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 Hormones, Biochemistry, Nutrition and Lifestyle Analysis Screen/Test Functional Lab Testing, Questionnaires, Food Logs

Body Fat%

Movement Quality

Calliper Testing: 3 Site, 4 Site, 7 Site, Bio-Signature Body Weight Photos 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 & SpeedStrength)

Strength-Speed Olympic Lift Variations Speed-Strength Counter Movement Jump Variations, Medicine Ball Throw Variations 4 Jump Test Depth Jump/Drop into Vertical Jump

Elastic Strength

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.

Speed & Multi-Directional Speed Elastic/Reactive Strength (Speed-Strength Explosive Strength (Strength-Speed & Spped-Strength) Maximum Strength Hypertrophy (if needed) Body Composition Work Capacity Movement Quality Nutrition, Supplementation, Lifestyle, Circadian Rhythms, Mental/Emotional/Spiritual Health

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 welldeveloped 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.

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 Timing Gates and cones Measuring Tape Record sheet Conditions that are reproducible An indoor all-weather facility would be the most ideal situation Allow each athlete 3 attempts off each foot as the push off leg Record best time(s)

Equipment Needed

Method

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 Timing Gates and cones Measuring Tape & Tape Record sheet Conditions that are reproducible An indoor all-weather facility would be the most ideal situation Allow each athlete 3 attempts off each side Record best time(s)

Equipment Needed

Method

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 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

Method

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 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

Method

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

Method

Jump Mat Males 18-20 Box Females 12-16 Box Tape & Chalk Record Sheet 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) Barbell, plates, & chalk Spotters and safety rack for squats Record Sheet

Equipment Needed

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

Method

Yo-Yo Intermittent Recovery Test Level 2 app (Bitworks) Stero, speakers Cones Record Sheet Heart Rate Monitors 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: 1). Tricep 2). Subscap 3). Pec 4). Mid-axillary 5). Suprailiac 6). Abs 7). Thigh

Attempt 1

Attempt 2

Average Score

Linear Speed & Multi-Directional Speed Tests: Test Attempt 1 0-10m Section 10-20m Section 20-30m Section 30-40m Section 40m Total 5-10-5

Attempt 3

Attempt 3

Score

Power Tests: Starting Strength, Explosive-Strength & Elastic-Strength (Speed-Strength) Test Attempt 1 Attempt 3 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:

Attempt 3

Score

Testing Norms Males (GAA)

Test Body Fat% Target Scores Poor: 15% < Fair 13-15% Average: 10-13% Elite: 10% >

10m

80kg >: Poor: 1.8 </ Average: 1.7 / Good: 1.6/ Very Good: 1.5/ Elite: 1.4> 80-90kg: Poor: 1.9 </ Average: 1.8 / Good: 1.7/ Very Good: 1.6/ Elite: 1.5> 90-100kg: Poor: 2.0 </ Average: 1.9/ Good: 1.8/ Very Good: 1.7/ Elite 1.6> 80kg >: Poor: 2.8 </ Average: 2.7 / Good: 2.6/ Very Good: 2.5/ Elite: 2.4> 80-90kg: Poor: 2.9 </ Average: 2.8 / Good: 2.7/ Very Good: 2.6/ Elite: 2.5> 90-100kg: Poor: 3.0 </ Average: 2.9/ Good: 2.8/ Very Good: 2.7/ Elite 2.6> N/A

20m

5-10-5

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 Back Squat 1RM Front Squat 1RM

0.80-BW 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 Body Fat% Target Scores Poor: 25% < Fair 21-24% Average: 17-21% Lean: 12-16% Be Careful: 12% > 60kg>: Poor: 1.9 </ Average: 1.8 / Good: 1.7/ Very Good: 1.6/ Elite: 1.5> 60-80kg: Poor: 2.0 </ Average: 1.9/ Good: 1.8/ Very Good: 1.7/ Elite 1.6> 60kg.: Poor: 2.9 </ Average: 2.8 / Good: 2.7/ Very Good: 2.6/ Elite: 2.5> 60-80kg: Poor: 3.0 </ Average: 2.9/ Good: 2.8/ Very Good: 2.7/ Elite 2.6> N/A

10m

20m

5-10-5

Counter Movement Jump

Poor: 16> Average: 16-20 Good/Very Good: 20-24 Elite: 25< Good: 18-20% > of Counter Vertical Jump Poor:20% < of Counter Vertical Jump

Non Counter Movement 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+