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Sean Kao

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March 1, 2023

The Importance of Assessing in Training Program Design

At Aquatic Sports Performance, we conduct individual assessments for all our clients/athletes before constructing their training programs. We consider an individual’s mobility, strengths, weaknesses, injury history, and goals to ensure a successful training program tailored to their needs. Even in our semi-private training format (where 2-5 athletes train at the same time), each athlete and client receives a customized program.

Below, we present two recent case studies where assessments played a critical role in designing effective training programs.

CASE STUDY #1

We are currently training an adolescent female swimmer who recently completed a weighted pull-up test for the first time. The athlete maxed out with an incredibly high 1.34 strength-to-BW ratio ((BW+Weight Pulled)/BW). Generally, athletes her age and gender test between 1.0-1.15. However, the same athlete has a history of low back pain (LBP) and is unable to maintain a posterior pelvic tilt during anti-extension exercises, which is a basic indicator of core strength. Additionally, the inability to maintain a posterior pelvic tilt presents a “low-hanging fruit” in terms of performance enhancement.

Plan of Attack

Due to logistical reasons, we are limited in time to train this athlete and therefore must meticulously select exercises that will provide the highest training ROI. Because the athlete already has incredible upper body strength, her training emphasis has now shifted to building her core strength to give her the physical tools necessary to excel in her sport and keep her healthy. Upper body exercises will still be included sparingly. As soon as her core strength reaches the level of her upper body strength, her training program will be reevaluated.

Conclusion:

Without a strength assessment or individualized program, the athlete would potentially be executing exercises that will have a low ROI for her.

CASE STUDY #2

We are currently remotely training a male swimmer who we used to train in person. The athlete was limited in shoulder flexion and external rotation, only achieving approximately 160° of shoulder flexion and 60° of shoulder external rotation. Additionally, the athlete would occasionally experience shoulder pain. While the exact etiology of his shoulder pain was difficult to pinpoint, his pain seemed to be mitigated when we worked on his latissimus dorsi extensibility, serratus anterior activation, and external rotation ROM and control.

Plan of Attack

Due to the lack of shoulder flexion and external rotation, barbell back squats, front squats, cleans, and heavy vertical pressing exercises were contraindicated for safety purposes. In his training sessions, we utilized exercises such as the ISO back-to-wall shoulder flexion, serratus wall slides, serratus band punches, external rotation ISOs, and side-lying manual external rotations to help gain some ROM and control. The athlete also worked on his latissimus dorsi extensibility and external rotation ROM before swim practice and was able to mitigate his pain.

Conclusion:

Without a mobility assessment and individualized program, the athlete would potentially be executing contraindicated and harmful exercises. Additionally, the athlete would potentially still be experiencing pain during his swim training.

To Conclude

The old adage of “if you are not assessing, you are guessing” could not be truer. To optimize results, execute exercises that fit YOU and maximize your training ROI.

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