If you are not assessing, you are just guessing. That's why it is highly recommended to check yourself like clockwork and see how your current workout is doing with every change of season. But elevating your fitness results hinges on one crucial action: knowing exactly how to measure your progress.
The training system I have used for more than 25 years has these assessments built in as you progress through the year. We call it Seasonal Tactical Fitness Periodization, just a fancy term for a "fitness budget" (for those in the military or aspiring to be).
Types of Workout Assessments
This fall (or any change of season), it's time to sharpen your focus on any weaknesses and pinpoint where you stand. Do this by testing what you have been working on for the past three months. Those who have fallen off the training cycle should assess and determine a logical place to begin again.
Here's a breakdown of effective assessments you can implement to ensure you're on track to reach your goals. Pick one or two test ideas below and save the remaining tests for another season.
Start with the Military Fitness Test
These are the semi-annual tests the military uses to determine acceptance into competitive programs. Whether you are still in the military or no longer serving, the branches' individual fitness tests are a good way to assess where you stand. They will challenge your physical capabilities and give you insight into your strengths and weaknesses. You have dozens of options: Army ACFT , Navy PST , Air Force IFT , USMC PFT and the standard PT Test (push-ups, sit-ups or plank, and 1.5-mile run).
Special Operations Selection Events
These events are not just for the advanced level operators; you can do these to push your limits and expand your capabilities. But if you are considering any special operations selection program, you must also prepare for what's to come. Not knowing your strengths and weaknesses before these challenging events is detrimental to your success, as those weaknesses will be exposed in any spec-ops selection program. There are many out there, but the following are just a few events you will see again in training:
• Four-mile timed run
• Two-mile swim with fins
• Six- to 12-mile ruck
• No-hand treading
Strength Training Testing
Most people love a good strength cycle. Are you seeing the results you want? The way to find out is to test. Take a deload week to recover if you have been going hard, then spend the next week doing all the heavy lifts to check your strength gains from the previous cycle.
Muscle and strength gains are built through consistent evaluation and adjustment. Try incorporating the "Big Three" -- bench press, squat and deadlift -- into your lifting cycles and working toward a one-rep max (1RM) or max reps of your body weight on the barbell.
Comprehensive Endurance Testing
Whether running, rucking or swimming, gauge how well you perform specific distances that matter to your training and testing. These three events comprise the Spec Ops Triathlon, which consists of a four-mile run, a four-mile ruck and a one-mile swim with scuba fins. However, you can also test other events such as assault bikes, ski ergs, rowing ergs and stair steppers.
Some ideas for testing on these nonimpact cardio machines are gauging your maximum power output or max calories burned in 20 minutes. Another is to see how quickly you can do 100 stairs on the stair stepper. There are many other similar tests and workouts.
Flexibility and Mobility
These are often overlooked but are vital components of overall fitness. While it is difficult to measure your mobility and flexibility precisely, my advice is to go through a yoga class or a 15- to 20-minute stretch routine. You will quickly realize whether you need to work on your flexibility and mobility. Here are some ideas for completing a workout and assessing yourself at the same time.
Get in the Water
If you can access a pool, testing pool skills is an excellent way to incorporate water routines into your regimen. It challenges your body and water confidence in ways that require technique skills and conditioning. It takes little time to lose swimming conditioning and perishable techniques, so check out these other pool skills.
Weight and Body Fat Testing
Understanding your body composition is crucial for any fitness journey, allowing you to make informed dietary and workout decisions. Are your training and diet helping you maintain the weight you want? Helping you lose weight? Gain weight? You only know if you step on a scale and measure body fat or muscle growth.
Get an Annual Physical
Lastly, don't overlook the importance of medical blood screening testing. Monitoring your health markers shows that you take your health and wellness seriously and prioritize longevity in your training.
Ready to turn your fitness aspirations into tangible results? It's time to hold yourself accountable. Visit the Military.com Fitness Section and unlock the power of Seasonal Fitness Assessments. The path to perform at your best begins with a single step -- take it now!
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