Program Design: Embed Testing

Embedding testing in program design can be used an assessment of progress.
Are you improving or staying the same? …fear staying the same. 
  • 3-10 RM testing
  • Perform sets to own volition (example: perform sets of 3 until client chooses to stop or can’t maintain) 
  • Density blocks: Number of reps within a timed set or number of sets within a specific duration
  • Open set: client performs reps to own volition
  • Set duration of time and record distance completed on mode of fitness equipment (example- distance in miles completed in 6 minutes on airdyne)
  • Set specific distance and record time to completion (example- time to climb 300 feet on versaclimber) 
  • Record vertical jumps in warm-up routine
  • Timed circuit: record total volume or time to complete 

Find a left hamstring then do whatever you want.

  • Find ways to do accessory exercises incorporating left stance (weight bearing and shift to left side) = loading phase of gait on left leg

  • Get position of ribs and pelvis (thoracic and pelvic diaphragms)
  • Use vision to get cervical lordosis (look ahead or slightly high and far distance)
  • Find heel as a reference for hamstring
  • Experience frontal plane muscles by elevating left hip and keep left knee toward midline feeling adductor
  • Get left hip elevation and rib depression with exhale will get left ab wall
  • Then get those delts….if that’s what you want to do…but I am still reaching with my arms and retracting a ribcage

  • We tend to be stuck in propulsion phase of gait on left side
  • Incorporate stance into other exercises such as cable rows and pushes