The Science Behind Weight Room Performance Assessments
Introduction
Continuous improvement and achieving peak performance is the ultimate goal for athletes, sports, and coaches across the world. Athletes strive to enhance their performance, increase strength, and achieve personal bests. However, the journey to reaching these goals requires more than just hard work and determination; it demands a structured and evidence-based approach. This is where weight room performance assessments come into play.
These assessments provide valuable insights into an individual's physical capabilities and serve as the foundation for targeted training programs. In this article, we will delve into the significance of weight room performance assessments, the tools employed for these evaluations, and the key metrics they offer, such as jump testing, grip strength testing, and sprint testing.
The Importance of Performance Assessments
Weight room performance assessments serve as the cornerstone of effective training regimens. They provide athletes and coaches with crucial information about an individual's baseline physical capabilities, strengths, and weaknesses. This data-driven approach allows for the customization of training programs, ensuring that athletes focus on areas that require improvement, thereby optimizing their performance potential.
Performance assessments offer several key benefits:
Individualized Training: One-size-fits-all approaches rarely yield the best results. Assessments empower coaches to tailor training programs to an athlete's specific needs and goals.
Tracking Progress: Objective measurements provide a tangible way to track an athlete's progress over time, allowing both athletes and coaches to see the impact of their efforts.
Injury Prevention: By identifying weak points and imbalances, assessments help mitigate the risk of injuries that can occur due to overcompensation or improper technique.
Motivation: Tangible data can boost an athlete's motivation by showcasing their improvements and highlighting areas where they excel.
Effective Periodization: Performance assessments enable coaches to structure training cycles more effectively, optimizing peak performance during competitive seasons.
How Often Should I Assess?
When it comes to best practices for frequency of assessing athletes, that is largely contingent on the assessment. But research indicates for the best snapshot of performance, at least once a week assessments are critical for understanding athlete fatigue and progress. If an assessment is easy enough to do, you'll get a better idea of when an athlete is at their best on a weekly cadence if you are able to assess at the start of every weight room training session. Non-invasive testing tools are the best for this type of frequency. Perch is enabling at-rack
Tools Used for Performance Assessments
Several tools are employed in weight room performance assessments to gather accurate and reliable data. Tools included are below.
Jump Testing:
Vertical Jump: Measures an athlete's explosive power and lower body strength. Common methods include the Vertec and force plate systems, though velocity based training devices are able to measure this too - including Perch.
Continuous Jump: This measures variation and consistency of jumping and power expression from it. It is measuring power and explosiveness by exerting maximum force in short intervals of time. This is an in intense, high-impact movement and assessing it is critical to understand the repeat ability of stretching and contracting muscles involved.
RSI: reactive strength index is meant to measure the reactive jump capacity of athletes to determine how they cope with the stress from plyometric exercises. It is meant to be a measure of acceleration speed, change of direction speed, and even agility. This is most often measured via force plate, but some VBT devices are able to measure it too.
Broad Jump: Assesses horizontal power and lower body strength. It's a simple yet effective indicator of lower body explosiveness. Most often measured with a broad jump mat or measuring tape, or force plates.
Grip Strength Testing:
Hand Dynamometer: Measures an athlete's grip strength, which is an indicator of overall upper body strength and potential performance in sports that involve gripping, such as wrestling or rock climbing.
Sprint Testing:
40-Yard Dash: Commonly used in football, this test measures an athlete's acceleration and speed over a short distance.
20-Meter Sprint: Used in various sports, this test evaluates an athlete's ability to accelerate quickly and reach top speed.
Metrics and Insights from Assessments
Jump Testing:
Jump testing provides insights into an athlete's explosive power, which is crucial in nearly all sports, especially basketball, volleyball, and track and field. A higher vertical or broad jump indicates strong and explosive muscles. Coaches can use this data to tailor training programs that focus on enhancing an athlete's jump height, leading to improved performance in sports requiring explosive capabilities.
