Screening, Monitoring, Evaluation & Reporting

Screening

Strength

1RM tests will be used for back squat, bench press and single leg press

3RM tests will be used for straight leg deadlift, hang clean pull and push press and respective 1RM will be estimated from this data 

10RM tests will be used for lateral shoulder raise, seated row, bicep curl and tricep pushdown 

15RM tests will be used for internal and external shoulder rotation

All tests will be completed following the off season active rest period

Other screening tests

Sit and reach flexibility

Shoulder broom handle test 

Single leg balances

300 yard shuttle run 

T test 

Body composition (skinfolds) 

Girth measurements (Chest, upper arm, waist, hips, thigh and calf)

Vertical jump

1.5 mile run 

Evaluation

The same strength tests used in initial screening will be repeated at the end of the off-season so new baselines can be established to be used for the pre-season. 

All tests will be repeated at the end of the pre-season prior to the season beginning  

Monitoring

All tests will be carried out again 6 months into the in-season 

Body composition (skinfolds) will be carried out every 2 months during the season

Progress report

Prior to the initial off-season hypertrophy resistance program, the athletes body fat percentage decreased and also muscle girths increased. This increase comes from an increase in the cross-sectional area of existing muscle fibers and is attributed to the increased size and number of actin and myosin filaments and also the addition of sarcomeres within existing muscle fibers.  This increase in muscle bulk and base of strength then allowed for an effective strength and power phase during the pre-season, during this phase lower limb strength contributed to making the athlete more agile. The athlete was also more stable when changing direction due to ankle prehab and flexibility training. The athlete also felt stronger and more effective in defence during pre-season when they started to play sport related games. The athlete is currently in season and maintaining the gains from the off-season and pre-season periods and is also at the same body fat percentage as at the end of pre-season.