Performance Testing Order & Methods | CSCS Chapter 13

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In this video we'll talk about how to minimize fatigue through proper performance testing order in the strength, power, speed, anaerobic, and aerobic domains. Plus, we'll examine the methods of a few select performance tests in detail. This information comes from the NSCA's book Essentials of Strength Training and Conditioning, chapter 13.
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RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.
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Fellow strength specialists, thanks for checking out this video-it’s part of a playlist that dives into the major topics from the NSCA’s Essentials of Strength Training and Conditioning. I create these lectures for my strength and conditioning university students but hope that they bring value to you as well. More here: bit.ly/2GLzZn4
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Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.
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[@DevanneyBoyd]

The breakdown of the testing sequence was helpful, especially when there are special considerations that may require slight changes.

[@moirabryson5042]

I never knew that there were so many different ways to test jumping heights and that's just one aspect so I couldn't imagine how many there are for other variables. Thank you!

[@emilywalker9462]

Learning the proper sequence of testing is super important to help protect and prepare our athetes. I like the various applications and various testing options for the vertical test. It is exciting how creative one can think in this field.

[@jadenrea1109]

This was great as it helps testing specialists understand the best possible parameters to elicit the best possible test results. There are many different ways to put together a testing program and certain ways are safer and more effective than others.

[@wyattcarlson7504]

Its super interesting to see the different repetitions that are allowed for the different percentages of one's previous max. I never realized that there were "allowed" numbers when it came to testing.

[@dereklinck2672]

Learning the proper testing sequence to not hurt yourself or over fatigue yourself and the athlete's in your charge was a great lesson.

[@kelli-lynroche8446]

This helped me understand the importance of the order of testing for athletes.

[@torilucht5871]

I have always found 1RM to be very interesting and I really appreciated the table explaining the relationship between the percent of 1RM and the amount of reps that go with that weight.

[@macynunez4455]

Interesting to learn about the different tests we can use to measure and evaluate strength components as well as look into force development!

[@matthewwadley4348]

The sequences of the tests and when to have them in order to have the best results and performance from the athletes was cool to learn about and get more clarification from this video then from just the book

[@zoiezantua7002]

It was really helpful knowing the order of performance testing and why each one was placed before the other accordingly

[@julianasum8481]

It was interesting to know the sequence of performance testing. It makes sense how it is laid out.

[@BrianaReynoso]

It’s so crucial to understand proper testing sequences in order to best help our future athletes

[@audreyoates3242]

I had no idea there was a specific order to test athletes! Super helpful video, thank you!

[@madelinehernandez8838]

It is super important to have a proper sequence of tests. This order is done to make sure the athletes can perform to the best of their abilities.

[@alannabergherm8046]

I never realized that there was a specific order to test athletes! It makes a lot of the testing I did in high school make sense.

[@brysonhashimoto2878]

The testing sequence is very important because we want our athletes to be able to perform at their best each test. This is why it is important to have non-fatiguing tests at the beginning in order to save the athletes energy and lessen the usage of their CNS to perform better on later tests.

[@madelinejewelnebril2871]

This video was helpful in informing us of testing sequence and why the order it important.

[@hannahb872]

I thought it was good that you pointed out certain lifts and workouts that just aren't meant for 1RM and there are others that work great because of how the load is distributed on the body!

[@MatthewDuPrey325]

This was a very informative video and I enjoyed how you went into the sequencing when it comes to testing.

[@charmenatchison]

Great info. Great teaching. Great profession. I really wish I could have you train me.

[@makaylageorge9978]

The 1 RM lift chart is very helpful!

[@clairemasterson6031]

Going over the 1RM was extremely helpful and I like how you talked about how it's not always an absolute test.

[@cjbuenviaje]

It is good to know the importance of order in testing. I can then use this to help some of my high school kids understand that there are things to be aware of such as fatigue when testing rather than walking up in the gym lifting as much as you can to make yourself look cool.

[@chynnakifer1218]

The way that you explained what the vertical jump helps us know about our athletes was great! Thank as always!