Grip Strength Testing:
Grip strength is a fundamental aspect of various athletic activities, from grappling in wrestling to swinging a baseball bat. A strong grip not only signifies upper body strength but also contributes to overall functional fitness. Athletes with weaker grips may be more prone to injuries or may struggle in sports that demand control over equipment.
Sprint Testing:
Sprint testing is invaluable for athletes in sports like soccer, football, and track and field. By measuring acceleration and maximum speed, coaches can assess an athlete's explosiveness and ability to maintain speed over short distances. This data informs training plans, helping athletes refine their sprinting techniques and boost their overall performance.
Conclusion
Weight room performance assessments are a cornerstone of modern sports training. By using tools such as jump testing, grip strength testing, and sprint testing, coaches and athletes gain valuable insights into an individual's capabilities. This data-driven approach enables tailored training programs, optimized for an athlete's strengths and weaknesses, ultimately leading to improved performance, reduced injury risk, and enhanced motivation. In the dynamic world of sports and fitness, embracing performance assessments is not just an option; it's a necessary pathway to excellence. Remember: if you're not assessing, you're guessing.
Read more about Perch here! And check out Product Videos here. And our support website here.
Back to basics? Review the origins of VBT and Strength Training!
Sources:
Bompa, T. O., & Buzzichelli, C. (2018). "Periodization: Theory and Methodology of Training." Human Kinetics.
Fleck, S. J., & Kraemer, W. J. (2014). "Designing Resistance Training Programs." Human Kinetics.
Comfort, P., & Kasim, P. (2007). "Optimizing Power Output by varying Repetition Tempo." Journal of Strength and Conditioning Research, 21(4), 1032-1036.
Miller, M. G., Herniman, J. J., Ricard, M. D., Cheatham, C. C., & Michael, T. J. (2006). "The Effects of a 6-Week Plyometric Training Program on Agility." Journal of Sports Science & Medicine, 5(3), 459–465.
Kraemer, W. J., & Ratamess, N. A. (2005). "Hormonal Responses and Adaptations to Resistance Exercise and Training." Sports Medicine, 35(4), 339-361.
Further Reading
This AI is Taking Over the Sports World
This AI is Taking Over the Sports World... Every now and then, the sports world gets introduced to a new technology that absolutely changes the game. With professional sport currently operating at a more competitive level than ever, we have a question for you all. What’s the most important factor for teams to focus on?
NBA Teams Embrace AI Weightlifting Tech From Perch
NBA's Nets, Pistons, Heat and Magic using Perch's AI-powered weight training platform
Meet the BostInno 2023 Fire Awards Honorees
They may work out of a Cambridge office, but Perch is working on the field, pitch, and court. A growing number of teams in the NFL, NBA, NHL, MLB, MLS, and NCAA use Perch’s AI-backed weight training platform to monitor player movements during exercises and enhance their motivation, safety, and performance.
Perch Revolutionizing the Way MLS Teams Train in Weight Room
U of L men’s basketball has been utilizing an AI-backed weight training platform this offseason
U of L men’s basketball has been utilizing an AI-backed weight training platform this offseason. The next time Louisville men’s basketball takes the court, how they fare will, in large part, depend on the play of their revamped roster. But their success also hinges on a new AI-backed weight training platform.
Burning Questions with New England Based Innovators: Perch’s Founder, Jacob Rothman
Jacob Rothman and his co-founder created Perch, a company with the goal of making the world a stronger place. Perch enables athletes and coaches to effortlessly quantify weight room performance through a camera enabled device and software. This provides groundbreaking insights to their clientele through the use of AI in their tech stack.
The Future of Sports: Jacob Rothman of Perch On The New Emerging Technologies That Are Disrupting The World Of Sports
Asa part of this interview, we had the pleasure of interviewing Jacob Rothman, co-founder of Perch. Jacob Rothman was an MIT varsity athlete when he herniated a disc in his back during a routine workout. While recovering from his injury, he started to brainstorm ideas for a device that could help athletes better quantify workouts in the weight room
Perch Weight Room Technology Launches Rack Integration with Life Fitness and PLAE
Perch – the first and only piece of weight room technology built for athletes and coaches – has announced a weight rack integration launch with Life Fitness and PLAE, giving users of the equipment an opportunity to elevate their weight room experience by quantifying performance with velocity-based training.
