In the Match Fit program, there are 2 testing periods:
Prior to the start of the program (week 0)
Once the program is complete (week 12)
Keep in mind that youu MUST record a video of each test.
In terms of the tests themselves, if I were working with an athlete in-person, we would do a large battery of tests - but because of the remote nature of this program, this is not possible. Having a simple approach/test protocol that can measure multiple qualities simultaneously is important (and better than the alternative - no testing / tracking at all). Below are 4 mandatory tests (and 1 additional test if you have access to a radar gun).
Note - I will be sending you a sheet where you will input all of your results.
1) Lower-Body Strength - Back Squat Test OR Goblet Squat Test
Here you will only perform 1 of 2 tests to measure lower-body strength.
A) Back Squat Test
If you have extensive experience back squatting AND you adhere to the below guidelines, my recommendation is to perform a 3RM or a 5RM back squat test (more below).
Perform a back squat test IF:
You’ve trained with a deep back squat for more than a couple years.
You have someone experienced spotting you.
You have no lingering lower-body aches or pains.
Guidelines to Follow:
For most athletes, I do not recommend performing an actual 1RM test. I prefer using a predicted 1RM test, especially with younger and/or less experienced players. Keep in mind that the closer you get to a true 1 rep max, the more accurate the test becomes. For instance, if I performed 3 reps for 150 lbs, this would give me a better indication of my max compared to performing 5 reps at 135 lbs. Also note that whatever weight/rep ratio you use, the test is most accurate when you are not able to perform another (quality) rep on the final set (i.e. if you can do 5 reps for 135lbs, you would not be able to perform 6 reps, 5 is the absolute limit).
It’s your choice whether you perform a 3RM or 5RM test - either way we will use a formula to predict your 1RM (watch video below but again, you will stick to 3 or 5 reps instead of singles - i.e. 1 rep).
Please use a legitimate full squat - not a half squat or a squat with poor form. If you can’t get your thighs below parallel because of strength and/or mobility constraints, go directly to the goblet squat test/section below.
Start with light loads and gradually increase load from set to set until you’re starting to reach loads that become difficult / get closer to your 3RM or 5RM. The last set will be the max amount of load you can perform for either 3 reps or 5 reps (depending on which variation you feel more comfortable with.
If you’re able to perform the back squat test, we’ll be using your predicted 1RM to determine some of the loads that we’ll use during your training. Don’t worry if you cannot perform the back squat test, the goblet squat test will also provide us with a more than adequate starting / reference point.
This test evaluates a player’s ROM through various joints. It also allows us to analyze squat mechanics and provides an indication of basic strength levels.
Guidelines to Follow:
Use at least a 50lb dumbbell or kettlebell (can go up to as much as 100lb) and execute a squat with full range of motion (thighs below parallel - i.e. hips below knee height).
I advise you to use a heel wedge or weight plates and place them under your heels when performing this test. We’re not testing ankle mobility so there is no need to perform the test with a flat shoe.
There’s no real score here, either you can do at least 5 reps with 50lb, or you cannot. You will record the load used and the number of reps performed at that load (high quality reps with good form will be counted only).
Note - Because you must hold the weight in between your arms, it will force you to stabilize the trunk during the descent. This turns the exercise into a simultaneous upper-body/trunk strength test.
3 - Max Strength - Upper-Body
Your max upper-body strength in this program will be measured by the heaviest weight you can bench press for 1 rep (actual or predicted). Please use the same guidelines that were outlined for the back squat above. Again, incorporate a 3RM or 5RM test in particular, using an estimated bench press if you are not working with a coach or you have never bench pressed in the past.
4. Explosiveness - General
As we’ve seen previously, explosiveness and athleticism in general are a product of several physical qualities. That means that a vertical jump or a broad jump don’t measure explosiveness in isolation - other factors are important and should be considered. However, going through each test (and each stage of training) we can get a pretty good idea of an athlete's explosiveness.
Because of equipment limitations, I typically use the broad jump to measure a player’s general explosive abilities. Follow these guidelines:
Draw a line (or use the tennis court lines) and stand behind it. DO NOT let your foot touch the line.
Jump as far as you can AND land it (if you fall backwards, it doesn’t count).
Measure from the back of your foot/heel - either have a friend/coach help you OR hold a piece of chalk and just make a mark behind your heel on every attempt.
After a sufficient warm-up, perform 5 max attempts and record the best value.
Note - you must take the measurement from the foot/heel that is closest to the starting point.
5. Explosiveness - Specific
Here, we’ll be measuring your max serve speed. It’s arguably the most important test as it brings all the qualities together. To serve well we must have strength, explosiveness and solid serve biomechanics.
Because you’ll be serving maximally every week, starting at week 3, I suggest the following:
a) Start recording your max serve speed from week 3 (following the serve speed session guidelines) and track it every single week. This will allow you to see fluctuations.
OR
b) The week prior to week 1 (week 0 - testing), follow the same guidelines that are outlined in the serve speed section on how to perform a serve speed session. Take no more than 10-15 max effort serves and record your highest serve.
Whichever option you choose, make sure you stick to these guidelines:
Use new balls when performing serve speed sessions.
Always use the same measuring device (we use a the Smart Coach Pocket Radar) and position it in the same spot each week. If you alter the position or us a different radar gun, your results will no longer be valid and cannot be used.
Track your results! I like to take 2 measurements - 1) the fastest serve that landed inside the service box AND 2) the fastest serve attempt (irrespective if it landed in the court or not). I do that because if my fastest serve was out by 2 inches, it still gives me an indication of how fast I can serve (over time, we’ll just need to make sure the ball lands in).
Possible Scenarios
As you’re progressing through the program and keeping track of the results, these things will help you navigate your training. Here are a few scenarios that might arise, and what you should do about them:
Scenario 1 - Everything Going Up
If your squat, broad jump, serve etc keep increasing, continue with the training program as is. Keep in mind that I’m talking about general increases, not daily or weekly fluctuations (which are a normal part of the training process).
Scenario 2 - Everything is Going Down
If your metrics are going down, it’s probably a sign of fatigue (or maybe overtraining). Take a look at your weekly training, your sleep hygiene and your nutrition and re-adjust accordingly. Odds are you’re probably playing too much tennis alongside the Serve Max program.
Scenario 3 - Serve Speed has Plateaued
If your squat keeps going up and your serve has stalled (or has come down a bit), it’s probably a sign that you need to adjust the training and take strength out for a while, focusing primarily on activities that are fast / explosive. My recommendation is simply to keep cycling through weeks 9 and 10 for a period of time (these don’t have any heavy lifting and are designed to get you fresh + explosive). For some, it might take 1 week of explosive work to get fresh and see serve numbers go up, for others, it might take a few weeks - stick to the process.