poor:20% < of Counter Vertical Jump
4 Jump Test
Depends on System being used
Depth Jump into Vertical 12-16 Box 90% of Best CMVJ
Hang Clean Hang Snatch Close Grip Hang Snatch
0.80-BW 0.60-0.80/BW 0.50-70/BW
Back Squat
1.25-1.5/BW
Trap Bar Deadlift 1RM
1.5-2/BW
Bench Press 1RM
0.80-BW
Yo-Yo Intermittent Recovery Test Level 2
Fair: 720-1000m Good: 1000-1200m Very Good: 1200-1500m Excellent: 1500m+