The DPI Digest: Weekly Performance Education

Hello there!

Let's talk Assessments. After last week's email regarding consults, you now have a better idea of how to have your first conversation with your potential client. After the conversation concludes (which should be ~20-30 minutes max), then you need to test to see where they're at.

Here's a rundown of the information you need:

1. Basic Measurements

   • Height

   • Weight

   • Waist

   • Hips

   • *Additional measurements: Chest, Arms, Thighs (not required, but some clients may like to know)

2. Body Composition

   • There's a few ways you can measure their body fat:

     • A. In-body Scanner (if you have one at your gym; also will be the most accurate of the ones listed here)

     • B. Skinfold Calipers (my personal go-to since I always have one in my work bag)

     • C. Bioelectrical Impedance (looks like a video game controller; most gyms have them, and though they're the least accurate of these listed, it works in a pinch and gives a ballpark number)

3. Movement Assessment

   • We're testing for movement quality here. The two most prominent are:

     • Overhead Squat Assessment (all you need is a pvc pipe, and can be done in a couple of minutes including notes)

     • Functional Movement Screen (7 different tests in one screen; think of it like OHSA on steroids)

4. Muscle Endurance

   • We're testing to see what fitness level they're at strength-wise, and it also paints a picture of how well they can do a particular exercise.

   • A few that you can use are:

     • Push-up

     • TRX Row

     • Plank

       • We're testing to see how long / how many they can do with good form.

       • Rule of thumb, if their form breaks on more than 2 reps, I stop the test; usually means they're tapped out.

5. Cardiovascular Endurance

   • We're testing to see what cardio activity does for them, and this is where we're measuring their heart rate before and after the test.

   • A few of those tests are:

     • YMCA 3-Minute Step Test

     • 1.5 Mile Run Test

     • Rockport 1-mile Walk Test

Seems like a lot, right? Here's the deal: if you want to do all of them to be thorough, game on. It shows you take what you do very seriously, and makes it easier to close the sale. If you're limited on time, the Cardiovascular Endurance test can be omitted for now, as that one will be the most time-consuming. And, the muscle endurance will already paint a good picture of what their fitness level is like.

Once the assessment is concluded, I put them through a mini workout so they have an idea of how I run my sessions. Typically, I'll have them do a modified version of the warm-up I put them through. Here's an example:

• 1. Mini-Band Glute Activation

• 2. Dynamic Stretches (Knee Hug and Leg Cradle x4 each)

• 3. Rotator Cuff Activation (YTWLs x10)

• 4. Plank Complex (Prone/Left/Right Side plank, each for 10-15 seconds)

A lot of information, yes, and I thank you for reading all of it (I hope you did, lol). Adjust things accordingly with how you'd like to run your consults, then as you progress you'll continue to improve.

Next week I'll be discussing how I structure my preliminary workouts with my clients so you can see exactly how I start them out with their training.

Until next time, be the best!

- Coach Brandon