PRE WORKOUT
SELF SCREENING
GUIDE
SELF SCREENING IS A VITAL TOOL TO PUSH YOURSELF TO THE LIMIT, TO
KNOW WHEN TO PUSH AND WHEN IT MIGHT BE A BETTER DAY FOR ACTIVE
RECOVERY.
@moosecoaching.com
TABLE OF CONTENTS
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Intro 03
Our mission is to empower as many people as possible to be healthier in
body and in mind....
Effective self screening 04
Self screening is a vital tool to push yourself to the limit, to know when to
push and when it might...
Neural screening 05
All communication comes from our brain, down our spinal cord and to
our muscles through “motor units”. This is a way that our brain..
Muscular screening 06
In the end, our muscles will be doing the work we are expecting. Go
through the following assessment...
Exertion for the day 07
Assessing the expectation you’ll be putting on your body is important
because our previous screening can only be implemented when we
know...
Team Moose, Hooper Coaching Systems - 2024
Team Moose coaching and Lift Heavy Be Kind apparel was launched in 2022 by the Worlds Strongest
Man, Mitchell Hooper.
Our mission is to empower as many people as possible to be healthier in body and in mind.
LHBK APPAREL
With Lift Heavy Be Kind (LHBK) apparel, we
want to destigmatize gym culture to dissociate
lifting heavy and being aggressive,
unapproachable and relentlessly intense. In the
process, we hope to make the gym a welcoming
environment for all.
If you’d like to support the mission of LHBK,
CHECK OUT OUR MERCH HERE.
MOOSE COACHING Through coaching, we aim to provide you with simple,
tangible and actionable advice so that you can go into
the gym knowing that you can get the most from your
body. No fluff, just what you need to know.
If you like this free PDF check out Team Moose
programs developed by the Worlds Strongest CLICK HERE TO GET STARTED
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Man, Mitchell Hooper.
EFFECTIVE SELF SCREENING
SELF SCREENING IS A VITAL TOOL TO PUSH YOURSELF TO THE LIMIT, TO KNOW WHEN TO PUSH AND WHEN IT MIGHT
BE A BETTER DAY FOR ACTIVE RECOVERY. AS ATHLETES AND AS AN EVERYDAY PERSON WE ARE LOOKING TO GET THE
MOST FROM OUR TRAINING, BUT SOMETIMES WE OVEREXTEND OURSELVES, LEADING TO INJURY RISKS, CHRONIC
FATIGUE AND ULTIMATELY SPINNING OUR WHEELS.
THE AIM OF THIS GUIDE IS TO GIVE AN OBJECTIVE ANALYSIS SO YOU CAN DETERMINE HOW HARD YOU CAN BE
WORKING ON A GIVEN DAY. SELF SCREENING SHOULD BE BROKEN INTO 3 COMPONENTS, AS FOLLOWS.
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#1 NEURAL SCREENING
All communication comes from our brain, down our spinal cord and to our muscles through “motor units”.
This is a way that our brain groups muscles to determine how best to perform a movement, This is a learned
process that can very dependent on the day.
Sleep is the best indicator of your risk of neural fatigue. Low sleep quantity, poor sleep quality or an off
“peak” sleep time can impact you dramatically.
Reaction time is the best way to see how “primed” your nervous system is to fire. Download any “reaction
time” app and track how your daily result compares to your average result.
Grip strength is a great, reliable indicator of strength levels on a given day without fatiguing yourself in the
process.
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#2 MUSCULAR SCREENING
In the end, our muscles will be doing the work we’re expecting. Go through the following assessment to
determine if your muscles may be compromised before your training. This is not intended to be
comprehensive, but is a great place to start to see how your base input is for the day. Input that is too high
will make you stiff and make it challenging to move.
Overhead reach is performed seated against a wall, with your butt, back and head resting against the wall.
With your thumbs pointed forwards, reach overhead and see how far off the wall your hands end up.
A deep squat will tell us how your hips and low back are dissociating. A poor deep squat could mean your
ankles, quads, adductors or hips are tight. Regardless, a loss in this range gives a risk factor for moving
heavy weight.
Worlds greatest stretch will give us an indication of lower limb and spine mobility for the day.
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#3 EXERTION FOR THE DAY
Assessing the expectation you’ll be putting on your body is important because our previous screening can
only be implemented when we know what movements we will be performing on the day.
Certain movement patterns are inherently more exerting than others simply due to the total load you are
placing on your body. Use the following guide to give a total score of how much effort you are placing
throughout your body.
If you’re not performing the movement, leave the cell blank.
COLUMN 1 x COLUMN 2 x COLUMN 3 = EFFORT SCORE
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FINAL SCORES
Neural Screening + Movement Screening - Total Effort = Total Preparedness
CHECK OUT WWW.MOOSECOACHING.COM FOR MORE
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