Testing and Evaluating your Strength and Speed Program

I have worked at several programs some of the places I have been did test every 6 weeks others just did once a or twice a semester.  First thing I would say about testing is it should be easy to do if at all possible it should be part of the workout.  See the following example:  Week 7 is a built in workout.

Or you can rep max at the end of each set my last year as a power lifting coach this worked very well for example if a Kid was front squatting 80% of his max 150 for 2 sets of 8 and on the 3rd set He had to do as many as he could if he reached 12 then it was assumed that the next time he did front squats his new 80% would be 160.  Generally if they can get 12 on their last set then their max went up 10 pounds for lower body or whole body lifts and their max went up 5 pounds for upper body lifts.  If they went 3 workout times without getting 12 then its time for an intervention asking them questions about their diet, sleep length, and recovery strategies.  

Junior high athletes should not 1 rep max, they should do the recommended John Wellborn Start with the bar concentrate on great technique once the can so 2 sets of 8 reps and 1 set of rep max if 12 reps move up 5 lbs on upperbody lifts and 10 on lowerbody lifts.  They should master the movements and spend at least a month with power clean using only a dowel or broom stick working on form and bar speed.  Also it is a great idea to start off with goblet squat instead of back squats.  

Now with high school athletes this is what should be tested and why.

Power Clean

Power Clean king of all exercises dealing with football teaches athletes how to triple extend. Uses the rear chain hamstrings, glutes, and lower back.  It teaches proper finishing movement for tackling and blocking.  It is a difficult lift to preform and does make the athlete have to be coach-able.  This is also my warning if you don't know how to teach it learn how to.  

  

200 Plus Pound Pull-up for Reps

First of all there are a lot of programs across the country who do not do any upper back exercises.  In football there is a lot of grabbing going on wrapping up in tackles, keeping the ball high and tight when running with the football,  and controlling your opponent blocking (holding).  Also having a stronger back will keep the shoulder joint balanced reducing shoulder injuries. Finally it will make your athletes bench stronger.  Listen to http://coachxo.com/john-welbourn-crossfit-football/ for more anecdotal proof.  Why 200 plus simple as a formor offensive lineman when I eventually could preform a pull-up it took about 50 workouts of modified pull-ups to preform one body weight pull-up and I was way over 200 pounds but that time I was strong as an Ox in all my other lifts.  Now compare that to the 135 lb 4th string receiver whose biggest contribution to the team is catching the ball for the quarterback in pregame warm-ups so the qb does not hurt a finger catching a ball.  So if a football players weight is under 200 lbs then strap on enough weight to bring it up to 200 lbs and do as many pull-up as he can.  If he is over 200 lbs jump up there and rep out as many reps as possible.  

Squats or Front Squats

So why front squats over back squats? Well, one problem with back squats is that they have a tendency to put too much strain on your lower back, especially when done incorrectly. An arched back and or forward lean can compromise your balance, and increase your likelihood of spraining a ligament or injuring a disk, which would suck. Simply put, the bar placement influences your center of gravity during the motion. With the weight on the back and a forward lean of the torso you have more back extension, and therefore more pressure on your lower back. With the weight on the front of the shoulders and the torso upright you have more hip extension and less pressure on your lower back.

A second benefit of front squats is that they increase your core strength even more than back squats. Now most of the time when you’re talking about increasing core strength you tend to think about crunches, hanging knee raises and planks. With front squats however, the load to the front of your body forces your abs and core to stay activated to stabilize your body throughout the movement. If your midsection isn’t activated and your torso isn’t erect during the movement. Do it once, and you’ll never do it again.

Lastly, the front squat imitates the catch position of the clean and the starting position in similar to that of the overhead press, push press and split jerk motions. Now, I know that performing the front squats using the clean grip is uncomfortable at first, but using this grip is strongly encouraged. Meatheads and bodybuilders utilize the cross-armed grip because it’s less stressful on the wrists. Be an athlete and get better by doing the front squat with a clean grip! 

Bench Press 

It is a good indicator of upper body strength and that is usually the first question most ask if you look strong "how much do you bench press?"  

40 yard dash  

Usually the next question some one ask is "What is your fourty?"   http://en.wikipedia.org/wiki/40-yard_dash 

20 yard shuttle

purpose: this is a test of speed, explosion, body control and the ability to change direction (agility).

Three marker cones are placed along a line five yards apart. The player straddles the middle line and puts one hand down in a three-point stance. The player can start by going either to the right or left direction. For example, on the signal 'Go' the player turns and runs five yards to the right side and touches the line with his right hand. He then runs 10 yards to his left and touches the other line with his left hand, then finally turns and finishes by running back through the start/finish line. The player is required to touch the line at each turn. 

Vertical Jump

Using a vertec which is a waste of money or a tape with 1 inch increments on a wall the athlete stands side on to a wall and reaches up with the hand closest to the wall. Keeping the feet flat on the ground, the point of the fingertips is marked or recorded. This is called the standing reach height. The athlete then stands away from the wall, and leaps vertically as high as possible using both arms and legs to assist in projecting the body upwards. The jumping technique can or cannot use a countermovement (see vertical jump technique). Attempt to touch the wall at the highest point of the jump. The difference in distance between the standing reach height and the jump height is the score. The best of three attempts is recorded. It is a quick and easy test to see if your program is building athletes if they are gaining weight and their vertical is improving then your program is working great.  If their vertical is staying the same, but they are gaining weight need to work on plyometics or more explosive lifts.  If they are not gaining weight and their vertical is not improving then its time to change up your program.  

What do do with the numbers?   

If you have a kid in your program and there is more that a 3 tenth of a second difference between the 20 yard Shuttle and the 40 yard dash.  If the 40 yard is 3 tenth of second slower than the Shuttle then work to increase power clean, starts, and running form.  If the 20 yard Shuttle is 3 tenth of second slower then the 40 yard time work on squats, core stability, hip flexibility and change of direction drills.