Measuring improvement in sports training programs

[MAXX]

I've got my first few athlete "clients" signed up for personal training over the summer. So, I'm looking for ideas to measure improvements in performance in athletes, especially females. In the past, with male athletes, I've typically used a timed sprint, a timed agility drill, vertical jump, body fat composition, and max on bench, deadlift, power clean, and squat using a 3-5 rep max (among other lifts).

My concern with females, is that it is difficult to measure 3-5 rep lifts, one, because they may not have good form, and two, it's difficult for novice female lifters to really challenge themselves (and difficult for me to gauge whether they can do a lot more without risking injury).

What can I do to gauge improvement in a summer training program, especially with the female athletes? I want the athletes to definitely be able to say "Hey, that program really worked and I want to continue training with MAXX!"

I thought about maybe doing pull-ups, dips, pushups, sit-ups, etc......but, some girls can't do any dips or pull-ups, and I don't like using exercises where you're doing really high reps like you'd find with push-ups and sit-ups.

Please post your thoughts.

[duffeymt]

Why not teach them good form, if in fact they don't already have it, and they should then immediately notice an improvement over a short period of time. I also would stray from subscribing to the idea that girls cannot do dips or pull ups, I see a lot more girls doing them than guys at my gym!

[MAXX]

Thanks for the response Duffy......

The plan is to work on form in all lifts, and introduce them to new types of training and new exercises. But if I am being paid to train them, they, or their parents, will expect to see verifiable results, especially if they are going to continue to train under me and continue to pay me.

I'm not saying girls can't do pull-ups or dips, but typically, the girls I coach on the high school softball team, and the girls I have in my high school conditioning class, can't do many, or any, pull-ups and dips. The females I am training this summer are also in high school, and I already know that they can't do any pull-ups or dips.

[pjb923]

You say that your clients are "athletes". Which to me says that they have more athletic ability than the average person walking the street. I think a lot of the women on this site would take offense to some of your statements.

What you said about female athletes can be applied to any novice lifter, male or female. There are lots of guys out there with poor form and, many that cannot do dips or pullups. It is also difficult for any novice lifter to truly challenge themselves. All of these things apply to men as well as women.

Like duffeymt said, teach them proper form, it's your job as a trainer. Once they learn proper form, then you can easily put them through the same tests as all your male athletes.

I also feel that having a generic test for everyone may not be the best approach. It should be tailored to each clients specific goals. If they want to lose body fat, then measure that. Testing a powerlifter with a timed sprint, or a long distance runner with a max effort squat may not be the best way to determine if goals are being met.

[Buk]

Originally Posted by MAXX

I already know that they can't do any pull-ups or dips.

So 1 would be a very measurable improvement!

In my experience girls grasp the form and technique quicker and better than boys. And if you have a female really interested in improving they will challenge themselves every bit as much as any male athlete. I think you can stick with all of your metrics(speed, strength, agility, power(to weight), and body composition) that you use for male athletes. Show your value by rejecting the girls that aren't really there to improve or put in the effort, or that are just there because there parents want them there. The others surely you can have knocking out sets of pullups over a summer.

[umass]

How about push ups, deadlifts and squats? The women that I've trained haven't had any trouble with those lifts and we saw fast improvement which=results. It's well worth it to devote a whole day to just the squat and deadlift if needed you could do an entire week where all lower body work is those 2 lifts. Also you don't have to actually test the rm's, as long as their lifts go up you can then give positive feedback to the parents in terms of performance improvement.
-Ned

[dos]

I would stay away from testing on the lifts until they understand and can perform the lfits correctly. Even with my 90+ football players, our pre-testing in the spring consists only of BW, BF%, 40 yard spring, and pro agility....I don't even add in my power cleans, front squats, and bench press until our mid test which is about 8 weeks later (even with my 400+ lb. front squatters and 300+lb. PC'ers). BTW, females can and usually are the most technically sound lifters you will find (if they are trained correctly).

Improvement is easy to track if you use workout cards.....anybody can see that they are getting stronger if they can look back and see the loads they onced used on certain lifts.

As far as Maxx's statements go in regard to females and dips, pullups etc. I don't see him being too far off. BTW, there is a HUGE range in going from 0 to 1 pullup.....HUGE. I have had some unbelievable female athletes and only a handful have been able to do 1+ pullups before starting training (actual pullups that start from a hang....not the kind they jump up and complete...). I also have some females that have trained with me for 2 years who stilll can't do one on their own.

Anyway, I would stick with the linear speed, agility, BF%, and vertical jump. After you feel GOOD about their lfiting, you can jump into 3RM testing etc. on certain lifts. If you test on things like max push-ups, dips etc. then you better make sure you are training for (endurance) in these exercises.

[MAXX]

Thanks guys for the responses! so far, everyone has given me some things to think about.

PJB--I by no means meant to slight the performance abilities of females. I coach a high school softball team, so I am just relating the experience I have now. Prior to coaching them starting 2 years ago, these girls didn't know what the weight room looked like. We've come a long way since then.

Most of the girls have been able to pick up good form on deadlifts and squats rather quickly. However, they tend to want to stay at "comfortable" weights--not really using weights that would challenge them. That's one reason I don't think using maximal efforts would be a good indicator of improvement.

[MAXX]

Thanks dos, I was eagerly anticipating your response

[dos]

Maxx, I have had D1 bounceback softball players who STARTED at their respective schools who didn't know what a weightroom was....I feel ya.

BTW Maxx.....always feel free to PM me as well...

[MAXX]

Originally Posted by dos

Maxx, I have had D1 bounceback softball players who STARTED at their respective schools who didn't know what a weightroom was....I feel ya.

BTW Maxx.....always feel free to PM me as well...

Thanks buddy!.....