22 Aug Assessing Readiness and Recovery During Training
Assessing Readiness to Train
I recently had the opportunity to speak with Zach Greenwald of StrengthRatio.com to talk about a simple test he uses for two purposes: first, assessing readiness to train heavily on a given day. Second, are you recovered enough between sets to perform at max intensity?
This simple test is a great way to quickly perform some biofeedback without the need for specialized equipment like many other currently utilized biofeedback devices.to Train
David Dellanave discovered the forward flexion testing (to Zach G’s knowledge) and Zach G has learned and adapted from what Corey Duvall of Stay Active Clinic contributed/adapted off of Dave.
The standing flexion hang is a very simple and easily measurable and repeatable. To perform, the athlete is going to tuck his chin to his chest, round and hang and he’s going to observe without reaching how far down he comes at the plate and if you can’t see I’ll just give a mark that he’s at the lip of this bottom 45 pound plate. Like Zach L said we’re assessing readiness and recover-ability so what we’re going to do is we’re going to impose a stress with a squat and we’re going to measure how stressful it is with a post test with the same tucking of the chin and rounding that was just performed. Assessing Readiness to Train
You’ll see variants in how much stress is created simply due in part to how stressful the exercise was. Less weight might not mean any change in range of motion as a change in range of motion indicates actual physical stress. A larger increase in range of motion just means larger stress. The same tucking of the chin, round and hang. He’s not reaching, it’s not a hamstring stress it’s just measuring tension. You can see that we’ve lost about that much flexibility. This isn’t a bad thing, it’s not injurious it just means that Zach needs to rest a little bit before trying another set. You can see he’s breathing pretty hard too so this just confirms something that might otherwise be only subjective, did he push, did he not and how long it takes to recover.
Recovered a little bit but not fully. (1 minute later)… we’re going to check to see if Zach’s fully recovered now. The same tucking of the chin and he has in his mind and knows exactly where his baseline and longest flexibility was and now we’re back if not even further than where he started which says that Zach is more than ready to resume another set or move on to another exercise. If you are understanding of how fully flexible you are with a hang and again it’s not reaching out. It’s just allowing your body to hang against gravity, you can determine whether your body’s ready to push hard or if it’s that day wanting more to push light and easy meaning that you’re not able to achieve your full flexibility. You can use it for assessing readiness to train so that you can understand if you need to push harder or you should be a little bit more enduring.