What we measure and why it’s important.

We love data. To us, it’s actionable metrics. It provides the hard truth. There’s no arguing with it. And better yet, it helps you (yes, you dear fitness buff) stay accountable to your goals. Quite simply, it provides vital information on how we (yes, we your beloved trainers) can improve our programming and deliver better resources to help you succeed.  This week we’re going to be completing our Fitness Test and adding in a new measurement called the Functional Movement Screen.  That’s why we want to spend a minute to explain how we use data with our Strength Program, the Fitness Test, Body Composition Measurements, and, now, the Functional Movement Screen. 

 

Strength Program

Overview

One of our main focuses in the small group classes is to build “pure” strength.  We follow Jim Wendler’s 5/3/1 program because it’s incredibly simple to follow, especially in a group setting. More importantly, it works. In it, there are four main lifts: deadlift, squat, bench press, and overhead press.  When you join our classes, you’ll spend anywhere from four to eight weeks improving your technique before doing a four-rep max test.  This will determine your weights moving forward. The table below outlines how it works. 

  Reps / Percent of 4 rep max
Week One 5 reps at 65% 5 reps at 75% 5+ reps at 85%
Week Two 4 reps at 70% 3 reps at 80% 3+ reps at 90%
Week Three 5 reps at 75% 3 reps at 85% 1+ reps at 95%
Week Four 5 reps at 40% 5 reps at 50% 5 reps at 60%

 

Benefit

Helps you gain strength through consistent, methodical movements.

 

Fitness Test

Overview 

Every two to three months we spend a few days completing a fitness test. In two minutes, you give it your all to max out on push-ups, sit-ups, and squats. And let’s not forget finding your best time in the 2,000 meter row.

 

Test Time
Max # of Push-ups 2 Minutes
Max # of Sit-ups 2 Minutes
Max # of Squats 2 Minutes

2,000 Meter row

Benefit

Measures and tests your cardiovascular endurance.

 

Body Composition

Overview

We take about nine circumference measurements every six to eight weeks from those of you looking to change your body composition.  This is a free service that we offer every other week on Sundays.  In addition to the circumference measurements, we do a three-pinch skin fold test to calculate body fat percentage. We’ll also measure your current weight and take a few pictures.

Benefit 

Helps you stay accountable to your goals related to weight loss and toning up.

 

 

Functional Movement Screen

Overview

The Functional Movement System (FMS) is a ranking and grading system that documents movement patterns key to basic human movement. Adding the FMS screen to our training will give us more information on what corrective exercises we need to implement and if there are any exercises or movement patterns that you’ll need to avoid.

Benefit

Improves the quality of your movement. After all, here at Paramount we care about quality more than quantity.