Assessment & Program Selection

Effective programming begins with accurate assessment. Understanding an athlete's current abilities, limitations, and goals allows for program selection that maximizes progress while minimizing injury risk. This chapter provides systematic frameworks for athlete assessment and program matching.

The Assessment Process

Why Assessment Matters

Starting Point Accuracy: Without knowing where an athlete currently is, programming is guesswork.

Weak Point Identification: Assessments reveal limiting factors that may not be obvious from training.

Progress Measurement: Baseline assessments enable objective progress tracking.

Injury Prevention: Identifying mobility restrictions and imbalances prevents future problems.

Program Personalization: Assessment data drives individualized programming decisions.

The Needs Analysis Framework

Step 1: Goal Identification

Primary Goal: What is the athlete's main objective? (Skill, strength, hypertrophy, competition, etc.)

Secondary Goals: What other outcomes are desired? (General fitness, injury prevention, aesthetics, etc.)

Timeline: Is there a target date or is this ongoing development?

Step 2: Training History

Training Age: Years of consistent, appropriate training.

Previous Programming: What has worked? What hasn't?

Injury History: Past injuries that may affect exercise selection or loading.

Exercise Competency: Which movements are well-established vs. need development?

Step 3: Current Capacity Assessment

Movement Screen

Evaluate quality in fundamental patterns:

Interpretation:

• All passing: Progress to advanced assessments
• Failures: Address mobility/stability before loading

Strength Assessment

Test key movements for baseline strength:

Upper Body:

Lower Body:

Core:

Skill Assessment

Test current skill level:

Work Capacity Assessment

Assess conditioning and recovery capacity:

Step 4: Lifestyle Factors

Training Availability:

Recovery Capacity:

Program Selection Decision Tree

Decision 1: Training Age

Is training age less than 1 year?
├─ YES → Linear Progression Program
└─ NO → Continue to Decision 2

Decision 2: Primary Goal

What is the primary goal?
├─ Maximum Strength → Strength-Focused Program
├─ Muscle Building → Hypertrophy Program
├─ Skill Acquisition → Skill-Focused Program
├─ Competition → Periodized Competition Program
└─ General Fitness → Balanced Program

Decision 3: Schedule Compatibility

How many days can you train?
├─ 2-3 days → Full-Body Program
├─ 4 days → Upper/Lower or PPL (rotating)
├─ 5 days → PPL or Skill-Strength Split
└─ 6 days → High-frequency specialized

Decision 4: Weak Point Priority

What is the biggest limiter?
├─ Pushing strength → Push-emphasis program
├─ Pulling strength → Pull-emphasis program
├─ Core/compression → Core-priority program
├─ Lower body → Leg-emphasis program
├─ Work capacity → Include conditioning blocks
└─ Mobility → Incorporate mobility work

Program Matching Examples

Example 1: Beginner Wanting Muscle-Up

Assessment Results:

• Training age: 8 months
• Pull-ups: 6 reps
• Dips: 8 reps
• Goals: Achieve first muscle-up

Analysis:

• Training age is under 1 year—linear progression effective
• Pull-up and dip strength insufficient for muscle-up
• Need strength base before skill focus

Program Selection: Linear progression with pulling emphasis. Build to 12+ pull-ups and 12+ dips before dedicated muscle-up work.

Example 2: Intermediate Wanting Competition

Assessment Results:

• Training age: 3 years
• Weighted pull-up: +40% BW
• Front lever: Advanced tuck 8 seconds
• Competition in 16 weeks

Analysis:

• Intermediate training age—block periodization appropriate
• Strength base adequate, skill refinement needed
• Clear timeline allows structured peaking

Program Selection: Block periodization with:

• Weeks 1-6: Accumulation (volume, base strength)
• Weeks 7-10: Transmutation (skill integration, intensity)
• Weeks 11-14: Realization (competition movements, peaking)
• Weeks 15-16: Taper and compete

Example 3: Advanced Athlete Maintaining Multiple Skills

Assessment Results:

• Training age: 6 years
• Full front lever, straddle planche, muscle-up mastery
• No specific competition, wants continued development
• Can train 5-6 days per week

Analysis:

• Advanced training age—sophisticated programming needed
• Multiple skills to maintain while progressing
• High training availability

Program Selection: Conjugate or undulating periodization with:

• Daily skill rotation
• Max effort and dynamic effort days
• Maintenance work for established skills
• Focused blocks for target skill development

Example 4: Recreational Athlete with Limited Time

Assessment Results:

• Training age: 2 years
• Moderate strength across patterns
• 3 days per week available
• Goals: General strength and muscle, no specific skills

Analysis:

• Intermediate training age
• Limited training days require full-body approach
• General goals allow flexibility

Program Selection: Full-body undulating periodization:

• Day 1: Strength focus (heavy, low reps)
• Day 2: Hypertrophy focus (moderate weight, higher reps)
• Day 3: Power/skill focus (explosive, practice)

Creating Individualized Programs

Template Modification Framework

Start with Template: Select the closest matching program template.

Modify for Assessment Results:

Monitor and Adjust:

• Track performance weekly
• Adjust based on response
• Re-assess every 4-8 weeks

Red Flags in Assessment

Stop and Address:

• Pain during movement screens
• Significant mobility restrictions
• Chronic injury patterns
• Extreme imbalances (>30% strength difference)

Modify Programming:

• Address issues before progressing
• Include corrective work
• Consider professional evaluation

Periodic Reassessment

Reassessment Schedule

Adjusting Based on Reassessment

Positive Response (Progress):

• Advance progressions
• Increase volume gradually
• Add complexity

Neutral Response (Plateau):

• Change training variables
• Address potential limiters
• Consider deload

Negative Response (Regression):

• Reduce training load
• Assess recovery factors
• Check for overtraining or injury

Conclusion

Effective program selection begins with thorough assessment:

1. Identify goals and establish timeline
2. Evaluate training history for context
3. Test current capacity across all domains
4. Consider lifestyle factors affecting training
5. Use decision frameworks to select appropriate programs
6. Modify templates based on individual findings
7. Reassess periodically and adjust

By matching programs to individual needs rather than applying generic approaches, coaches and athletes ensure optimal progress with minimized injury risk.

In the final chapter, we'll provide ready-to-use program templates that implement the principles covered throughout this course.