Show Notes for Episode 51 on Performance Testing - All Things Strength and Wellness Podcast...
Episode 51 – Show Notes
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Speed & Multi-Directional Speed Elastic/Reactive Strength (Speed-Strength Explosive Strength (Strength-Speed & Speed-Strength) Maximum Strength
Hypertrophy (if needed) Body Composition (if needed) Work Capacity Movement Quality Nutrition, Supplementation, Lifestyle, Circadian Rhythms, Mental/Emotional/Spiritual Health
Body Fat% Testing
Linear Speed (Acceleration & Absolute Speed)
Multi-Direction Speed (Agility/ COD)
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Power: Starting Strength (Speed-Strength indictor) Explosive Strength (Strength-Speed & Speed Strength indictors) Elastic Strength (Speed-Strength indictor)
Maximum Strength
Strength Endurance (Optional)
Energy System – Aerobic Capacity
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Test
Norms for Males and Females
Body Fat% 7 Site Calliper Test
Both
Linear Speed 10m & 20m
Both
Multi-Directional Speed 5-10-5
Neither
Starting Strength (Speed-Strength) Non-Counter Movement Vertical Jumps
Both
Starting Strength (Speed-Strength) Non-Counter Movement Standing Long Jump
Neither
Explosive Strength (Speed-Strength) Counter Movement Vertical Jumps
Both
Explosive Strength (Speed-Strength) Counter Movement Standing Long Jump
Male Only
Explosive Strength (Strength-Speed) Olympic Lift 1RM Test Variations
Both
Elastic-Reactive Strength (Speed-Strength) Reactive Strength Index and/or 4 Jump Test
Both
Maximum Strength 1RM
Both
Strength Endurance
Males Only
Aerobic Capacity
Both
Bio-Motor Qualities and Other Qualities Biochemistry, Hormones, Nutrition and Lifestyle Analysis
Body Composition
Screen/Test/Assessment/ Monitoring Objective: Functional Lab Testing/ HRV/ Health Records Subjective: Questionnaires/ Food Logs/ Health Records Calliper Testing: 3, 4, 7 Site/ Bio-signature Weight
Movement Quality
Height Functional Movement Screen
Work Capacity
Rest Heart Rate (RHR) – 60bpm > Yo-Yo Intermittent Recovery Test Level 1 or 2 1 Minute Heart Rate Recovery
Hypertrophy
Calliper Testing: 3, 4, 7 Site/ Bio-signature Weight Height Circumference Measurements
Bio-Motor Qualities and Other Qualities
Screen/Test/Assessment/ Monitoring
Maximum Strength
1 RM Testing
Starting Strength
Non Counter Movement Jumps
Explosive Strength
Strength-Speed - Olympic Lift Variations Speed-Strength - Counter Movement Jumps & Throws
Elastic-Reactive Strength
Reactive Strength Index 4 Jump Test (i.e. Just Jump)
Linear Speed
40m Speed Test - 10m Sections
Multi-Directional Speed
5-10-5 Planned vs Reactive?
1. Body Fat %
2. Linear Speed: - 40m Linear Speed Test – 10m sections 3. Multi-Directional-Speed - 5-10-5 Test 4. Starting Strength (Speed-Strength): - Non-Counter Movement Vertical Jump 5. Explosive Strength (Speed-Strength): - Counter Movement Vertical Jump 6. Elastic-Reactive Strength (Speed-Strength) - Reactive Strength Index/ 4 Jump Test
7. Explosive Strength (Strength-Speed): - Olympic Lift Variation (1RM) 8. Maximum Strength: - Trap Bar Deadlift/ Squat Variation (1RM) - Bench Press (1RM) - Weighted Chin Up (2RM) 9. Strength Endurance (Optional): - Chip Up x AMRAP - Push Up x AMRAP - Inverted Row x AMRAP 9-10. Work Capacity: - Yo-Yo Intermittent Recovery Test Level 2
Nutrition and Lifestyle analysis, and Movement Quality (FMS) should be done first and before any Performance Testing
If athlete has pain or a dysfunctional movement this may contraindicate some or maybe all performance testing
Many different variations – 3,4,7 point
I use 7 site
Poliquin’s – Bio-Sig – Hormone co-relations?
