ArchiveJanuary 2019

What Does Your Annual Training Plan Look Like? – Part 3 – Case Study 1

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In the previous post we looked at how an athlete might set up the first few training cycles of the year (). This post will look at the reassessment following competition. Competition day (Apr 28) This first competition for the season would be a test of the current training protocol. Improvements on performance in key assessments (push up test, maximal aerobic test) would be compared to...

What Does Your Annual Training Plan Look Like? – Part 2 – Case Study 1

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In the previous post we discussed the importance of having a training plan (), and basing this plan around 1) your goals for the year, 2) your current performance level based on anaylsis of the previous year’s competitions, and 3) your competition calendar for the year. In this post we will take look at the first of 2 case studies. As alluded to in the previous post, some athletes (usually those...

What Does Your Annual Training Plan Look Like? – Part 1

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So January has come and past, and hopefully we have gotten into the habit of writing the date with 2019 at the end! All athletes and fitness enthusiasts should be back into the full swing of their training regime, working towards their goals for the new year. But what does your training plan look like for the rest of the year? In the last blog series, we discussed the importance of goal setting...

What does your testing battery look like? Part 7 – Energy Systems Assessments

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In the previous few posts we have discussed the importance of performing testing for power and strength . In this last post of the series we discuss aerobic testing. Maximal Aerobic Speed There are numerous ways in which we can test for energy systems capacity, some of which require more resources (VO2 max, lactate testing etc). One simple test that can provide a useful base for energy systems...

What does your testing battery look like? Part 6 – Strength Assessments

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Moving on from the previous post on power assessment (), this post will discuss assessments of strength. Strength is the most important quality in most athletic pursuits, as it underpins the foundation upon which other qualities such as power and endurance are built upon. Strength assessments play a pivotal role in the programming progress in terms of identifying potential imbalances, tracking...

What does your testing battery look like? Part 5 – Power Assessments (Part 3)

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In the previous post we provided some examples of lower body power tests. In this final post on power assessments we provide 2 examples of upper body power tests. Upper Body Power Assessments As much of the power development in common sports is focused on the lower body (due to the importance of running speed, change of direction ability and jumping height in many court and field sports), there...

What does your testing battery look like? Part 4 – Power Assessments (Part 2)

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Part 4 – Power Assessments (Part 2) In the previous post we discussed tools that can be used to directly assess striking power. Most of us will not have access to these tools, and even when we do, we should always combine these direct assessments with traditional physiological power assessments in order to work out how the athlete is producing the power. This post will provide some examples of...

What does your testing battery look like? Part 3 – Power Assessments (Part 1)

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In the previous two posts we discussed assessments for range of movement and body composition. We will now discuss some basic assessments of muscular power. Obviously in all combat sports there needs to be an element of power development, either to deliver strikes with adequate speed/impact to achieve the desired goal of either breaking the opponent’s defence or causing necessary impact, or, and...

What does your testing battery look like? Part 2 – Range of Movement Assessments

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We can use basic tests to assess the range of movement at every joint in the body. However this is often time-consuming and unnecessary. During our needs analysis we can ascertain, by an assessment of the movement patterns prominent in the sport, what movements are required at each joint. For striking athletes, rotational ability at the hips and upper back are of prime importance, as they...

What does your testing battery look like? Part 1

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Training with a Purpose For many of us, both athletes and general fitness enthusiasts, the new year brings a new wind of enthusiasm and motivation. In the last several posts we covered the goal setting process (read here if you missed them:), and the importance of this. After goals have been set, we need to figure out where we are and where we need to be. For some athletes, their competition...

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