Everything relating to the gym's quarterly KPI Testing:
We wanted having an easier way to measure progress across the board in a way that related to strength. So we brainstormed and settled on the idea of King Performance Indicators (KPI), an acronym with a nod to the more businessy term Key Performance Indicator.
The Big Idea
What are a handful of assessments that we might perform on a semi regular basis, that can give us a sense that we're generally progressing in the right direction? For trainers to know that clients are making real progress, and for our members and clients to see something tangible?
The KPI movements
Who can test?
Testing is completely optional and open to all active clients who have been training for at least 2 consecutive months with us, or who are otherwise cleared by a trainer (due to demonstrated competence, prior experience, etc.)
If you have NOT been training with us for 2 months yet but would like to test, please speak with a trainer.
IMPORTANT: If you WOULD like to test but may have injuries past/current, or other restrictions of any sort that could be a concern, please let us know BEFORE attempting any testing for everyone's safety and peace of mind.
Testing Standard Adjustments and Considerations
1-rep max testing is not necessary for everyone in the sense that for many clients the potential negatives may outweigh the positives. This includes:
The weight standards may be adjusted at trainer discretion, mainly for the following reasons:
What If I Don't Want To Test?
It's always optional! During each testing week, clients who do not opt into testing are still coached to follow a planned class program which is usually a deloading variation on the current or next month's training. That program will available as always on TrainHeroic.
Safety Guidelines & A Handy Checklist For You
Your trainer will review safety guidelines before each lift. Do not attempt any lift that you are not comfortable with, especially if you are feeling anything that you do not normally notice during your regular training.
Here are a few additional tips to follow:
KPI Movement Testing Standards
Back Squat 1RM
Bench Press 1RM
Push-Ups Max Reps
Chin-Ups Max Reps
For anyone who cannot yet perform strict chin-ups, instead perform the following:
Dead Hang Max Duration
Assault Bike 1/2 Mile Sprint
Special Testing (Seasonal, etc)
Usually around end of year the gym is following the Greyskull LP training block, so an optional test is often Villain Challenge #1 - details for that and the main 5 challenges are here.
Final Thoughts: Testing Is Not Training
I could write a post about this and might one day. This is an idea that's been useful to me and one I like sharing with all clients: to treat your competition days as competition and your training days as training.
More specifically, training days are where you put strength (and whatever qualities you're working on) into your fitness bank. Competitions - which can be actual races or events like testing, etc - are those occasions where you are SPENDING what you've saved in the bank.
People often mix up these 2 and make regular training too difficult (by adding in more of something into a training sessions, or not following prescribed weight, etc); and also by not pushing hard enough during competition.
Give yourself the recovery your body needs so you can get the best possible results when you test!
And when you hit your new PRs...
Have a buddy or trainer take videos! Then share them and tag us @kingstrengthperformance
(BTW if you want to avoid any potential critiquing from our team which usually have to do with failure to meet movement standards, ask input from our trainers' before posting).