How can you identify weaknesses in your functional training with functional testing?

2 How to perform functional testing?

Functional testing can be done with minimal equipment and space, and it can be tailored to your specific goals and needs. However, some general principles apply to any functional testing session. First, you should warm up properly and follow a standardized protocol that covers the main aspects of functional fitness, such as strength, power, endurance, balance, coordination, flexibility, and stability. Second, you should perform each test with proper form and technique, and record your results objectively and accurately. Third, you should compare your results with normative data or previous scores, and analyze any gaps or discrepancies.

3 What are some examples of functional tests?

There are a variety of functional tests that you can use to evaluate your functional training, depending on your level, goals, and needs. For example, strength can be tested using the push-up test, squat test, plank test, or deadlift test. Power tests might include the vertical jump test, broad jump test, or medicine ball throw test. Endurance tests typically involve the 12-minute run test, 1.5-mile run test, or 20-meter shuttle run test. Balance tests could include the single-leg stance test, Y-balance test, or star excursion balance test. Coordination tests are often the agility ladder test, hexagon test, or Illinois agility test. Flexibility tests may include the sit-and-reach test, shoulder mobility test, or trunk rotation test. Finally, stability tests could include the single-leg squat test, overhead squat test, or bird dog test.

4 How to use functional testing results?

Functional testing results can help you identify your strengths and weaknesses in your functional training, and guide you to make adjustments or modifications to your program. For example, if you score low on a flexibility test, you may need to incorporate more stretching or mobility exercises into your routine. If you score low on a power test, you may need to add more explosive or plyometric exercises to your program. If you score low on a stability test, you may need to work on your core strength and posture. Functional testing results can also help you set realistic and specific goals, and monitor your progress and achievements.

5 How often to do functional testing?

Functional testing can be done periodically to evaluate your functional training and track your changes over time. However, the frequency of functional testing depends on several factors, such as your level, goals, needs, and schedule. As a general rule, you should do functional testing at least once every 4-6 weeks, or at the beginning and end of a training cycle or program. You should also do functional testing before and after an injury, or when you make significant changes to your training or lifestyle. Functional testing can help you stay motivated, focused, and consistent in your functional training, and optimize your results and performance.