What's your test of progress?

Discussion in 'Other' started by Bro Mo, Mar 8, 2019.


What test do you train for to stay on course and measure progress?

  1. Tactical Strength Challenge (TSC)

    1 vote(s)
  2. PFT (Military, LE, employer, etc)

    2 vote(s)
  3. Powerlifting/Weightlifting Max/Total

    8 vote(s)
  4. 5k, Marathon, Triathlon, Other Endurance Event

    3 vote(s)
  5. Simple & Sinister (S&S)

    4 vote(s)
  6. Beast Tamer

    0 vote(s)
  7. Right of Passage (RoP)

    0 vote(s)
  8. Named Crossfit WOD (i.e., Fran, Murph, etc.)

    0 vote(s)
  9. Tracking a benchmark performance measure is dumb and holds me too accountable

    2 vote(s)
  10. Other

    7 vote(s)
  1. Snowman

    Snowman More than 500 posts

    For the past few years my training has been pretty consistent, so I don't really need tests to see if I'm making progress or not. Either it gradually gets easier to do the work or it doesn't. If things aren't progressing, or are regressing, it's likely a recovery issue. I know the process works, so really all I have to keep tabs on are the things that could potentially interfere with the process.
    Harald Motz likes this.
  2. offwidth

    offwidth More than 5000 posts

    @Bro Mo
    I'm curious... did the majority of responses in this thread address your original question in the way you expected them to?
  3. Bro Mo

    Bro Mo Quadruple-Digit Post Count

    I think so. At the time I was reading through a bunch of threads/posts that went something like, "I dont have any objectives, what should I do?" I wasn't that surprised to see as many responses here that were similarly vague about objectives.

    I was in a similar boat for some time that I didn't have a long-term performance objective and I believe that it really screwed me by not having that distant destination. Every goal seemed pretty short-term and just a bunch of pin ball from island to island. I was just wearing out the sails wandering around the ocean - even if in a general direction. I wish I would have really assessed my need for fitness much more succinctly and precisely.
    Last edited: Mar 15, 2019
    North Coast Miller and offwidth like this.
  4. North Coast Miller

    North Coast Miller More than 2500 posts

    And what was the conclusion?
  5. Bro Mo

    Bro Mo Quadruple-Digit Post Count

    I really appreciate that StrongFirst created the TSC for everyone without a specific test/sport to train for.
  6. North Coast Miller

    North Coast Miller More than 2500 posts

    So basically improve max DL, max chinup, max snatches for time?
  7. Bro Mo

    Bro Mo Quadruple-Digit Post Count

    Last edited: Mar 16, 2019
  8. Oscar

    Oscar Quadruple-Digit Post Count

    I always wondered if the snatch test, being so short, is representative of cardio endurance.
  9. offwidth

    offwidth More than 5000 posts

    Well... there's endurance and then there's endurance...
  10. Bro Mo

    Bro Mo Quadruple-Digit Post Count

    Doesnt matter if there isn't a need. If there is a need, then the test needs to be different.
    LukeV and North Coast Miller like this.
  11. Anna C

    Anna C More than 5000 posts Certified Instructor

    I would say there is some correlation between good aerobic fitness (if this is what you mean by cardio endurance) and being able to pass a snatch test, yes. But someone with a lot of strength, power, snatching skill, and decent tolerance for glycolysis/lactate buildup can get through a snatch test without a big aerobic engine, so I wouldn't say it's necessarily representative.
    Steve W. and Oscar like this.
  12. Steve W.

    Steve W. Quadruple-Digit Post Count

    I concur with Anna's assessment. If you are strong enough, know how to snatch, and are willing to suffer for 5 minutes, you can pass the snatch test.

    Yes, you may end up sucking wind but that doesn't mean a big aerobic base is necessary or sufficient.
    Oscar likes this.
  13. Oscar

    Oscar Quadruple-Digit Post Count

    Last edited: Mar 16, 2019
  14. offwidth

    offwidth More than 5000 posts

    Conversely you could have a huge aerobic engine.... but if you don't have efficient technique (or technique at all) and not enough strength then you had best be prepared to suffer even more...
  15. Anna C

    Anna C More than 5000 posts Certified Instructor

    Exactly. That's why the 5-minute snatch test is so brilliant. It's only 5 minutes, and is incredibly illuminating as to your strengths and weaknesses.
  16. North Coast Miller

    North Coast Miller More than 2500 posts

    I'd say it is very technique intensive.
    Denny Phillips likes this.
  17. Shawn90

    Shawn90 More than 500 posts

    I train for health, so my favorite measurement would be CP test. For strength I'd consider C&P, or just the MP, for a good test.

  18. Alan Mackey

    Alan Mackey Triple-Digit Post Count

    A few years back, I decided to go on a permanent Park Bench Mode and never looked back. So now, the only metric I care about is this: to train more often than not. And that doesn't necessarily mean strength training; running, martial arts, mobility... they all count as training.

    If I end up the year having trained more than 190 days, I will be happy.

    And, since I have no real goals to achieve anymore, I use this thing I call shame levels. These are the low-end performance levels I should be able to do any day, anytime, anywhere, irrespective of how much sleep I got, how tired I am and how sick I'm feeling (within reason).

    Current shame levels (these are subject to constant adjustments):

    - Running a 5K in no more than 25-30 minutes.

    - Five solid reps of any of these exercises: front squat, snatch grip Romanian deadlift, incline bench press and incline row (torso at 45º), pull ups or dips, using 125%-150% of bodyweight.

    - Medium-hard sparring for five minutes, without puking my guts.

    - Crawling for five minutes straight.

    These are not meant to be done all at once. Just make your own personal shame level list (aim WAY lower than you think), pick one randomly and see if you can do it when you have spent the night trying to calm the baby down and have running a mild-fever.
  19. Anna C

    Anna C More than 5000 posts Certified Instructor

    I like that approach. Curious, if you find that you can't do one of these, do you adjust the emphasis of your training to try to get it back up to par?
  20. Bro Mo

    Bro Mo Quadruple-Digit Post Count

    I believe I was on a similar plan for a long time to my demise. Without a goal, is it still training or does it become something else?
    North Coast Miller likes this.

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