After the Task/Needs Analysis, the individual Athlete Analysis is conducted. If you are unsure what a Task/Needs Analysis is, please refer to our 7-part series on this topic.
When it comes to designing effective training programs for athletes, the process begins with a thorough athlete analysis. This crucial step allows strength and conditioning coaches to gather essential information about the athlete's body measurements (anthropometric data), physical capabilities, and metabolic characteristics. By understanding these components, coaches can pinpoint specific performance issues and create a customized program that addresses the athlete's unique needs and goals.
Initial Consultation and General Description:
The first step in the athlete analysis process is the initial consultation, where the coach gathers comprehensive information about the athlete. This includes understanding the athlete's resources and constraints, such as available training facilities, equipment, time commitment, and financial limitations. Additionally, the consultation covers the athlete's medical and injury history, which helps the coach tailor the program to prevent re-injury and address any existing conditions.
External factors that impact training, such as family, work obligations, and other commitments, are also discussed. By considering these elements, the coach can design a realistic and sustainable training plan. This holistic approach ensures that the program is not only effective but also fits seamlessly into the athlete's life. At Dark Horse Athlete this phase is conducted over a 1-hour Zoom or in Person consultation.
Physical Assessments and Performance Testing.
Physical assessments and performance testing are critical in evaluating an athlete's current fitness level. These tests are designed to measure various aspects of performance, including fitness, agility, power, endurance and other relevant metrics. The strength and conditioning coach selects tests based on their validity and reliability for the specific sport or task. This also includes understanding the typical characteristics of athletes who have found success in the sport or task the athlete participate in, such as their body composition, height, weight, and other anthropometric characteristics. By comparing our athlete to Successful performers, the coach can identify areas where improvements are needed. The Physical Assessment can last a day, a week, or even longer in some cases. At Dark Horse Athlete our Assessment phase lasts 7 day's and covers things such as Absolute & relative strength, Work Capacity, Grip Strength & Endurance, two movement analysis test's (NASM OHS Assessment & NASM Single Leg Squat Assessment), Aerobic Capacity, Threshold Pace Testing, and branch or course specific PT-Test assessments for our Tactical athletes.
Conducting a full needs/task analysis before testing ensures that the chosen performance tests provide meaningful data. Once the tests are completed, the results are compared to norms or fitness standards within the task, such as the APFT standards for candidates attending Special Forces Assessment and Selection (SFAS). This comparison helps both the coach and athlete set realistic performance goals and track progress over time.
One assessment we use for almost every athlete is the Mountain Tactical Institute's (MTI) Relative Strength Assessment. This assessment includes determining your 1-rep max (1RM) for the Front Squat, Bench Press, and Deadlift, as well as the maximum number of strict Pull-Ups you can perform. These results provide valuable insights into both the athlete's relative and absolute strength. The assessment can be scored to yield a composite score, which is an excellent way to track total body improvement.
To get a composite score, follow these steps:
Add your best Front Squat, Bench Press, and Deadlift to get one total number.
For pulling strength, multiply your max number of Pull-Ups by 10% of your body weight.
2. Add your lifting total to the pulling strength number, then divide by your body weight to yield a composite score.
This test also reveals information about upper body to lower body strength ratios. For instance, if an athlete's 1RM Front Squat equals their Bench Press 1RM, it indicates a balanced upper/lower body strength ratio. A significant disparity would suggest that the weaker area needs prioritization.
You can also compare the Bench Press to Pull-Ups. For example, if an athlete can Bench Press 315 pounds for their 1RM but only perform four strict Pull-Ups, it indicates a need to focus on upper body pulling and possibly body composition adjustments.
The lifting 1RMs provide a global comparison as well. Generally, we look for tactical athletes to achieve the following benchmarks:
Men: 1.5x body weight Bench Press and Front Squat, 2.0x body weight Deadlift.
Women: 1.0x body weight Bench Press and Front Squat, 1.5x body weight Deadlift.
Anything below these numbers may indicate a need for additional strength work. For Pull-Ups, anything less than 10 for men and 5 for women suggests a need for upper body pulling work and possible body composition changes.
This is just one example of an assessment we use at Dark Horse Athlete. To truly gauge an athlete's performance and capabilities, it is essential to assess the entire system comprehensively.
Identifying Gaps and Weaknesses.
