Performance Testing - Podcast Show Notes

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Episode 51 – Show Notes

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Hypertrophy (if needed)

Explosive Strength (Strength-Speed & Speed-Strength)

Maximum Strength

Body Composition (if needed) 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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

Body Fat% Testing



Linear Speed (Acceleration & Absolute Speed)



Multi-Direction Speed (Agility/ COD)



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

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Bio-Motor Qualities and Other Qualities Screen/Test/Assessment/ Monitoring

Biochemistry, Hormones, Nutrition and Lifestyle Analysis Objective:

Functional Lab Testing/ HRV/ Health Records

Subjective:

Questionnaires/ Food Logs/ Health Records Body Composition Calliper Testing:

3, 4, 7 Site/ Bio-signature Weight Height Movement Quality

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

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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?

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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)

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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:

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

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

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

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

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Males

Females

Poor

15%<

25%<

Average/ Fair

13-15%

21-24%

Good

10-12%

17-20%

Very Good

8-10%

12-16%

Elite

8%>

12%> (Be Careful with

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

Have a standardized warm up that can be

used every time for testing and re-testing



Basic dynamic mobility, and/or linear/

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

40m sprint – 10m sections:



Equipment – Timing Gates, cones, record sheets, reliable venue



All Weather indoor facility is ideal



3-6 efforts



Rest

-

4-5mins – 40m



Best time record

Distance on Speed Continuum Phase on Speed Continuum Main Contributing Bio-Motor Qualities

0-10m Acceleration Maximum/Relative Strength

Starting Strength 10-30m Transition Explosive Strength

30m+ Absolute Speed Elastic-Reactive Strength

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Test - 40m Linear Speed Test Males Females 0-10m 80-90kg 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< 60kg > Average 1.9 Fast 1.8 Very Fast 1.7 Elite 1.6< 60-80kg Average 2.0 Fast 1.9 Very Fast 1.8 Elite 1.7< 0-20m 80-90kg Average 2.9 Fast 2.8 Very Fast 2.7 Elite 2.6< 90-100kg Average 3.0 Fast 2.9 Very Fast 2.8 Elite 2.7< 60kg > Average 2.9 Fast 2.8 Very Fast 2.7 Elite 2.6< 60-80kg Average 3.0 Fast 2.9 Very Fast 2.8 Elite 2.7< 0-30m N/A N/A 0-40m N/A N/A

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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

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

No great normative data on 5-10-5 as of yet

Test Males Females

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

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

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

Speed-Strength Markers

-

Counter Movement Vertical Jump (Explosive-Strength Indictor):

-

Non-Counter Movement Vertical Jump (Starting-Strength Indictor):

-

No less then 18-20% of CMVJ

Males – inches and cm

Females – inches and cm

Poor

20’> (50.8cm>)

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)

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Speed-Strength Indictors

Horizontal

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

Counter Movement Standing Long (Explosive

Strength):

Category Males Females

Poor 6f 8’-7f (80-84’)> N/A

Average 7f 1’ – 7f 6’ (85-90’) N/A

Very Good 7f 7’ – 8f (91-96’) N/A

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

Strength-Speed:

-

Olympic Lifts variations: Hang Clean, Hang

Snatch, Power Clean, and Power Snatch



1RM tested



Use warm up sets (5,3, and 1’s to work up to

max)



Rest – Complete Rest allowed – 3-5mins+

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Strength-Speed Markers

-

Olympic Lift Variations:

Test Male Female

Power Clean 1-1.5/BW 1-1.25/BW Power Snatch 0.80-1/BW 0.70-0.90/BW

Hang Power Clean 1RM

1-1.25/BW 0.80-1/BW

Hang Power Snatch 1RM

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

Vertical:

-

Reactive Strength Index

-

4 Jump Test (i.e. Just Jump)



Horizontal:

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Test Male Females Reactive Strength Index:

- Depth Jump

- Box Height/ Contact Time - Flight Time/Contact Time

Box Height 18-20’ – Don Chu 30cm in most research

Score/ Marker:

90% of Best Counter Movement Vertical Jump (CMVJ) Contact Time : 0.25secs > Bodyweight? Box Height 12-14’ – Don Chu 30cm in Most Research Score/Marker:

