A well rounded testing protocol?

Hanley

So I'm thinking a lot about how we test in RevFit. And the things we aren't testing very much, but should be. So I'm kinda working on a new series of all around tests, and was wondering what everyone else thought on the subject.

Y'all know I think strength is the master quality (once you can move properly).

But I'm trying to develop reliable repeatable metrics for ALL main physical capabilities;

- Power
- Strength
- Muscular Strength and Endurance
- Work Capacity (lactate)
- Work Capacity (aerobic)

How that looks in my head right now;

- vertical jump
- squat / bench / DL
- 60s push up & 60s inverted row (or pull up)
- something in the 4 minute range
- timed 5km run

I know some of them are horrific looking ,but all the energy systems are important. I'm really just thinking out loud on this one, but expect it to be a more refined process going forwards.

What do you guys think?

COH

No spider test??

Hanley

COH wrote: »

No spider test??

Big stick today is it?

Inspector Coptoor

We typically use:
Vertical jump
10m sprint time (browser speed gates)
20m sprint time
Max pull ups
3RM squat
3RM bench
3RM TBDL
150 test - 6 efforts of 30s on/30s off

There's talk of bringing in the YoYo test instead of 150s

Mellor

Hanley wrote: »

- vertical jump
- squat / bench / DL
- 60s push up & 60s inverted row (or pull up)
- something in the 4 minute range
- timed 5km run

My first thought for power was max height box jump, but vertical is better removes the skill element. I probably only jumped to box jumps as its up next for me.
How you want people to warmup normally, or vertical specific (aggressively targeting hip flexors, etc to maximise jump).

Lacate Work capacity: 1km row, or even 1km run.

The rest I like.
I'd include press in with S/B/D. Annoy people by saying its because you need a powerlifting total and a crosfit total.

Vet Thrower

An excellent test for power is to throw something overhead backwards for distance, if you have the space.

Can be a medicine ball, a kettlebell, a shot put, an empty keg, etc. For a female, something weighing about 3-5kg. For a man, something like 6-8kg.

You can also do it for height, but then you need some sort of adjustable bar.

dylbert

Tabata row is a great lactate test, though maybe not for the person performing it

Ivan.Drago

You mention that strength is the master quality as long as the individual can move properly, but you're not including flexibility as a main physical capability.

Hanley

Ivan.Drago wrote: »

You mention that strength is the master quality as long as the individual can move properly, but you're not including flexibility as a main physical capability.

What are you talking about?

All of those tests are conditional on something moving properly to perform them.

Strength is the master quality... "once you can move properly" - that's the relevant part bolded.

WHIP IT!

Always felt the 3-Cone Drill was a good gauge of speed, agility, explosiveness and power...

https://www.youtube.com/watch?v=rLtvdHEwnus

Ivan.Drago

Hanley wrote: »

What are you talking about?

All of those tests are conditional on something moving properly to perform them.

Strength is the master quality... "once you can move properly" - that's the relevant part bolded.

I can see that, however, are the main diagnostic movements you've mentioned (squat, DL and bench) going to adequately assess a broad enough range of movement quality? Ability to move the shoulder girdle or upper back mobility for example?

MD1990

- Broad Jump - surprised no one mentioned this as doing it will help your squat.
- Vertical Jump
- 40m time
- 400m time 1,500m time
- Bleep test
In regards to Squats etc I think it would be better to check in the 3-5 RM range.
- Med Ball throw

MD1990

Hanley wrote: »

What are you talking about?

All of those tests are conditional on something moving properly to perform them.

Strength is the master quality... "once you can move properly" - that's the relevant part bolded.

Do u think someone could sprint properly if they were not sprinting at all but was a very good at Squats,Deadlifts etc.?

Alf Veedersane

MD1990 wrote: »

Do u think someone could sprint properly if they were not sprinting at all but was a very good at Squats,Deadlifts etc.?

How do you mean 'sprint properly'?

In my own experience, my sprint speed during football has improved a hell of a lot despite not doing direct sprint training in quite a while...largely due to leg work in the gym.

Inspector Coptoor

Your speed could have gone up due to increased strength but your sprinting technique and efficiency could be shïtę.

(Not saying it is by the way)

Moving well in a gym setting, ie lunging, oh squatting etc is well and good, but it's a different story with field athletes who need to be able to change direction, accelerate, slow down, swerve and cut.

Most gyms and PTs don't cater to that and that's fine as that's largely not what Joe Sixpack wants or needs

Hammar

Ivan.Drago wrote: »

I can see that, however, are the main diagnostic movements you've mentioned (squat, DL and bench) going to adequately assess a broad enough range of movement quality? Ability to move the shoulder girdle or upper back mobility for example?

I'm pretty sure Hanley will have already undergone FMS with those indivduals before they would have a chance to go through these testing protocols ,with variations of the testing protocol available for those with specific problems/dysfunctional movement patterns.

Alf Veedersane

Inspector Coptoor wrote: »

Your speed could have gone up due to increases strength but your sprinting technique and efficiency could be shïtę.

(Not saying it is by the way)

Moving well in a gym setting, ie lunging, oh squatting etc is well and good, but it's a different story with field athletes who need to be able to change direction, accelerate, slow down, swerve and cut.

Most gyms and PTs don't cater to that and that's fine as that's largely now what Joe Sixpack wants or needs

Ah yeah, I agree. I prefaced it with the question to see what was meant. For a hell of a lot of movements you won't improve them without train them directly.

And how very dare you?! I'm an efficient sprinting machine.

Nervous Wreck

What the fuck is happening in this thread?

MD1990

Alf Veedersane wrote: »

How do you mean 'sprint properly'?

In my own experience, my sprint speed during football has improved a hell of a lot despite not doing direct sprint training in quite a while...largely due to leg work in the gym.

Like sprinting quite regularly & checking sprint techinque. It might have improved a bit if u were a beginner to strength training but u will stall quick if u don't practice sprinting.Its not like that if u get stronger that u will definetley get faster. There lots of others factors like doing proper sprint training with sleds,tempo runs,flying starts,improving your start & hill sprints.