How college football's national champion Georgia Bulldogs are leveraging Perch's 3D camera in the weight room
Perch Announces Investment Partnership with Miami Dolphins CB Byron Jones
Jacob Rothman revolutionizing sports industry with Perch
The journey through life offers many twists and turns. For 2016 MIT graduate Jacob Rothman, his journey has helped him become a revolutionary in the sports and tech world. Rothman first fell in love with sports, specifically baseball, in Charlotte, North Carolina. It was one of the most popular sports where he grew up.
Perch Raises $4 Million Funding Round
Perch, an MIT-developed technology that is helping a growing number of professional and collegiate athletic programs improve overall performance in the weight room and on the field, today announced the raise of a $4 million financing round. This brings the total amount raised by the company to $6 million since the company’s founding in 2017.
Perch Raises $4m For 3d Strength Tracking
Velocity-based training is flexing its strength. For context: Tried and true, for decades, strength and conditioning revolved around percentage-based training — where intensity and load are prescribed relative to an athlete’s one-rep maximum weight. Now, new research suggests that velocity-based training (VBT)—focused on measuring and improving...
Train Smarter With This Cambridge Startup’s Weight Room Tech
A new technology is coming to the weight room. Founded by three MIT athletes, Cambridge-based Perch uses computer vision and machine learning algorithms to monitor an athlete’s movements during exercise in the gym. The startup recently raised a $4 million round from investors like Bradley Bloom, Ledgeways Ventures LLC and Byron Jones...
Weightlifting Camera And Data Company Perch Raises $4 Million Funding Round With Miami Dolphins’ Bryon Jones Among New Investors
Weightlifting camera and data company Perch has raised a new $4 million funding round that includes investment from Miami Dolphins cornerback Byron Jones. Perch makes a 3D camera that straps to weight racks to track an athlete’s movements as they lift, including calculating sets, reps, velocity, and power output via Perch’s connected app.
Perch Is Changing The Game Of Velocity-based Training
Dubbed as an “invaluable addition” to their training program by the Orlando Magic, weight training platform Perch has pulled in a number of new users in NFL and NCAA football and basketball teams. Among those teams include the New England Patriots, Pittsburgh Steelers, Baylor Bears (Men’s Basketball), and North Carolina Tar Heels.
Spotlight: Perch Offers A New Type Of Fitness Tracker
Tech entrepreneurs are disrupting the fitness industry in a number of ways. One of the most prominent is the production of devices that can measure steps and other vitals. But these are often geared more toward cardio exercises. Now, Perch offers something similar for strength training exercises. Read about this new innovation in this week’s...
.avif)
Training Like The Pros: Glenbrook South Using Mit-developed Tech
Glenbrook South is one of a few high schools in the country utilizing equipment adopted by the NFL, MLB, NHL, MLS, NBA and NCAA. The GBS athletic program installed some new state-of-the-art technology in the weight room last summer. With a fall sports season about to conclude, Perch has been paying off.
To Protect And Progress: Glenbrook South Student-athletes Lifting Faster, Smarter, Thanks To New Weight Room Tech
This school year Glenbrook South implemented a new piece of equipment in its weight room designed to monitor and improve training results without beating people up. The MIT-developed Perch system consists of a 3D camera that straps to a weight rack -- it's on all 14 racks in Glenbrook South's weight room -- and a computer...
Exclusive: Saints Install Perch’s 3D Camera Technology
The New Orleans Saints have become the latest client for the 3D camera technology in their workout facility. The technology helped to propel LSU to their 2019 National Championship. Perch co-founder Jacob Rothman recently met with the New Orleans Saints and head strength and conditioning coach Dan Dalrymple. Perch installed their 3D camera...
How the Saints are using 3D cameras and motion tracking in the weight room to gain an edge
The New Orleans Saints are not necessarily trying to make bionic men, but they are feeling around on technology’s leading edge to help their players uncover their peak form in the weight room. So, roll with Saints longtime strength and conditioning coach Dan Dalrymple as he puts on his best cinematic voice. “We have,” he said with a dramatic...
