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 Functional Lab Testing, Questionnaires, Food
Analysis Logs

Body Fat% Calliper Testing:

3 Site, 4 Site, 7 Site, Bio-Signature
Body Weight
Photo’s
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-Speed – Olympic Lift Variations

Strength)
Speed-Strength – Counter Movement Jump
Variations, Medicine Ball Throw Variations
Elastic Strength Reactive Strength Index:
Calculated by Jump Height or Flight
Time/Ground Contact
Explosive Leg Power Factor (ELPF):
Calculated by the Average Flight Time of 4
Jumps/ The Average Ground Contact of Four
Jumps
Speed 40m Linear Speed Test (10m Section)

Multi-Directional Speed (Agility /Change of 5-10-5

Direction)
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 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.
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 Poliquin’s 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) (Alactic Power Output)

Reactive Strength Index

Reason To test Athletes Elastic/Reactive Strength Capabilities, and alactic power

output in a vertical vector

Equipment Needed Jump Mat

Box of varying heights (20,40,60,80,100cm)

Method Get athlete to perform a drop jump with hands on hips from a box

Reactive Strength Index:

Calculated by Jump Height or Flight Time/Ground Contact

Allow each athlete 3 attempts

Record best Jump

Speed-Strength – Explosive Leg Power Factor

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

Explosive Leg Power Factor (ELPF):

Is Calculated by the Average Flight Time of 4 Jumps/ The Average Ground
Contact of Four Jumps

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

RSI or ELPF

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 </ 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>
20m 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>
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

Reactive Strength Index Is RSI Scoring Improving?

250-200ms > Ground Contact (Bodyweight?)

Explosive Leg Power Factor Is ELPF Improving?

250-200ms> Ground Contact (Bodyweight?)

Hang Clean BW-1.25/BW

Hang Snatch 0.70-0.90/BW

Close Grip Hang Snatch 0.60-80/BW

Power Clean 1.25-1.5/BW

Power Snatch 0.80-BW
Back Squat 1RM 1.5-2/BW

Front Squat 1RM 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 Fair: 720-1000m
Yo-Yo Intermittent Recovery Test Level 2 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 </ 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>
20m 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>
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

Reactive Strength Index Is RSI Scoring Improving?

250-200ms > Ground Contact (Bodyweight?)

Explosive Leg Power Factor Is ELPF Improving?

250-200ms> Ground Contact (Bodyweight?)

Hang Clean 0.80-BW

Hang Snatch 0.60-0.80/BW

Close Grip Hang Snatch 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+