One of my concrete take aways lately is the need to keep constant records. Are you improving?
Here are 7 easy and low cost ways to measure performance and conditioning.
1. Broad Jump: Measure out 10 ft and keep track. This is a great way to measure power. If you need more then 10ft, congrats my friend, you are a beast.
2. Single Leg Hop Test: Same as above, but now you are only jumping and landing on one leg.
3. Vertical Jump Test: Set up same tape measure to 10ft. Jump straight up against the wall. Use chalk to mark the wall.
4. Heart Rate in the Morning: All smart phones these days can buy a .99 cent app and measure your daily heart rate before you get out of bed. Extreme spikes may mean you are overtrained.
5. Med Ball Throw From the Knees: Measure how far you can throw a 20 lb med ball. No steps are allowed. Chest pass. Doing it from the knees will help limit the lower body.
6. Conditioning with a Heart Monitor: Do something all out for 60 seconds. Measure how long it takes you to get your heart rate back to lets say 120 bpm.
7. Endurance: How fast can you row a 1000m or bike 3000m. Doesn't matter, just has to be done on the same piece of equipment.