Based on the initial testing phase we have compiled the following data...
BS:FS- Slight Front Squat Priority
BS:PC- Power Clean Priority
BS:Sn- Snatch Priority
*Indication- Group is stronger than fast and UB Push/Pull absolute strength is poor relative to squatting ability/ bodyweight.
CP-Battery/ Neuromuscular Efficiency
NME Test- 5 reps
*Indication- moderate NME score. This is neither good nor bad; it is simply an reference point/indicator for what type of strength protocols will work best for the group as a whole.
8 Minute AMAP: PC @90%- 20 reps (range = 14-26)
*Indication- As a whole the group has a poor CP-Battery.
5 RFT BJ/PCJ- 7:29
*Indication- CP-Battery in a mixed setting is comparatively better than in a single modality setting, but still needs overall improvement/ further development.
Gymnastic Density/ Muscular Endurance
UB C2B Pullups- 19 reps
UB Kip HSPU- 22
UB Strict HSPU- 15 reps
*Indications- Muscular endurance (gymnastic specific) needs development.
50 BS For Time- 3:23 average (2:42-4:10 range)
*Indication- Muscular endurance (specific to Low-load squatting) will not be a priority in this first cycle.
50 Kipping HSPU FT- 4:34 average (3:58-5:07 range)
*Indication- as previously stated, gymnastic specific muscular endurance will be a priority. Not only do we need to get the UB stronger/ increase the # of reps that can be performed UB; we also need to create sustainability within these characteristics.
30 Muscle Ups: 8:06 avg (6:13-10:05 range)
Indication- Based on comments from the group it seems there may be some technical deficiencies. We will implement video review here to correct that, but for now this is not a major priority.
Regional Rope Climb WOD- 10:01 average (9:53-10:12 range)
*Indication- Time cap for regionals was 7:00 here. Since the focus for this group is in fact regionals we ideally need this score to be a bit faster. However, it gives us a good comparison being that we already established this testing characteristic as a weakness/priority (ie- we can see where we are as a group relative to where we need to be).
5 Min C2B/Burpee- 3 rounds+14 reps/ avg (3+7 to 4rd range)
*Indication- this is solely for test/retest purposes. Ie- it is a relative test rather than one used to get an absolute score.
5 Min DU's: 256 average (251-265 range)
*Indication- group is proficient with DU's. No issues here.
Energy System Testing
Repeat #1- 5:19 average (4:22-6:29 range)
Repeat #2- 5:44 average (4:22-7:54 range)
*Indication- absolute power potential is low for the group (even for those on the low range). This will be a priority moving forward, as will aerobic base development (which will help create sustainability between efforts even with incomplete recovery).
Power Clean/Burpee Repeatability Test:
Repeat #1- 3:51 avg (3:08-4:53 range)
Repeat #2- 4:18 avg (3:12-5:54 range)
*Indication- Same as the above test.
2,000m Row- 7:15.5/avg (6:57-7:34 range)
1,600m Run- 6:22/avg (5:53-6:51 range)
*Indication- as a group aerobic power is more developed than anaerobic, though it still needs further development. Ideally we want the average for the 2k sub 7:00, and the Run sub 6:00 (atleast).
10 Rounds For Time: 500m Row/15 Burpee
29:02 (only one data point)
*Indication- We only have one data point here (one athlete responded), which will create a big skew. If we were to go by this one point alone I would saw the group as a whole is VERY well developed aerobically. However, this athlete had the fastest times on other tests so they are not indicative of the group. I have correlative data for the other test results and this, so I would put the average for this group at around 32:00-35:00 minutes for this test. That being said, developing an aerobic base via sub maximal work will be a priority.
-In terms of structural balance points the priority for the group will be getting olympic liftings maxes as well as UB push/Pull absolute strength up (note- this isn't to say we will not continue trying to get squat maxes up. It is simply an indication of where the priority lies).
-The avatar for the group is "Stronger than Fast" (this is determined by the relationship between BS/FS/Clean/Snatch Maxes, absolute power potential, and CP-Battery). As such, absolute speed/ speed strength work will be strategically used to reach a balance point.
-As a group muscular endurance (UB/ Gymnastic specific) needs development. Increasing absolute strength on these movements will be a foundational element of this (as it will serve as a base), but specific Rx's also need to be put into place (in a non-fatigued format).
-NME is moderate, which will dictate Rx's used within CP (strength) work.
-CP-Battery is poor. Specific Rx's will be used accordingly for improvement (as well as will speed-strength development).
-As a group absolute power potential is low.
-Group is more enduring than powerful on an absolute scale. However, on a relative scale for aerobic development they are more powerful than enduring.
-UB Push/Pull Absolute Strength & Olympic Lifting Maxes
-Muscular Endurance & CP-Battery
-A-Lactic Power (10-20s time domain)
-Aerobic Base Development
Initial Training Split (4-6 week cycle):
Snatch Intense/ Battery
Front Squat Moderate
UB Gymnastic Pulling Strength/ Single Leg CP
Short End Power (Cyclical Modalities)
Aerobic Power (Cyclical Modalities + low tension movements)
UB Push/ Pull Absolute Strength
UB Push/Pull Muscular Endurance
Clean Intense/ Battery
BS Moderate/ Intense
UB Gymnastic Pushing Strength
Mixed Aerobic Work
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