[@thelmasepulveda4481]

The test sequence was really helpful! I also found the testing conditions to make the tests more accurate very helpful.

[@celinegriffin3244]

It was really helpful that you talked about the sequencing of tests and how there is a specific order to test athletes!

[@caleighgarcia7792]

I really liked the portion about test administration and the sequencing of tests. I did not realize how important this was.

[@willhopkins4197]

I loved that you explained that as an ex aerobic athlete, your higher repetition maxes were higher than the table predicted, but your lower repetition maxes were not as high as the table predicted. I think it's important to understand that the table is just a somewhat standardized estimate and every athlete is going to be different in terms of exact values.

[@kylesands9693]

Keeping potentiation the same from pre-post season testing is a very good way to control a variable that could effect testing results greatly. Sweet video as usual Dr. Goodin!

[@jakegonzales1367]

I always wondered what the right order for performing tests were, thank you for elaborating and explaining the importance of the order and the specific tests.

[@braedenmoore3743]

I really enjoyed reviewing the one rep max chart which helped me learn about the relationship between load and repetitions.

[@makennakaczmarczyk7563]

It's important for the conditions of tests to be as similar as possible to maximize the reliability of the tests for the athletes. Temperature and humidity, surface, and type of equipment should also be consistent.

[@avajgallo]

1RM lift chart seems very helpful I'll have to look at that again more closely

[@lucamarin8565]

I took a screenshot of the chart comparing 1RM to reps, very interesting

[@tianguyen3897]

Reviewing 1RM testing was great! It is always good to remember that the heavier the load, the lower the number of reps that can be performed!

[@jackmalone2757]

I thought the portion on testing sequence was very beneficial and the sequence that was described just makes the most sense starting with nonfatiguing and agility tests then moving from highest power output to lowest

[@cameransherwood5157]

its interesting to me to see how much of our 1RM is aligned with reps, for example 67-70% should be about 11-12 reps which is where I see a lot of people lifting. Its important to first indicate what the goal is for our training, is it muscle endurance, hypertrophy, strength etc and then determine our % from there.

[@ryanharris8481]

I have seen a good amount of strength coaches count 1RM where the athlete's form is compromised, specifically during the deadlift and bench press

[@joyshang5670]

The chart is pretty helpful especially knowing that 3 reps is equivalent to 93% of their max

[@morganrolleri9198]

I found it really interesting to see how much of an effect the correct sequence and testing battery has on whether or whether not the athlete will benefit from the exercises.

[@jakegellatly8261]

I agree that 1RM tests are super safe and possibly even more safe than 3RM because form breakdown is less likely to happen within one rep!

[@Ken-fd7ml]

The timing on this couldn't be better. I'm testing tomorrow and the performance tests are the only thing I keep having issues with. Thanks again for these! Hope to have good news tomorrow.

[@Tony_Balonee]

Good luck! I take mine on the 22nd! Send some advice if you can!

[@Ken-fd7ml]

update: I passed!!!!! Thank you Dr. Goodin, your videos were tremendously helpful. Hope to see you at a conference so I can thank you in person.

[@Ken-fd7ml]

@@Tony_Balonee BEst advice I can give is repetition and practice. I hand calculated nutrition requirements for the entire soccer team I'm interning with, wrote out work to rest intervals until I could recite them, listened to lectures while driving and walking my dog.

[@DrJacobGoodin]

That's great advice Ken. And Congratulations! I'm so pumped for you. I'll be at the New Orleans conference this summer at the PLNU booth so if you're there please stop by. Would love to meet you.

[@karaorlowski2690]

Do you have any advice on how to remember the norms for these tests?!

[@Adam.gates_]

It makes sense that all testing variables should be the same each testing day. However, I am sure it is very difficult to do so.

[@dimitricarrion6145]

I found it interesting that you can gauge to 1RM of a novice lifter by just looking at the bar speed for submax loads

[@ameliabrock]

It must be challenging to estimate a correct weight to attempt a 1 RM if you don't know what their RM is.