Performance Testing
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Transcript of Performance Testing
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!!
Performance Testing Format for Alactic-Aerobic Sports (GAA, soccer, rugby)
Again first things first:
Nutrition & Lifestyle AnalysisFunctional 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 Strength10-20m – Starting & Explosive Strength20-30m – Explosive & Elastic-Reactive Strength30m+ - 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 VariationsSpeed-Strength Indictors – Counter Movement Jump Variations (Vertical/Horizontal)
6). Elastic Strength:4 Jump TestOrDepth Jump/Drop into Vertical Jump
7). Max StrengthLower Body – Squat VariationsLower/Total Body – Deadlift VariationsUpper Body Push – Bench and Military PressUpper Body Pull – Weight Chin/Pull Up
8). Alactic-Aerobic Capacity - Repeated Sprint Ability Yo-Yo Test Variations
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 Strength10-20m – Starting & Explosive Strength20-30m – Explosive & Elastic-Reactive Strength30m+ - 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 TestDepth Jump/Drop into Vertical Jump
7). Repetition Strength/Strength Endurance TestsUpper Body Push – Push Up x AMRAP – If Trunk Stability Push Up is a 2Upper 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 VariationsMax Strength Efforts
And replace these with:Olympic Lift Variations – just use vertical jump variations as explosive strength indicatorsMax 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!
If an athlete failed a particular screen badly – this may inhibit this athlete from completing a certain test
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/TestHormones, Biochemistry, Nutrition and Lifestyle Analysis
Functional Lab Testing, Questionnaires, Food Logs
Body Fat% Calliper Testing:3 Site, 4 Site, 7 Site, Bio-SignatureBody WeightPhoto’s
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
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
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.
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 Poliquin’s 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:TricepsSub-scapulaMid-auxiliaryPec MajorAbsIliac CrestQuads
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 conesMeasuring TapeRecord sheetConditions that are reproducibleAn 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)
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 conesMeasuring Tape & TapeRecord sheetConditions that are reproducibleAn indoor all-weather facility would be the most ideal situation
Method Allow each athlete 3 attempts off each side
Record best time(s)
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 MatTape & ChalkRecord 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
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 MatTape & ChalkRecord 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, & chalkRecord 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
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 MatRecord 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 MatMales 18-20’ BoxFemales 12-16’ BoxTape & ChalkRecord Sheet
Method Get athlete to perform a depth drop into a vertical jump
Allow each athlete 3 attempts
Record best Jump
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, & chalkSpotters and safety rack for squatsRecord 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, & chalkSpottersRecord 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 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, & chalkRecord 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
Repetition Strength/Strength Endurance Tests (Anaerobic Power Output)
Chin Up x AMRAPReason To test Athletes Maximum upper body vertical pulling strength endurance
Equipment Needed Chin Up Bar, & ChalkRecord 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 sternumRecord 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
Inverted Row x AMRAP
Reason To test Athletes Maximum upper body horizontal pulling strength endurance
Equipment Needed Bar, Box & ChalkRecord 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
Aerobic Capacity TestYo-Yo Intermittent Recovery Test Level 2 w/ 1min HR recovery takenReason To test Athletes Aerobic Endurance
Equipment Needed Yo-Yo Intermittent Recovery Test Level 2 app (Bitworks)Stero, speakersConesRecord SheetHeart 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
Performance Testing Sheet
Date:
Name:
Age:
Weight:
Height:
BF%: Area: Attempt 1 Attempt 2 Average Score1). Tricep2). Subscap3). Pec4). Mid-axillary5). Suprailiac6). Abs7). 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/ orDJ/ 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:
Testing Norms – Males (GAA)Test Target ScoresBody Fat% Poor: 15% <
Fair 13-15%Average: 10-13%Elite: 10% >
10m 80kg >: Poor: 1.8 </ Average: 1.7 / Good: 1.6/ Very Good: 1.5/ Elite: 1.4>
80-90kg: Poor: 1.9 </ Average: 1.8 / Good: 1.7/ Very Good: 1.6/ Elite: 1.5>
90-100kg: Poor: 2.0 </ Average: 1.9/ Good: 1.8/ Very Good: 1.7/ Elite 1.6>
20m 80kg >: Poor: 2.8 </ Average: 2.7 / Good: 2.6/ Very Good: 2.5/ Elite: 2.4>
80-90kg: Poor: 2.9 </ Average: 2.8 / Good: 2.7/ Very Good: 2.6/ Elite: 2.5>
90-100kg: Poor: 3.0 </ Average: 2.9/ Good: 2.8/ Very Good: 2.7/ Elite 2.6>
5-10-5 N/A
Counter Movement Vertical Jump Poor: 20>Average: 20-25Good: 25-30Very Good: 30-35Elite: 35<
Non Counter Movement Vertical Jump Good: 18-20% > of Counter Vertical JumpPoor: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
Power Snatch 0.80-BWBack 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: 8-12Good: 12-15Very Good: 16-20Excellent: 20<
Push Ups x ARAMP (Real Push Ups) Poor: 20>Average: 20-30Good: 30-40Very Good: 40-50Excellent: 50<
Inverted Row x AMRAP At least 1/3 the volume of Push Up Total
Example:
40 Push Ups
15 Inverted RowsAerobic CapacityYo-Yo Intermittent Recovery Test Level 2
Fair: 720-1000mGood: 1000-1200mVery Good: 1200-1500mExcellent: 1500m+
Testing Norms – Females (GAA)Test Target ScoresBody Fat% Poor: 25% <
Fair 21-24%Average: 17-21%Lean: 12-16%Be Careful: 12% >
10m 60kg>: Poor: 1.9 </ Average: 1.8 / Good: 1.7/ Very Good: 1.6/ Elite: 1.5>
60-80kg: Poor: 2.0 </ Average: 1.9/ Good: 1.8/ Very Good: 1.7/ Elite 1.6>
20m 60kg.: Poor: 2.9 </ Average: 2.8 / Good: 2.7/ Very Good: 2.6/ Elite: 2.5>
60-80kg: Poor: 3.0 </ Average: 2.9/ Good: 2.8/ Very Good: 2.7/ Elite 2.6>
5-10-5 N/A
Counter Movement Jump Poor: 16>Average: 16-20Good/Very Good: 20-24Elite: 25<
Non Counter Movement Jump Good: 18-20% > of Counter Vertical JumpPoor: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: 720-1000mGood: 1000-1200mVery Good: 1200-1500mExcellent: 1500m+