Fitness testing

In order to optimise training we need to know your strengths and weaknesses. Intelligent training can only occur if you identify which areas of your fitness need to improve urgently, which you need to work on and which should be maintained. We refer to this process as evidence-based training.

Why is it important?

Training longer, harder and more often will not necessarily lead to the required improvement in fitness and performance. For example if you need to be fast but you also need to improve your stamina it will then be necessary to prioritise whether speed or stamina development, at this stage of the training cycle, should be emphasised.

How does it inform training?

Based on the baseline fitness test results the physiologist identifies areas for improvement and areas of fitness which should simply be maintained. In discussion with the training a specific training programme is then designed. If an improvement in power is required one needs to identify strength, power, balance and alignment in order to design an appropriate training programme which will ultimately deliver an improvement in power.

What are the aspects of fitness?

Fitness can be categorised by the use of the energy systems:

• Anaerobic power: energy is required instantaneously, for example a jump.
• Anaerobic capacity: a high power output which has to be maintained for longer: e.g. 400m run.
• Aerobic capacity: moderate power output for long periods of time.

What is a periodised training programme?

The training emphasis changes throughout the competitive season. For example winter training is often associated with improving stamina or the strength base. This is then followed by working on translating the strength gains into power.

Upon entering the competitive part of the season the emphasis will change towards speed.

How do we evaluate training?

We carry out baseline fitness tests periodically to monitor progress. Based on the evaluation of the fitness test results the training emphasis is then adjusted to ensure optimal progress.

What do we do with the test results?

We use the Fitness Tracker to store your test results and make them available to you and your coach/trainer. We use the fitness data to monitor trends over time and to advise on changes in your training programme.