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Athletes: If you’re not assessing you’re guessing…!

“If you’re not assessing you’re guessing…!”

I’ve always loved this quote and to me it’s always made perfect sense.

If you’re not assessing your progress then how do you actually know whether the programmes working and what you should programme after?

You Don’t!

What most people end doing here is just guessing what they should do next. Yes an educated guess can be ok but is it really sufficient to guess when high performance adaptations are what we want?


High performance is the goal so adaptations from training must be carefully monitored and assessed so there’s no guess work involved! This for me is the only way you can ensure your training is effective and not a complete waste of time.
Below are a couple of the things I monitor with my current athletes plus movement ability and carefully selected performance tests. Check the images at the bottom of the page for examples of how you can monitor & assess these things.
  • Record your results of each session. Weights lifted, distance travelled, reps completed & calories burned. 
  • Track your nutrition and how you feel daily. 
  • Test yourself in the areas you’re trying to develop. Strength, Power, Endurance, Speed. 
  • Track how you’re body responds with weight, body fat % & muscle girth measurements & photos. 
Athletes at the top level will likely have access to some highly scientific and effective kit to assess progress. The tests discussed here and highlighted below can still form part of a solid assessment and monitoring process for those without.

Take home message: Don’t guess assess!


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All session data


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Nutrition and fatigue

Thanks to James Baker at www.proformance.pro for the original document above which I’ve modified.

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General conditioning


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Body composition


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