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Athletic Evaluation

Athletic Evaluation đź“ť

Keegan
 
Basic
Give yourself a score out of 5 in each:
  1. Are you healthy?
  1. Do you look they way you want to look?
  1. Can you do what you want to be able to do?
 
If you’re over 10 then you’re probably not going to be ready to change much here.
If you’re under 10 then dive deeper into Athletic education!
 
Do you have a coherent plan to get there?
 
Test your current athletic status so we can help you progress!
1. CO2 tolerance - Breath Number
1. Breathe slowly over 5 seconds.
2. Hold for the x amount of time you have chosen.
3. Breathe out for x amount of time you have chosen.
4. Repeat for 10 rounds. If you're able to complete without stress that is your breath number. Common is 10-12 seconds. 20 seconds + is uncommon.
I use the free iBreathe app for this on ios. It allows me to set these custom tempos.
CO2 tolerance is a great measure of overall health according to pioneering Russian Dr Konstantin Buteyko. His most well known student created Oxygen Advantage.
2. Fat % & Muscle Number (waist to hip, skin folds, SKULPT)
Choose your target. Achieve it.
Skulpt is great when you get used to it. It works well almost all the time for lean people. If you like numbers it's great.
This calculator is also a good alternative if you don't have a Skulpt.
Photos also work well for accountability, especially if there is a big change ahead.
3. Hang time / Dynamometer
How long can you hang? If you can hang longer than 5 seconds without pain that can be the measure.
Dynamometer is another way to test this that can be used daily.
4. Strength
See UNCOM Strength - UNCOM Total / Bodyweight / Snatch
5. Mobility Assessment
1. Split Squat both sides.
2. Forward Bend (on a slant board if you have one)
3. ATG Pullover
Take photos from the side of your mobility positions.

Stretch

  1. Elbows to toes + V-Sit
  1. Back bridge + Cross bench pullover
  1. ATG Split Squat
  1. Pancake + Horse stance
 
6. Skill Number
  1. Juggling 15 second score (x1.1 for 4 ball, x1.2 for 5 ball)
  1. Foot juggling 15 second score alternating feet (kicks x2, this number will be lower than hand juggling)
  1. Handstand hold in seconds (maximum hold directly after the two 15 second efforts)
*combined score adds the 3 together
7. Stamina
  1. Beep test.
  1. Skipping for 60 seconds (2 foot, double under, single foot, single foot double under)
 
Other ideas
ATG Sled For Distance >> coming to the market in 2023
Sled & Hill work with a vest
 
10 UNCOM Athlete Numbers
  1. Muscle number
  1. Bodyfat
  1. Juggling hands
  1. Juggling feet
  1. Handstand
  1. Snatch
  1. Press
  1. Weighted Chin-Up (add bodyweight)
  1. Mobility positions (Elbows to toes, Back bridge, ATG Split Squat, Pancake - score out of 5 on each and the average of those 5)
  1. Skip - 60 second best
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