Use one that you feel be the most reliable and valid time after time
Use the same side of the body
Record, weight and height also
Use same time of day – morning is best
Category Poor
Males 15%<
Females 25%<
Average/ Fair
13-15%
21-24%
Good
10-12%
17-20%
Very Good
8-10%
12-16%
Elite
8%>
12%> (Be Careful with Menstruation)
Have a standardized warm up that can be used every time for testing and re-testing Basic dynamic mobility, and/or linear/ multidirectional warm up
40m sprint – 10m sections:
Distance on Speed Continuum
Phase on Speed Continuum
Main Contributing Bio-Motor Qualities
0-10m
Acceleration
Maximum/Relative Strength
10-30m
Transition
Starting Strength Explosive Strength
30m+
Absolute Speed
Elastic-Reactive Strength
Equipment – Timing Gates, cones, record sheets, reliable venue
All Weather indoor facility is ideal
3-6 efforts
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Rest 4-5mins – 40m
Best time record
40m Linear Test Start
0-10m Section
Test - 40m Linear Speed Test 0-10m
Males 80-90kg
Females 60kg >
Average 1.9 Fast 1.8 Very Fast 1.7 Elite 1.6<
Average 1.9 Fast 1.8 Very Fast 1.7 Elite 1.6<
90-100kg Average 2.0 Fast 1.9 Very Fast 1.8 Elite 1.7< 80-90kg
60-80kg Average 2.0 Fast 1.9 Very Fast 1.8 Elite 1.7< 60kg >
Average 2.9 Fast 2.8 Very Fast 2.7 Elite 2.6<
Average 2.9 Fast 2.8 Very Fast 2.7 Elite 2.6<
0-30m
90-100kg Average 3.0 Fast 2.9 Very Fast 2.8 Elite 2.7< N/A
60-80kg Average 3.0 Fast 2.9 Very Fast 2.8 Elite 2.7< N/A
0-40m
N/A
N/A
0-20m
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5-10-5: Starting Strength/Explosive Strength/Elastic Strength/ Eccentric Strength qualities
Equipment – Timing Gates, cones, record sheets, reliable venue
All Weather indoor facility is ideal
Both ways 3efforts Best time record
Rest – 3mins
Good 10 & 20m, but poor 5-10-5 – Look elastic/eccentric strength qualities
Poor 10 & 20m, and 5-10-5 – Look max, explosive strength qualities first, and then elastic and eccentric strength qualities after
Start
1st Cut
2nd Cut
Finish
No great normative data on 5-10-5 as of yet
Test 5-10-5 Test
Males N/A
Females N/A
Speed-Strength Indictors
-
Speed-Strength:
Vertical: Counter Vertical Movement Jump – Explosive Strength Non-Counter Movement Vertical Jump – Starting Strength
-
Horizontal: Non Counter Movement Standing Long Jump (SLJ) – Starting Strength Counter Movement Standing Long Jump (SLJ) – Explosive Strength
Equipment needed – Jump Mat, Chalk, Measuring Tape, record sheet
3 efforts
Rest – 1 minute between Jumps
Best score recorded
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Speed-Strength Indictors Vertical
Start
Jump
Start
Mid-Point (Dip)
Speed-Strength Markers
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Counter Movement Vertical Jump (Explosive-Strength Indictor):
Category Poor
Males – inches and cm 20’> (50.8cm>)
Females – inches and cm 16’> (40.64cm>)
Average/ Fair
20-25’ (50.8-63.5cm)
16-20’ (40.64-50.8cm)
Good
25-30’ (63.5-76.2cm)
20-22.5’ (50.8-31.75cm)
Very Good
30-35’ (76.2-88.9cm)
22.5-25’ (31.75-63.5cm)
Elite
35’< (88.9cm
Bodyweight?
Bodyweight?
