Unlock the power of assessment and tracking

As athletes, it is critical to use assessments in an advantageous way to guide programming towards the goals we wish to achieve. As general health and fitness participants, this is equally as important.


Simply put by Eric Cressey and many others, “If you’re not assessing. You are guessing.”

With jobs, families, and other vices pulling at our time, it is important to not waste time with training that fails to meet our needs. When used correctly, assessments unlock key data.


Ever feel that one side is tighter than the other? If you’re a swimmer, does one catch happen a little wider than the other? OK. Great! Now how much is the difference?

That is where an assessment comes in.


Not only does an assessment help quantify differences when comparing the left and the right side of the body, it provides a tool to compare with over time. Complete a new training cycle? Hitting higher volumes in the pool? An assessment helps you quantify changes that occur. Not only does it show improvement, it can show you when training is negatively impacting you. Then adjustments can be made before injury occurs.

You do not need the latest tech gear to be effective. Take our online training assessment for example. Everything is completed with minimal equipment and does not need wearable technology.

As part of RITTER Masters, you get access to our online assessment and complete a “Basic Training.” By the end, you will have the resources needed to take the data from your personal assessment and design a proper program based off of this.

Yes, assessment drives exercise selection.

Now let’s talk tracking. Let me paint a scene for you.

Jenny and John start their resistance training session for the day. This is their second time through this particular session (completed last week). The first exercise is a goblet squat for five repetitions. Jenny wrote down that she completed the exercise with 25# during the previous week. John thinks he did the exercise with some weight in the range of 35# to 55# last week, but he’s a little unsure.

Who is in the better position to succeed?

Jenny knows exactly what weight she used last week. This means she will be, at minimum, matching her performance. If the goal is to progress the weight weekly, she has the data to do so safely and effectively.

John thinks he needs to be using anywhere from 35 lb to 55 lb. That’s a wide range. If he did 35# last week and thinks he did 55 lb, 55 lb this week could result in too much of a jump in weight. This could lead to injury.

On the other end, let’s say John did do 55 lb last week, but he thinks he did 35#. He completes this week’s training with 35 lb. Did he get the most out of his training this week? No.

Capture some baseline data on yourself. Use this baseline data to monitor the effects of training, whether positive or negative. This can save you a lot of hassle in the future and can help take your training to a more effective level. 

Want more information on proper exercise selection and progression for masters athletes? Check out The Athlete Life.

Posted on September 6, 2016 .