MAXIMAL- SUBMAXIMAL - PERFORMANCE - yuhasz - vo2max - conconi - cooper - kosmin -mccoy - sit & reach - standing stork - 5 k predictor - sit up - curl up - grip - strength - press up - core muscle - wilf paish - standing long jump - sergeant jump - 10 stride - 30 m acceleration - 60 m speed - 150 m endurance - 400 m drop off - 400 m control - flying 30 - concept 2 - pwc 170 - wingate anerobic - RAST - hexagonal obstacle agility - illinois running - lat change of direction - quick feet - "t" drill - astrand - balke - bruce - harvard step - rockport fitness - tecumseh step - treatmill vo2max - no-exercise vo2max - SCAT - TESTS, TESTS, TESTS, TESTS, TESTS.....

The success of the training program is largely dependent upon satisfying the performance aims associated with it. As I have stated on another webpage, I have to be able to say whether my training has been successful or not. How do I feel? Is there progression? If it has not been successful, it is telling me something I better listen to. Listen to my body is one of the most, if not the most important aspect of training. Listening to my body comes first and foremost. Next, testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made. However, if you would do all the tests in the book, you would be doing nothing but testing yourself nuts. Just look at a collection of tests I placed in the box above. Yes, I looked up all the tests there are but decided on a few I feel relevant to my quality control.

I learned that the whole measurement/evaluation process is a six stage, cyclic affair, pretty much along the lines I make management decisions in my job. The process involves:

  • The selection of characteristics to be measured.
  • The selection of a suitable method of measuring
  • The collection of that data
  • The analysis of the collected data
  • The making of decisions
  • The implementation of those decisions

Let's assume you find that your training is not successful. If you do not have a coach, you will have to analyze and make your own decisions of appropriate corrective action.

In the selection process for my specific tests I had to make sure that they really measure the factors required to be tested, and are thus objective rather than subjective. My tests had to cover a wider variety than most other athletes would. As a middle distance runner, I need to test maximal speed, speed endurance, aerobic endurance and VO2max values. For the pentathlon, I need additional tests. In general terms, all tests should be specific (designed to assess an athlete's fitness for the activity in question), valid (test what they purpose to test), reliable (capable of consistent repetition) and objective (produce a consistent result irrespective of the tester).

In conducting tests the following points need to be considered:

  • Each test should measure ONE factor only.
  • The test should not require any technical competence on the part of the athlete (unless it is being used to assess technique).
  • I have to understands exactly what is required of me, what is being measured and why.
  • The test procedure should be strictly standardized in terms of administration, organization and environmental conditions

I use the results to:

  • predict future performance
  • indicate weaknesses
  • measure improvement
  • enable me or my coach to assess the success of the training program
  • adjust my training program
  • motivate me

I'm looking forward to the step-down weeks. First, I re-charge my battery. Second, I really look forward to the tests. They nicely break up and add variety to the training program. Also, I have a change to get highly competitive without feeling guilty of overdoing it in training. Since they demand maximum effort, I consider tests as a very tough training unit in their own right.

The following factors may have an impact on the results of a test (test reliability):

  • The ambient temperature, noise level and humidity
  • The amount of sleep I had prior to testing
  • My emotional state
  • Medication I may be taking
  • The time of day
  • My caffeine intake
  • The time since my last meal
  • The test environment - surface (track, grass, road, gym)
  • My prior test knowledge/experience
  • Accuracy of measurements (times, distances etc)
  • Do I really apply maximum effort in maximal tests?
  • Inappropriate warm up
  • People present
  • The personality, knowledge and skill of the tester

My recorded quality control falls into two broad categories: -

  • The day-to-day information from training, e.g.
  • My current state (health, composure)
  • Physiological data (body weight, resting heart rate, etc. )
  • The training unit (speed, speed endurance, strength, technique)
  • The training load (the number of miles, the number of sets and repetitions, the number of attempts)
  • The training intensity (lbs., percentage of maximum, percentage of VO2)
  • The prevailing conditions (wet, windy, hot etc.)
  • The response to training (the assignments completed, the resultant heart rate recovery, felt tired, etc.)
  • Information that measures status. This can take the form of a test. If the test is repeated throughout the program, it can then be used as a measure of progress within the training discipline. Examples of such tests are:
  • Time trials - speed, speed endurance, endurance .
  • Muscular endurance - chins, push ups, dips.
  • Strength maximum - single repetitions, maximum repetitions.
  • Explosive strength - power bounding, vertical jump, overhead shot putt.
  • Mobility - objective measurements of the range of movement.
  • Event specific

I've said it before. My body should adapt upwards and turn the training load and stress into performance gains. That is successful training.