Score/ Marker: 90% of Best Counter Movement Vertical Jump (CMVJ)
Score/ Marker: 90% of Best Counter Movement Vertical Jump (CMVJ)
Contact Time : 0.25secs >
Contact Time : 0.25secs >
4 Jump Test (i.e. Just Jump) Looks at: - Flight Time - Contact Time - Height Jumped -
Also can compare NCMVJ – Starting Strength CMVJ – Explosive Strength 4 Jump Test – Elastic-Reactive Strength
Trap Bar Deadlift 1RM
Bench Press 1RM
Chin Up 2RM
TBDL 1RM, Bench 1RM, and Chin 2RM (if used), are NOT TO BE USED WITH BEGINNERS
Use Warm Ups on 1RM/2RM testing
Rest – Complete Rest allowed – 3-5mins+
Start Position (Side View)
Finish Position (Side View)
Start & Finish
Mid-Point
Start & Finish
Mid-Point
Start & Finish
Mid-Point
Area
Test
Male
Female
Lower Body Strength
Back Squat 1RM
1.5-2/ BW
1.25-1.5/BW
Lower/Total Body Strength
Trap Bar Deadlift 1RM
2-2.5/BW
1.5-2/BW
Upper Body Push
Bench Press 1RM
1-1.5/BW
0.80-BW
Upper Body Pull
Chin Up 2RM
BW + 30-40%
N/A
Optional
-
-
Repetition Testing: Chin Up – AMRAP Push Ups AMRAP Inverted Row AMRAP
Start & Finish
Mid-Point
Start & Finish
Mid-Point
Start & Finish
Mid-Point
Category
Chin Up – Supinated Grip
Push Up (Real Push Ups)
Inverted Row
Poor
5-8>
20-30>
N/A
Average
8-12
30-40
At Least 1/3 Push Up Volume
Good
12-15
40-45
At Least 1/3 Push Up Volume
Very Good
15-20
45-50
At Least 1/3 Push Up Volume
Excellent
20<
50<
At Least 1/3 Push Up Volume
Really all testing is testing the energy systems of the body
Alactic-Aerobic Sports: - Yo-Yo intermittent recovery test level 1 or 2, Beep Test -
-
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Equipment needed – Yo-Yo CD/ App (iTunes), speakers, cones, record sheets Other Important Markers: Rest Heart Rate – 60bpm< for 5-7 mornings in a row
1minute Heart Rate Recovery (HRR) after a Maximal Effort – Anything over 40-50bpm drop with 1 minute is very good
Other Tests:
Alactic Capacity Test – Phosphate Decrement Test
-
Equipment needed – cones, record sheets, training gates
-
Indoor, all weather venue ideally
A far second choice – 150m shuttle run test - still gives you an indication of aerobic system
-
Equipment needed – cones, record sheets, stopwatch
-
1min HR recovery after test completion
Look at RHR for 5-7 mornings in a row, or test on HRV unit
Above 60 – poor cardiac development – Cardiac Output work needed, central issue
Any work performed at 120-140/150bpm
Under 60, but poor score on Yo-Yo/Beep – peripheral issue
Adaptations with the muscle cell – Type 1 hypertrophy, oxidative capacity of Type 2a, Mitochondrial functioning, and capillary density Testing of the ANS, with HRV unit
Yo-Yo IRT Level 2:
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Protocol: 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
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Record total distance
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Record Resting Heart 1 minute post test
Start
Mid-Point
Category
Males
Females
Poor
720m>
720m>
Average/ Fair
720-1000m
720-1000m
Good
1000-1200m
1000-1200m
Very Good
1200-1500m
1200-1500m
Excellent
1500m<
1500m<
Protocol:
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Set up 6 cones 5m apart
-
The Athlete is require to sprint out to the each cone and return to the start cone after each shuttle run
-
Example: Run to the first cone and return to the start Run to the second cone and return to the start Run to the Third cone and return to the start Etc
-
The athlete(s) are to complete as many shuttle runs as possible and cover as much distance as possible on the 6 cone circuit
-
This work to rest ratio is = 30secs on/30secs off x6 Rounds
-
Record total distance
