For an athlete's first testing experience, we would advise to complete the “Force” profiling test as a lower-complexity and lower-skilled option vs. the “RFD” considering the fewer number of variables to focus on. However, if you feel as though your athlete is capable and well gym-trained (strength training, hip thrust, isometric strength profiling), feel free to dive into the “RFD” configuration. As a general rule of thumb, those with a low training status and/or biological age should complete the “Force” testing and those with a high training status and/or biological age should complete the “RFD” testing.
Setup:
Ensure the laptop is plugged in and the “Force” or “RFD” software configuration is running.
Adjust the bar so that it is in the correct horizontal position and lift the bar height to its highest position for the athlete’s ease in entering the HEB.
Place a foam pad on the floor of the HEB for the athlete to sit on.
Request for the athlete to sit in the HEB on the foam pad with their heels in the desired position on the foot plate.
Adjust the bar height to the correct vertical position.
Place the laptop on the rest with the software open for the athlete to see.
Click “arm” to start your recording. Once recording, the file will save automatically to your chosen data files export folder after clicking “stop”.
Click “reset” whilst the bar and load cells are untouched to “zero” the force.
*RFD configuration setup extras:
On the RFD mode, click on the white box presenting a “0” and type in 400 or 300 N for bilateral or unilateral training/testing, respectively.
Also, click on the dropdown and select your users associated body mass reading.
*For a recap of the software navigation and associated widgets please click here.
Execution:
Below is a script of cues and tips that can be used to standardise your procedures whilst profiling your athletes:
- You will be performing a hip thrust style movement, except you will be pushing against an immovable bar at the front of your hips.
- When performing a maximum test, you will push as hard and as fast as you can for a designated timeframe whilst being encouraged by me with “push push push” remarks for the duration of the contraction.
- As a practice, please lift your hips up to the bar and have your fingers rest on top of the bar pad.
- Squeeze slightly against the bar providing a “pre-tense” sensation in the body, and watch how the purple force trace moves.
- Prior to pushing harder, squeeze your abs, your glutes, keep your shoulders back, and pull your toes up to your shins.
- Your cue will be to push your hips upwards through the bar as hard as you can whilst maintaining good posture.
- Proceed to complete the standardised warm up as detailed earlier in this document (50% MVIC for 10 s, 75% MVIC for 5 s, 90% MVIC for 3 s, 100% MVIC practice repetition; all with 20 s rest between repetitions).
- Having completed the warm up, we are now going to complete a minimum of 3 maximum contractions pushing as hard and fast as you can for approximately 2 to 3 s. We will give you 30 seconds between each attempt in order to recover suitably.
*RFD configuration extras:
- Please lift your hips to the bar and squeeze as hard as necessary to have the force trace stabilise in between the red horizontal lines (pre-tense window).
- Once you have done so for 2 s, the grey circle will turn purple. This is a trigger to say that the test is ready for you to contract at maximum force and speed.
- The purple light is a signal that the system is ready to receive a repetition. At any time after the circle turns purple, and not as a reaction to the circle turning purple, you may complete a maximum push as hard and quick as you can for 2 s.
- A valid score will appear on the cells of the screen if the test was completed correctly. If the force trace dipped above or below the window prior to your maximal push, or if the pushing motion was too slow, the interface will void the attempt (false reading) and not present any data.
