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 Analysis

Functional 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 Strength

10-20m Starting & Explosive Strength

20-30m Explosive & Elastic-Reactive Strength

30m+ - 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 Variations

Speed-Strength Indictors Counter Movement Jump Variations (Vertical/Horizontal)

6). Elastic Strength:

4 Jump Test

Or

Depth Jump/Drop into Vertical Jump

7). Max Strength

Lower Body Squat Variations

Lower/Total Body Deadlift Variations

Upper Body Push Bench and Military Press

Upper 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 Strength

10-20m Starting & Explosive Strength

20-30m Explosive & Elastic-Reactive Strength

30m+ - 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 Test

Depth Jump/Drop into Vertical Jump

7). Repetition Strength/Strength Endurance Tests

Upper Body Push Push Up x AMRAP If Trunk Stability Push Up is a 2

Upper 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 Variations

Max Strength Efforts

And replace these with:

Olympic Lift Variations just use vertical jump variations as explosive strength indicators

Max 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/Test

Hormones, Biochemistry, Nutrition and Lifestyle Analysis

Functional Lab Testing, Questionnaires, Food Logs

Body Fat% Calliper Testing: 3 Site, 4 Site, 7 Site, Bio-Signature Body Weight Photos

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 Poliquins 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:

Triceps

Sub-scapula

Mid-auxiliary

Pec Major

Abs

Iliac Crest

Quads

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 cones Measuring Tape Record sheet Conditions that are reproducible An 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 cones Measuring Tape & Tape Record sheet Conditions that are reproducible An 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 Mat Tape & Chalk Record 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 Mat Tape & Chalk Record 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, & chalk Record 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 Mat Record 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 Mat Males 18-20 Box Females 12-16 Box Tape & Chalk Record 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, & chalk

Spotters and safety rack for squats

Record 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, & chalk

Spotters

Record 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, & chalk

Record 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 AMRAP

Reason To test Athletes Maximum upper body vertical pulling strength endurance

Equipment Needed Chin Up Bar, & Chalk

Record 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 sternum

Record 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 & Chalk

Record 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 Test

Yo-Yo Intermittent Recovery Test Level 2 w/ 1min HR recovery taken

Reason To test Athletes Aerobic Endurance

Equipment Needed Yo-Yo Intermittent Recovery Test Level 2 app (Bitworks)

Stero, speakers

Cones

Record Sheet

Heart 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 Score

1). Tricep

2). Subscap

3). Pec

4). Mid-axillary

5). Suprailiac

6). Abs

7). 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/ or

DJ/ 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 Scores

Body Fat%

Poor: 15% < Fair 13-15% Average: 10-13% Elite: 10% >

10m

80kg >: Poor: 1.8 80-90kg: Poor: 1.9 90-100kg: Poor: 2.0

20m

80kg >: Poor: 2.8 80-90kg: Poor: 2.9 90-100kg: Poor: 3.0

5-10-5

N/A

Counter Movement Vertical Jump

Poor: 20> Average: 20-25 Good: 25-30 Very Good: 30-35 Elite: 35<

Non Counter Movement Vertical Jump

Good: 18-20% > of Counter Vertical Jump Poor: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-BW

Back 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: 8-12 Good: 12-15 Very Good: 16-20 Excellent: 20<

Push Ups x ARAMP (Real Push Ups) Poor: 20> Average: 20-30 Good: 30-40 Very Good: 40-50 Excellent: 50<

Inverted Row x AMRAP At least 1/3 the volume of Push Up Total Example: 40 Push Ups 15 Inverted Rows

Aerobic Capacity Yo-Yo Intermittent Recovery Test Level 2

Fair: 720-1000m Good: 1000-1200m Very Good: 1200-1500m Excellent: 1500m+

Testing Norms Females (GAA) Test Target Scores

Body Fat%

Poor: 25% < Fair 21-24% Average: 17-21% Lean: 12-16% Be Careful: 12% >

10m

60kg>: Poor: 1.9 60-80kg: Poor: 2.0

20m

60kg.: Poor: 2.9 60-80kg: Poor: 3.0

5-10-5

N/A

Counter Movement Jump

Poor: 16> Average: 16-20 Good/Very Good: 20-24 Elite: 25<

Non Counter Movement Jump

Good: 18-20% > of Counter Vertical Jump Poor: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: 720-1000m Good: 1000-1200m Very Good: 1200-1500m Excellent: 1500m+