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  • Britt Johnson

Empowering Everyday Athletes: A Guide to Strength and Power Testing

Everyday Athletes, whether seasoned or just starting on their journey, understand the paramount importance of strength and power. These attributes are the bedrock of performance, impacting everything from speed and agility on the field to whether you can throw your kid across the pool. In this guide, we'll delve into the why, how, and when of strength and power testing, empowering everyday athletes to not only understand their current capabilities but to strategically enhance them over time.


Why Test Strength and Power?


Strength and power assessments serve as a baseline, offering a snapshot of an athlete's current physical capabilities. Monitoring these metrics provides valuable insights into progress, helps identify strengths and weaknesses, and guides the development of targeted training programs.


Top Strength and Power Tests for Athletes:


  1. 3RM (Three Repetition Maximum):

  • How to Test: Identify the maximum weight you can lift for three consecutive repetitions in compound movements like squats or bench presses.

  1. Use a spotter for safety or safety bars

  2. Warm up thoroughly: 12x @ 50% of your first attempt, 8x @ 60%, 4x @ 70%

  3. Gradually increase weights to find the max for three reps.

  4. Vertical Jump Test:

  • How to Test: Measure the height you can reach during a vertical jump.

  1. Stand against a wall for accurate measurement.

  2. Jump straight up with minimal arm swing.

  3. Measure and record the highest point reached (use chalk to mark the wall at standing and then mark at the peak of your jump)

  4. Medicine Ball Throws:

  • How to Test: Evaluate the distance or speed of a medicine ball throw.

When to Retest:


Retesting frequency depends on the specific metric and an athlete's training phase.

  1. Strength Tests (3RM): Every 4-6 weeks to gauge progress and adjust training loads.

  2. Power Tests (Vertical Jump, Medicine Ball Throws): Monthly.

Remember, consistency in testing conditions (time of day, nutrition, hydration, etc.) is crucial for accurate tracking. Testing is not just about the numbers; it's about understanding and optimizing your body's potential and how well your training program is working (or not). As you embark on this journey of self-discovery, keep in mind that progress is the ultimate goal. By consistently assessing and adjusting, everyday athletes can unlock new levels of strength and power, propelling themselves toward peak performance. So, test, train, and retest to elevate your game!

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