In this episode 51 protocols
▶ 6:14 Physical Therapist Tools “Now, if you can have access to a highly qualified physical therapist or movement specialist, that's the best route. Go to them, have them identify all of your movement patterns, overhead pressing, squatting, running, all these things.” ▷ 6:29 Movement Pattern Self-Assessment Behaviors “If you want to do it yourself, though, here's a very simple four-step solution. So the way that I teach this is I go joint by joint.” ▷ 7:04 Record Frontal and Side Views of Movements Behaviors “And record a frontal view and a side view. Probably do three to 10 repetitions per angle, okay?” ▷ 7:12 Slow Controlled Repetitions for Movement Assessment Behaviors “Slow and uncontrolled, and you want to look for four key things.” ▷ 7:17 Assess Movement Symmetry Behaviors “Number one is you want to look for symmetry. So symmetry is front to back, left to right, and your right limb and your left limb.” ▷ 7:28 Assess Movement Stability Behaviors “Number two you want to look for stability. So key indicators here are things like if you can't control a squat, a controlled squat where your knees don't start shaking, that would be an instability issue.” ▷ 8:19 Assess Movement Awareness Behaviors “The third one is what I call awareness. There are a lot of movement technique issues that are simply people don't know.” ▷ 8:47 Assess Full Range of Motion Behaviors “So we want all of our joints to be going through a general full range of motion, which is number four.” ▷ 8:51 Allow Knee Travel Over Toes in Squat Behaviors “So the ankles during like a squat, your knee should be able to go as far over your toes as possible.” ▷ 9:19 Use 0-1-3 Movement Scoring Behaviors “So my scoring system is 0 1 3. Zero is like you're not going to do this exercise because you're at a very high acute risk.” ▷ 10:22 Broad Jump Test Behaviors “The cost-free version here is a simple broad jump. So this is stand, normal position, jump out as far in front of you as you possibly can and measure the distance between where you started and the back of your heel where it lands.” ▷ 11:43 Hand Grip Dynamometer Tools “You can buy a hand grip dynamometer. Now, these are anywhere between $20 to $100 anywhere.” ▷ 12:05 Grip Strength Test Behaviors “And that's just a little device where you're gonna squeeze and you're gonna do, and I would do your right hand and your left hand. They're gonna give you a value in kilograms.” ▷ 12:45 Dead Hang Test Behaviors “Another one that you can actually do is just a dead hang. So you can hold on to any bar, ideally one that is thin enough to where you can wrap your whole hand around it.” ▷ 12:53 Pull-Up Bar Tools “Something like going to the gym and jumping on any pull-up bar or pull-up rack. In general, we should be able to hang for a minimum of 30 seconds is what we're looking for.” ▷ 13:57 Leg Extension Test Behaviors “So for the average person, a leg extension test is fairly standardized. You don't have to worry about technique and people can just get into it and go.” ▷ 14:36 Estimate One-Rep Max with Repetition Conversion Equations Behaviors “You can use what are called repetition conversion equations. So put on a load that you think is kind of close to your maximum and just do it for as many reps as you can.” ▷ 15:33 Front or Goblet Squat Hold Behaviors “Another one I like a lot here is simply a front squat or a goblet squat hold. So you're gonna hold a weight in front of your chest, whether a kettlebell is great here, a dumbbell is fine here, and you wanna hold about half of your body weight, go all the way to the bottom position and try to hold that for about 45 seconds.” ▷ 15:38 Kettlebell Tools “So you're gonna hold a weight in front of your chest, whether a kettlebell is great here, a dumbbell is fine here, and you wanna hold about half of your body weight, go all the way to the bottom position and try to hold that for about 45 seconds.” ▷ 15:38 Dumbbell Tools “So you're gonna hold a weight in front of your chest, whether a kettlebell is great here, a dumbbell is fine here, and you wanna hold about half of your body weight, go all the way to the bottom position and try to hold that for about 45 seconds.” ▷ 16:31 Avoid Max Testing Without Technical Proficiency Behaviors “Number one, these are assuming you are technically proficient, so I don't want you to do any exercise to exhaustion or to maximum strength if you're not comfortable with your technique.” ▷ 16:50 Standardize Warmup Protocol for Testing Behaviors “The second one is your warmup protocol will have a huge effect on your actual results. And so whenever you do these tests, especially if you're going to do a test and then test again down the line, you want to make sure that that warmup protocol is standardized.” ▷ 17:28 Body Composition Test Behaviors “And so the best way to do this is a couple of ways. Any sort of body composition test can do this.” ▷ 17:33 DEXA Scan Tools “So whether this is a scan through like a DEXA scan, which is a gold standard, or other ways of bioelectrical impedance or other ways.” ▷ 17:33 Bioelectrical Impedance Tools “So