Terps Install 3D Cameras On Weight Racks To Assure Safe Lifting
The University of Maryland Terrapins football team installed 3D cameras on its weight racks this month to help student-athletes lift safely. The cameras track their movements and help the players achieve proper form. This could reduce the risk of lifting injuries. The technology, called Perch, was developed by a former varsity athlete at the...
LSU Football Trainer Jack Marucci Transitioning to Director of Performance Innovation
LSU is in the market for another key position on its staff. On Wednesday the program announced that longtime Director of Athletic Training Jack Marucci, would be transitioning to a new role within the athletic department. Marucci will take over as Director of Performance Innovation for the program, where his primary focus will be to hone in on...
Meet Perch, the new weight room staple that’s becoming a game-changer in the SEC and beyond
Jacob Rothman wasn’t a massive college football fan. He was just your standard MIT graduate/ex-college baseball player who wanted to change the way people lifted weights. But when longtime LSU strength and conditioning coach Tommy Moffitt made the Tigers the first collegiate or professional sports team to roll the dice on Rothman’s new...
Perch Weight Room Tech Added to More NFL, College Football Facilities
The Jacksonville Jaguars, Seattle Seahawks, Ole Miss Rebels and Georgia Bulldogs are the newest professional and college football teams to equip their exercise facilities with Perch, an AI-backed weight training platform that tracks performance during workouts. Those teams join the New York Giants, Tennessee Titans, Miami Dolphins and LSU Tigers...
Weight Room Technology Boosts Sports Performance
In weight rooms across the country, top-flight sports teams are generating data from student-athletes beyond just how much weight is on the bar and how many times they can lift it. "Right now, you go to the weight room and you lift weights, the information you have access to is your sets, your reps and how much weight you moved," says...
MIT spinoff brings artificial intelligence to the weight room
In January, 2019, a Cambridge startup called Perch sold the Louisiana State University football team on a new weight training system that uses video cameras and artificial intelligence software to boost athletic performance. One year later, the Tigers won the national championship of college football.
Pro And College Teams Use New Workout Device That Enables ‘Smart’ Weight Racks
Jacob Rothman, a first and third baseman at MIT, herniated a disc in his back while doing a warm-up set of squats during the summer after his freshman year. Though that helped end his baseball career, it helped launch a new technology. He and two fellow MIT students started working on Perch in 2016. With Rothman’s own physical therapy and...
Perch is Reinventing the Weight Rack and Helping Athletes Train Smarter
An MIT-developed technology is helping a growing number of players and coaches – including those in the NFL, NBA, NHL, MLB, MLS, and Power Five conferences – improve overall performance in the weight room and on the field. Named Perch, the device uses a combination of cameras and machine learning to monitor movements during exercise and enhance...
LSU Football Strength Coach Tommy Moffitt Recaps First Week of Workouts, How Technology Has Helped in Return
Technology like Perch allows coaches and athletes to determine the speed of movement in real time and adjust the weight or exercise accordingly. "Using the velocity-based system we have, Perch, we knew all of the sets and all of the reps and all of the velocities the guys were doing before we left."
An Inside Look at the Technology That Will Help LSU Football Return to Peak Physical Condition
Discovering a baseline for each athlete—whether it's an incoming freshman or a returning player—is just another way in which the Perch technology will help LSU in the coming weeks as it attempts to get its players back in shape. What Perch allows is for strength coaches like Moffitt and Jacobs, as well as each individual athlete, to find the...
LSU Is Winning the Weight-Room Arms Race With Real-Time Data
Three weeks after Perch installed units on each of the 22 weight racks at LSU’s indoor football facility on Oct. 1, Tigers coach Ed Orgeron said he noticed differences in his team’s performance on the field. “I think our guys are stronger and quicker and faster,” he said in late October. “I think as the season goes on, there’s not as many...
Start Gathering Data With Perch Today!
Reach out to us to speak with a representative and get started using Perch in your facility.