VIDEO: The Four Fitness Testing Tools That Reveal How Well You Move
Fitness testing for muscular strength and balance
I always use these four fitness testing drills when assessing any new trainee. They make up the basic movement screen that tells me how you're moving, what deficiencies you have (don't feel bad, everyone has them!), and what other aspects of your movement profile we may want to look at further.
I use these four fitness testing tools because the results represent the basic level of strength, control and movement competency a person needs to feel generally fit... And you'll certainly want to master them if you plan to excel in athletics and sports.
Check out the video below to learn my 4 fitness testing tools:
Notes on 4 fitness testing tools for assessing muscular strength and balance:
- The Side Plank Test tells me something about your core stability and endurance. 90sec of a solid side plank on each side is a minimum that we'd like everyone to work toward.
- The Push-Up Test tells me something about your upper body strength, shoulder stability, and core control.
*I know it looks like my trunk is a bit overextended, but it was actually straight. I just have a big bum! - The Step-Down Test tells me a ton about your single leg stability, leg strength, and potential weakness/imbalance in your foot, lower leg, as well as the glutes and hip stabilizers. If you can't do a simple step down with good positioning, how will you be able to jump or run well? (Hint: you won't).
- The Lunge Test gives the exerciser a bit more stability than the step-up, since both legs are on the floor for most of the exercise. Therefore, the demand/difficulty is slightly less than a step-up for most.
From this, we can gain more insight about single leg stability (including hip and foot function)m, strength, and core control, and see how the athlete does with a slightly easier version of single leg work.
need one-on-one help to reach your fitness goals? Work with coach peter...
First, a disclaimer. Working with clients to develop fitness plans only works well for experienced athletes. Online coaching is not an effective way to teach new exercises or to make major technique corrections, which is what beginners need.
Online coaching can work very well for people with significant fitness experience. If your program is no longer working, or you just don't want to think about what you're going to do in the gym, I'd love to develop something awesome tailored to you.
If you're unsure and would like to talk about whether you're a good candidate for this method of coaching, send me an email and we'll take it from there.
Otherwise, here's how it works:
- We'll have a 20min Skype consult to discuss your goals, starting point, schedule, and any other lifestyle factors that might impact your fitness goals or training practices.
- After we set the key training priorities, I'll develop a customised training plan that will fit into your schedule and address your biggest needs.
- I'll send you a 6 week training plan, complete with specific warm-ups, and if you have any questions about the workouts, you can always email me at any time.
You and me.
First you'll fill out a questionnaire and send me a your food journal. I'll review them in preparation for our meeting (either via Skype or face to face if you're in the Toronto Area).
During our consult we'll discuss your goals, any constraints you face, and you'll leave with a specific action plan to move forward.
This is the PR Coaching Signature Program.
You'll receive:
- Weekly workouts calibrated to your goals, schedule and unique needs.
- A customised nutrition plan.
- Depending on which plan you select, you may opt for a weekly or a monthly one-to-one check-in with me. I'll provide expert feedback on your progress and make any necessary adjustments so you can get quick wins and start building on that success straight away.
Research shows that nutrition is by the far the most significant factor in fat loss. If you want to feel better and lose fat, having a highly structured, effective nutrition plan with maximum accountability is the best thing you can do for yourself.
Having a ton of close contact with a coach who understands your needs, goals and situation is the best way to ensure success.
You won't be left to your own here.
We'll often be in daily contact, and we'll have scheduled weekly check-ins to stay on track. That way, even if everything goes pear shaped and you fall off the wagon, we'll catch it quickly and get you back on track.
You'll get:
- Weekly goal setting exercises to keep you motivated and crystal clear about what you want, why you want it, and how you're going to get there.
- Weekly check-ins via Skype or in person (at my gym in Toronto) where we'll review your progress.
- A set of habits and actions to prioritise for the week so you never feel overwhelmed by having to make too many changes at one time.
I'll take care of all the details and deliver a clear, simple plan - how much to eat, which foods to focus on, what to prioritise, and how to implement the changes for maximum ease. All you'll have to do is follow along.
DID YOU LIKE THIS POST? SHARE IT!
READ MORE ABOUT ATHLETIC PERFORMANCE
If your quads, hamstrings, or low back switch on when you’re doing glute bridges, you're not doing it properly. Here’s how to make sure you’re training your glues effectively every time.
Today we're talking about the other critical and often overlooked aspect of moving your shoulders overhead: motor control.
When you gain more control over your toes, you’ll notice improved balance while standing still or when moving/running.
The shoulder abduction test gives you hugely important information about your ability to stay in an optimal shoulder position, especially overhead.
Try this single leg glute bridge assessment and the progressions to investigate your own hip stability.
Single leg glute bridges are a simple and effective way to assess and develop your hip stability side to side.
If your knee tends to collapse in and wobble, or your hips tend to sag and tilt when your lunge, the RNT split squat could be a fantastic exercise for you.
There are a few ways to start a deadlift, including a rolling start favoured by the man, the mountain, and World Strongest Man winner Hafþór Björnsson.
Wall balls can be a terrific exercise for building stamina in the shoulders and legs. It’s a potent full body exercise. So how can you do wall ball exercises properly?