There are dozens of health and fitness assessments a trainer can use to help clients track their progress, but I don’t like to bombard people in the first session. It can be overwhelming, and I want to make sure we have enough time to get in a solid workout.
However, if one client can handle a barrage of assessments, it’s my buddy Jason. I once told Jason that he had a real “affinity for tedium,” and he took it as a compliment. He likes details, metrics, measurements, scores, and stats. I’m sure he would have patiently stood by while I pinched him with my skin-fold caliper, recorded all his circumferences, assessed his heart rate, and tested his maximum strength. But 60 minutes goes fast, so I decided to stick to the overhead squat assessment (read more about that in this post) and the Davies Test, which assesses upper body strength.
After a warm-up and some stretching, I tapped into Jason’s love for minutiae (and reasonable amount of like for running – he ran track in high school, and it’s still his go-to cardio) with a highly specific series of timed 200-meter sprints, all to be performed at various rates of perceived exertion (RPE). We started with a warm-up run with an RPE of 50% and then dialed things up with a second 200-meter run at 75% RPE. The final 200 meters was an all-out sprint.
After a couple minutes of rest, I explained the next portion of the workout, which was comprised of kneeling get-ups, ball slams, sit-ups and burpees, which elicited this response:
I know, I know. Burpees = ugh. But they’re the ultimate full-body exercise. I somehow convinced Jason to crank out a few.
And we’re still friends.