whether this is a scan through like a DEXA scan, which is a gold standard, or other ways of bioelectrical impedance or other ways.” ▷ 17:44 Track FFMI Behaviors “okay so what you want to pay attention to when you get like a DEXA scan is a number called FFMI and so that stands for fat-free mass index” ▷ 19:23 Front Plank Behaviors “A standard plank. Can you hold a front plank for 60 seconds? Can you hold a side plank for 45 seconds?” ▷ 19:23 Side Plank Behaviors “A standard plank. Can you hold a front plank for 60 seconds? Can you hold a side plank for 45 seconds?” ▷ 19:32 Push-Up Test Behaviors “We want to be able to do for, again, for a general male, we should have no problem doing 25 plus consecutive pushups. This would be a full, complete lockout of the elbows on the top and a full chest touch or close to it at the ground.” ▷ 20:25 75% Load Muscular Endurance Test Behaviors “The other way to assess muscular endurance is take the exact strength test you did from the talk five minutes ago Which one did you do Load that to 75 and then do that for as many repetitions as you can And that is a tremendous barometer of muscular endurance” ▷ 20:50 Wingate Test Behaviors “you either have to go to a laboratory and do something like a wind gate test. So this is a 30 second maximal test where you're gonna see how much work can you possibly do in that 30 seconds.” ▷ 21:00 Sprint Test for Anaerobic Capacity Behaviors “If you don't have a loudest test to a laboratory, you can do this on any protocol you want. This could be sprinting.” ▷ 21:04 Air Bike Tools “This could be sprinting. This can be on like an air bike. This could be on a rower, anything like that.” ▷ 21:04 Rower Tools “This could be sprinting. This can be on like an air bike. This could be on a rower, anything like that.” ▷ 21:26 Force Plate Tools “Now, in the lab, we often use what's called a Bosco protocol, and you're gonna stand on a force plate, and you're gonna do as many vertical jumps as fast as you can, as high as you can for 60 seconds” ▷ 21:26 Bosco Protocol Behaviors “Now, in the lab, we often use what's called a Bosco protocol, and you're gonna stand on a force plate, and you're gonna do as many vertical jumps as fast as you can, as high as you can for 60 seconds” ▷ 22:07 Predicted Maximum Heart Rate Calculation Behaviors “So you want to think about can you get close to your predicted maximum heart rate? So the number we throw out is 220 minus your age.” ▷ 22:46 Heart Rate Recovery Test Behaviors “In this case, your heart rate recovery is the better metric. So I want you to get up to a maximum heart rate and then test your heart rate recovery.” ▷ 23:40 VO2 Max Test Behaviors “So the gold standard here is to actually go into a laboratory and get this thing done. So we can actually run a VO2 max test where you put a mask on, collect all your gases, and run you to there.” ▷ 23:52 12-Minute Cooper Test Behaviors “One of them is called a 12 Cooper test So this is simply time You're going to run for 12 minutes as far as you can. And you're going to record the distance you covered.” ▷ 24:30 Stopwatch Tools “In fact, there is a one-mile walk test you can do. In this case, you have to have some sort of either a stopwatch or ideally a heart rate monitor.” ▷ 24:30 Heart Rate Monitor Tools “In fact, there is a one-mile walk test you can do. In this case, you have to have some sort of either a stopwatch or ideally a heart rate monitor.” ▷ 24:30 One-Mile Walk Test Behaviors “In fact, there is a one-mile walk test you can do. In this case, you have to have some sort of either a stopwatch or ideally a heart rate monitor.” ▷ 25:20 Long-Duration Steady-State Exercise Behaviors “This is, you should maintain consistent work output for over 20 plus minutes. And this one, I want you to just pick something that it was in your lifestyle.” ▷ 26:24 Annual Full Fitness Testing Battery Behaviors “Well, the way that I would say this is I would recommend doing this full battery once a year.” ▷ 26:29 Three-Day Testing Split Behaviors “Now you could do these technically all in two days. A three day split here is probably best.” ▷ 26:42 Full Blood Work Behaviors “Just like once a year, you should probably go to a physician and get full blood work.” ▷ 27:07 Do Body Composition Testing First Behaviors “The FFMI, the body fat composition, all this stuff can be done wherever. I generally like to do that though as your very first activity.” ▷ 27:22 Rest 48 Hours Before Body Composition Test Behaviors “So it's easiest to just sort of get that off of a 48-hour rest. You want to make sure you don't do any hard exercise the day before a body composition test and probably 48 hours before that.” ▷ 27:36 Do Movement Testing When Fresh Behaviors “Your movement test can be the same thing. You don't want to try to do a assessment of how well you're squatting if you're incredibly sore from your brutal squatting test.” ▷ 27:51 Do Skill, Strength, and Power Tests Early in the Day Behaviors “Then what you want to do is any skill or maximum strength or power goes at the very beginning of the day Any fatiguing thing happens at the end”