After testing, the coach analyzes the results to identify any gaps or weaknesses in the athlete's current performance. Understanding these deficiencies allows the coach to design a training program that targets specific areas for improvement.
Understanding the athlete's injury history here allows the coach to customize the program and testing to support rehabilitation within their scope of practice, minimize the risk of re-injury, and prevent future injuries. For example, overuse injuries often come from muscular imbalances, and poor movement mechanics—all of which the coach should be looking for and should be able to identify within the physical assessment.
Goal Setting and External Factors.
Setting goals is a collaborative process between the coach and the athlete. Establishing clear, realistic goals helps direct the program design process. The athlete's long-term, seasonal, and individual performance goals are considered to ensure that both parties are aligned. At Dark Horse Athlete, we emphasize the importance of understanding external factors that impact the athlete's and coaches goals. These factors include family, work, and other obligations that dictate training availability. For example, soldiers preparing for SFAS must meet specific standards set by their cadre, which influences the training focus and priorities. At Dark Horse Athlete we really like the SMART goal framework. SMART goals are a popular framework for setting clear, achievable objectives. The acronym SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound.
Here is a detailed outline of each component:
Specific:
Definition: Goals should be clear and specific, so you know exactly what you're aiming for.
Questions to Ask:
What exactly do I want to accomplish?
Why is this goal important?
Who is involved?
Where is it located?
Which resources or limits are involved?
Measurable:
Definition: Goals should be measurable to track progress and know when you've achieved the objective.
Questions to Ask:
How much?
How many?
How will I know when it is accomplished?
Achievable:
Definition: Goals should be realistic and attainable, considering the available resources and constraints.
Questions to Ask:
How can I accomplish this goal?
How realistic is the goal, based on other constraints such as current fitness level?
Relevant:
Definition: Goals should matter and be relevant to the broader objectives you have.
Questions to Ask:
Does this goal seem worthwhile?
Is this the right time?
Does this match our other efforts/needs?
Are you the right person to reach this goal?
Time-bound:
Definition: Goals should have a deadline or a defined timeframe to create a sense of urgency and prompt action.
Questions to Ask:
When?
What can I do six months from now?
What can I do six weeks from now?
What can I do today?
SMART Goal Example for a Soldier Preparing for SFRE and SFAS
Specific:
A soldier in the United States Army National Guard wants to attend the Special Forces Assessment and Selection (SFAS) but must first pass the Special Forces Readiness Evaluation (SFRE).
Measurable:
Achieve the following scores in the SFRE events:
Push Ups: 80 in 2 minutes
Sit Ups: 80 in 2 minutes
Pull Ups: 15
5 Mile Run: 35 minutes
12 Mile Ruck (45-55 lbs): 2 hours 45 minutes
Achievable:
Develop a structured training program focusing on improving physical fitness, including endurance, strength, and rucking ability. The program should include regular assessments to track progress and adjust the training intensity.
Relevant:
Passing the SFRE is essential for attending SFAS and ultimately becoming a Green Beret, aligning with the soldier’s career goals in the National Guard.
Time-bound:
Accomplish these fitness goals and pass the SFRE within the next 6 months to 1 year.
The athlete analysis process is a fundamental step in creating individualized training programs that address each athlete's unique needs and goals. By conducting a thorough initial consultation, evaluating resources and constraints, understanding injury history, and considering external factors, strength and conditioning coaches can develop a realistic and effective training plan. Performance testing, such as the MTI Relative Strength Assessment, provides valuable data that helps identify strengths, weaknesses, and areas for improvement, ensuring a well-rounded and balanced approach to training.
At Dark Horse Athlete, we believe in a holistic and collaborative approach to goal setting and program design. By working closely with each athlete, we ensure that both parties are aligned and focused on achieving the best possible outcomes. Our comprehensive assessments and tailored programs help athletes reach their peak performance while minimizing the risk of injury and maximizing their potential.
If you're ready to take your training to the next level, consider joining our training team on TrainHeroic or opting for personalized 1:1 coaching. Our expert coaches are dedicated to helping you achieve your fitness goals and providing the support you need to succeed. Click the link below to get started and see how Dark Horse Athlete can help you reach new heights in your athletic journey.
Take the first step towards unlocking your full potential with Dark Horse Athlete today!
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