-
Record Resting Heart 1 minute post test
Start
5m Cone (5-10m Total)
10m Cone (20-30m Total)
15m Cone (45-60m Total)
20m Cone (80-100m Total)
25m Cone (125-150m Total)
Category
Males
Females
Poor
700m>
700m>
Average/ Fair
700-725m
700-725m
Good
725-750m
725-750m
Very Good
750-775m
750-775m
Excellent
775m<
775m<
1. Body Fat % 2. Linear Speed: 40m Speed Test 3. Multi-Directional-Speed 5-10-5 Test 4. Starting Strength (Speed-Strength): Non-Counter Movement Vertical Non-Counter Movement Standing Long Jump 5. Explosive Strength (Speed-Strength): Counter Movement Vertical Jump Counter Movement Standing Long Jump 6. Elastic Strength (Speed-Strength) 4 Jump Test 7. Strength Endurance: Chin Ups x ARMAP Push ups x AMRAP Inverted rows x AMRAP 8. Aerobic Capacity Yo-Yo Intermittent Recovery Level 1 or 2
1. Body Fat % 2. Linear Speed: 40m Speed Test 3. Multi-Directional-Speed 5-10-5 Test 4. Starting Strength (Speed-Strength): Non-Counter Movement Vertical Jump 5. Explosive Strength (Speed-Strength): Counter Movement Vertical Jump 6. Elastic Strength (Speed-Strength): Reactive Strength Index 4 Jump Test 7. Explosive Strength (Strength-Speed): Olympic Lift Variations (1 RM) 8. Maximum Strength (1RM) Trap Bar Deadlift (1RM) Bench Press (1RM) Chin Up (2RM) 9. Aerobic Capacity Yo-Yo Intermittent Recovery Level 1 or 2
Test/ Screen Body Composition
Movement Quality
Target Scores Poor – 15%< Average 13-15% Good 10-12% Very Good 8-10% Elite 8%> Functional Movement Screen: Pain Free 14/21 Symmetrical 2’s
Linear Speed Test :
80-90kg: Poor - 1.9 of Best Counter Movement Vertical Jump
Test/ Screen 4 Jump Test (Just Jump)
Target Scores Ground Contact: Good: 0.25secs> (Fast SCC) Poor: 0.25secs< (Slow SCC) Height Jumped: Good: 90%< of Best Counter Movement Vertical Jump Poor: 90%> of Best Counter Movement Vertical Jump
Power Clean 1RM
1-1.5/BW
Hang Power Clean 1RM
1-1.25/BW
Power Snatch 1RM
0.80-1/BW
Hang Power Snatch 1RM Back Squat 1RM
0.70-.90/BW 1.5-2/BW
Trap Bar Deadlift 1RM
2-2.5/BW
Test/ Screen
Target Scores
Bench Press 1RM
1-1.5/BW
Chin Up – Supinated Grip 2RM
BW + 30-40%/BW
Chin Up – Supinated Grip xAMRAP
Poor – 5-8> Average 8-12 Good12-15 Very Good 15-20 Excellent 20<
Push Up x AMRAP (Real Push Ups!)
Poor 20-30> Average 30-40 Good 40-45 Very Good 45-50 Excellent 50<
Inverted Row x AMRAP
At Least 1/3 the volume of the Push Up Total Example:
45 Push Ups: 15 Inverted Rows
Test/ Screen
Target Scores
Yo-Yo Intermittent Recovery Test Level 2
Poor – 720m< Fair – 720-1000m Good -1000-1200m Very Good 1200-1500m Excellent 1500m<
150m Shuttle
Poor – 700m> Fair – 700-725m Good – 725-750m Very Good 750-775m Excellent 775m<
Test/ Screens Body Composition
Movement Quality
Target Scores Poor – 25%< Average 21-25% Good 17-21% Very Good 12-16% Elite 12%> Functional Movement Screen: Pain Free 14/21 Symmetrical 2’s
Linear Speed Test :
60kg>: Poor – 1.9 (Fast SCC)
30cm – in most Research Poor: 0.25secs< (Slow SCC) Height Jumped: Good: 90%< of Best Counter Movement Vertical Jump Poor: 90%> of Best Counter Movement Vertical Jump
Test/ Screens 4 Jump Test (Just Jump)
Target Scores Ground Contact: Good: 0.25secs> (Fast SCC) Poor: 0.25secs< (Slow SCC) Height Jumped: Good: 90%< of Best Counter Movement Vertical Jump Poor: 90%> of Best Counter Movement Vertical Jump
Power Clean 1RM
1-1.25/BW
Hang Power Clean 1RM
0.80-1/BW
Power Snatch 1RM
0.70-.90/BW
Hang Power Snatch 1RM Back Squat 1RM
0.60-.80/BW 1.25-1.75/BW
Test/ Screens
Target Scores
Trap Bar Deadlift 1RM
1.5-2/BW
Bench Press
0.80-1/BW
Yo-Yo Intermittent Recovery Test Level 2
Poor – 720m< Fair – 720-1000m Good -1000-1200m Very Good 1200-1500m Excellent 1500m<