90% of Best Counter Movement Vertical Jump (CMVJ)

Contact Time : 0.25secs > Bodyweight? 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

Score/ Marker:

Contact Time : 0.25secs >

Score/ Marker:

Contact Time : 0.25secs >

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

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

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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

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Repetition Testing:

-

Chin Up – AMRAP

-

Push Ups AMRAP

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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

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

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

-

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 –

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

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

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

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

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

Yo-Yo IRT Level 2:



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

-

Record total distance

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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<

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

Protocol:

-

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

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10m Cone

(20-30m Total)

15m Cone

(45-60m Total)

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20m Cone

(80-100m Total)

25m Cone

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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<

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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

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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

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Test/ Screen Target Scores

Body Composition Poor – 15%< Average 13-15% Good 10-12% Very Good 8-10% Elite 8%>

Movement Quality Functional Movement Screen: - Pain Free

- 14/21

- Symmetrical 2’s

Linear Speed Test :

0-10m (Acceleration)

80-90kg: Poor - 1.9</ Average 1.8/ Fast 1.7/ Very Fast 1.6/ Elite 1.5<

90-100kg: Poor – 2.0</ Average 1.9/ Fast 1.8/ Very Fast 1.7/ Elite 1.6<

Linear Speed Test :

0-20m (Acceleration & Transition)

80-90kg: Poor - 2.9</ Average 2.8/ Fast 2.7/ Very Fast 2.6/ Elite 2.5<

Linear Speed Test :

0-30m+ (Transition & Absolute Speed)

N/A

Multi-Directional Speed :

5-10-5

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Counter Movement Vertical Jump Poor – 20’> Average – 20-25’ Good – 25-30’ Very Good – 30-35’ Elite – 35’<

Non-Counter Movement Jump

Good:

- 18-20%> then Counter Movement Vertical Jump

Poor:

- 20%< then Counter Movement Vertical Jump

18-20’ Box – Don Chu 30cm – in most Research 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

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4 Jump Test (Just Jump) Ground Contact: Good: - 0.25secs> (Fast SCC) Poor: - 0.25secs< (Slow SCC) Height Jumped: Good:

Power Clean 1RM

Power Snatch 1RM

1-1.5/BW 1-1.25/BW 0.80-1/BW 0.70-.90/BW Back Squat 1RM 1.5-2/BW

Trap Bar Deadlift 1RM

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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

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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<

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Test/ Screens Target Scores

Body Composition Poor – 25%< Average 21-25% Good 17-21% Very Good 12-16% Elite 12%>

Movement Quality Functional Movement Screen: - Pain Free

- 14/21

- Symmetrical 2’s

Linear Speed Test :

0-10m (Acceleration)

60kg>: Poor – 1.9</ Average 1.8/ Fast 1.7/ Very Fast 1.6/ Elite 1.5<

Linear Speed Test :

0-20m (Acceleration & Transition)

60kg>: Poor – 2.9</ Average 2.8/ Fast 2.7/ Very Fast 2.6/ Elite 2.5<

Linear Speed Test :

0-30m+ (Transition & Absolute Speed)

N/A

Multi-Directional Speed :

5-10-5

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Counter Movement Vertical Jump Poor – 16’> Average – 16-20’ Good – 20-22.5’ Very Good – 22.5-25’ Elite – 25’<

Non-Counter Movement Jump

Good:

- 18-20%> then Counter Movement Vertical Jump

Poor:

- 20%< then Counter Movement Vertical Jump

14-16’ Box – Don Chu 30cm – in most Research Ground Contact: Good: - 0.25secs> (Fast SCC) Poor: - 0.25secs< (Slow SCC) Height Jumped: Good:

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4 Jump Test (Just Jump) Ground Contact: Good: - 0.25secs> (Fast SCC) Poor: - 0.25secs< (Slow SCC) Height Jumped: Good:

Power Clean 1RM

Power Snatch 1RM

1-1.25/BW 0.80-1/BW 0.70-.90/BW 0.60-.80/BW Back Squat 1RM 1.25-1.75/BW

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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<