Oct 25 / John Hardy MSc

Personal Training Imposter Syndrome - Testing

If you were to believe some courses, a lack of testing will cost you results, and in some more extreme courses, you will be told that it will cause injuries to your clients. I can only assume that in those “biomechanical” and “movement screening” courses, that they teach you to predict the future.

For me testing is something driven by requirement (from my research, or the other expert that referred you), or the client wants to be tested, or (can I say or more times?), it is something you want in the background to track your programme.  Often I do not test at all.

I use Testing for clients who want to know where they are starting and how long it will take to achieve their goal. Testing is split into three categories that can overlap. These are academic testing (taken from research papers), correlation testing (taken from sports and studies of averages in sports), and individually built assessments.

 

Test Name

Description

What It Measures

How the Trainer Might Use It

VO2 Max Test

Measures maximal oxygen uptake through a graded exercise protocol.

Cardiovascular endurance

To design an endurance training programme and track progress.

1RM (One-Rep Max)

Maximum weight a client can lift for one repetition.

Muscular strength

To determine strength levels and adjust resistance training.

Functional Movement Screen (FMS)

A series of movement patterns assessing mobility and stability.

Movement quality, imbalances

To identify movement limitations and prevent injury.

Wingate Test

A 30-second cycling sprint test measuring anaerobic power.

Anaerobic power and fatigue rate

To determine the need for high-intensity anaerobic training.

Beep Test (Yo-Yo Test)

Incremental shuttle runs until exhaustion.

Cardiovascular fitness, aerobic capacity

To assess stamina and adjust interval training accordingly.

Skinfold Measurements

Use of callipers to measure body fat percentage at various sites.

Body composition

To track changes in body fat over time.

Vertical Jump Test

Measures the height a client can jump.

Explosive lower body power

To evaluate and improve plyometric training effectiveness.

Sit-and-Reach Test

Measures flexibility in the hamstrings and lower back.

Flexibility

To create flexibility programmes to prevent injury.

Lactate Threshold Test

Measures lactate build-up during incremental exercise.

Aerobic and anaerobic threshold

To set appropriate training intensity zones.

Hand Grip Dynamometry

Measures grip strength using a hand-held dynamometer.

Muscular strength of the forearm and hand

To gauge general strength levels and adjust training focus.

 

Some of the tests mentioned above would not be used by Faster trainers because the science behind them is sketchy (FMS for example). 

Tests can be used to motivate when the tests are used as comparisons, or when they mimic famous fitness tests. Some companies have built just testing as their reason to programme and then compete. See CrossFit and Hyrox.

CrossFit is a high-intensity fitness programme that combines elements of Olympic weightlifting, gymnastics, and cardiovascular training. It was founded in 2000 by Greg Glassman in California, USA. CrossFit focuses on varied functional movements performed at high intensity to improve overall fitness. The concept gained popularity through its emphasis on community-driven workouts, with participants often competing in daily 'Workouts of the Day' (WODs). The competitive nature of CrossFit, along with events like the CrossFit Games, has made it a global phenomenon.

 

Hyrox is a relatively new fitness competition that combines functional strength exercises with endurance elements. It was founded in Germany in 2017 by Christian Toetzke and Moritz Fürste. Hyrox events involve a set sequence of eight functional exercises, such as sled pushes, wall balls, and rowing, interspersed with one-kilometre runs. Unlike CrossFit, which focuses on varied daily workouts, Hyrox provides a consistent format that allows participants to benchmark their progress over time. It is designed to be accessible for all fitness levels, with a focus on building both strength and endurance. 

A fun way of testing my US clients was to use the physical components of the combine, which is the testing that American Footballers go through.

The NFL Combine is a crucial step in the journey of a college football player hoping to make it to the professional level. It's essentially a week-long job interview held every February at Lucas Oil Stadium in Indianapolis. Think of it as a football Olympics where players showcase their athleticism, strength, speed, and mental acuity. The data collected at the Combine helps NFL teams evaluate potential draft picks and make informed decisions about which players to select.  It's a high-pressure environment where players can solidify their draft stock or see it plummet based on their performance.

Physical Tests at the NFL Combine:

·      40-Yard Dash: A sprint that measures speed and acceleration.

·      Bench Press: Tests upper body strength and endurance.

·      Vertical Jump: Measures lower body explosiveness and power.

·      Broad Jump: Assesses lower body power and explosiveness in a horizontal direction.

·      20-Yard Shuttle: Evaluates agility and change-of-direction skills.

·      3-Cone Drill: Measures agility, quickness, and body control

·      Position-Specific Drills: These drills vary depending on the player's position (e.g., quarterbacks throw passes, wide receivers run routes, offensive linemen perform blocking drills).

 

I would amend position specific drills to make the client specific drills / tests and then use it as a way of "testing" if that's what they wanted.