Testing Procedures:
Assessing Athlete Strength Levels & Performance
Before each training cycle begins, the
athlete should be tested to assess their one rep maximum in each of the primary
exercises. They can also be tested in
any performance area such as agility, speed, and endurance.
The 1RM for primary exercises is
identified by having the athlete perform the exercise at a weight that they can
only perform approximately 3 to 5 repetitions.
With the weight and the number of reps, the actual 1RM can be found
using the 1RM chart enclosed. Find the
weight used in the far left column, and go across to the number of reps
performed. The number shown is the
athlete’s approximate 1RM for that exercise.
Ideally, when performing the exercise, the athlete should use a weight
that they cannot lift for more than 5 reps.
As the number of reps that are performed increases, the actual 1RM
becomes less accurate when using the 1RM chart.
The lower the number of reps performed, the more accurate the 1RM on the
chart.
The coach should closely monitor the
athletes during the testing period. The
coach should also require the athletes to use proper form on all
exercises. If the athlete does not
perform an exercise properly, that rep should not count. For example, if the athlete does not go down
far enough on parallel squats, then those reps are disqualified. The coach should also monitor for incomplete
reps; reps not fully completed do not count toward the 1RM score. Finally, the coach should make sure that the
athletes are performing the exercises with a weight that they can lift for 3-5
reps. If the athlete exceeds 5 reps,
then they should be encouraged to add more weight and attempt the exercise
again after a brief rest period.
1RM’s for each primary exercise should be
recorded so that the athlete can easily access this information. This information is then used to determine
the volume of weight performed each week.
To determine the volume, the athlete will use the enclosed intensity
percentage chart. To use this chart, the
athlete locates their 1RM along the left column. They then go across to find the intensity
percentage for that particular day. For
example, an athlete with a 200-pound 1RM bench press is to lift at an 88%
intensity level during week #7. By using
the intensity percentage chart, the athlete finds that their three sets in
bench press should average 175 pounds that day.
Testing Protocol
Click on the following links
to find the following testing protocol forms:
Used
to record 1RM results and any other data for all players.
Used to help
athletes progress and reach their potential throughout the year.
Uses
data from athlete’s max out session to determine the 1RM.
Uses
the athlete’s 1RM to determine the weight to be lifted for a particular workout
based upon the intensity percentage for that week.
Areas of
Athlete Assessment
In addition to testing the
athletes on the primary lifting exercises, the coach may also want to assess an
athlete’s level of ability in other areas of performance. Almost any performance-based exercise or
drill can be used as an assessment tool.
Keep in mind that the main objective of the assessment is to measure the
progress of the athlete and the effectiveness of the training program. These are ideas for tests that you can use to
asses an athlete’s level of ability:
Strength/Power
3-5 rep max
Bench Press
Squat
Power Clean
Deadlift
Maximal effort
Dips
Pull-ups/Chin-ups
Vertical jump
Endurance
1 or 2 mile run
12 minute run
Speed
20 yard dash
40 yard dash
60 yard dash
Agility
Pro agility drill
L Drill
Cone slalom