Why we profile your health and fitness at Range of Motion.
At Range of Motion, we profile your fitness every 12 weeks.
This is a major first step in a process that allows us to individualise the exercise we give you.
You see, every single person at Range of Motion follows a different program. We believe that because no two people are the same, no two exercise programs should be the same either (read ‘Why we have an individualised approach to exercise at Range of Motion‘).
As part of this fitness profiling, our clients work with their Personal Coach to score a wide range of different variables on a scale of 1-10 (read: Why we focus on one-on-one Personal Coaching at Range of Motion).
This includes things like how good you are at various power lifting movements (which tells us how strong you are), how good you are at bodyweight movements (which tells us how well you can move your own bodyweight), how good your cardiovascular fitness is, and how fast and powerful you are.
From all these 1-10 ratings, we’ve created a system that averages your scores in three different categories:
– Absolute Strength (A).
– Relative Strength and Stamina (R).
– Work Capacity (W).
– Power (P).
It then ranks these four letters in order, from your lowest score, to your highest score.
These four letters then become your fitness profile.
For example, if your profile is WRPA, it means your work capacity is your biggest weakness, followed by relative strength and stamina, power, and finally, absolute strength as the thing you’re best at.
But the process doesn’t end here.
To really get the benefit from this process, we can use this profile to decide what types of exercise you should be doing.
And the reason we can do this comes back to one of the cornerstone beliefs at the heart of how we prescribe exercise to our clients.
The best way we can impact someone’s health (or their physical performance for that matter) is to focus more attention on those things that need the most work. By doing more of something, we’ll get better at that thing.
You can read about why this is so important by checking out ‘Why we focus on our weaknesses at Range of Motion‘.
There are certain types of sessions that are best suited to each of the four areas of Absolute Strength, Relative Strength and Stamina, Work Capacity and Power. So we need to spend more time doing the types of sessions that will address our major weaknesses (the major things standing in the way of improving health).
So here’s how we turn your four letter profile into your exercise program. Let’s use the example of a ‘WRPA’ profile:
One cycle of your program is 18 sessions. You’ll move through the 18 sessions at a pace that is right for you.
Four of the 18 sessions will be focussed on improving ‘W’ (because this is the letter that most needs improving – so we spend more time working on it).
Three of the 18 sessions will be focussed on improving ‘R’. Two of the 18 on ‘P’. And one of the 18 on ‘A’.
This gives us ten sessions, biased towards your needs.
We then have two of the 18 sessions focussed on your weakest movements. For example, if (when you originally profiled) your leg strength is a major weakness, you’ll do an extra session working on this. Any maybe your running is another thing that needs work, so there will be a designated session for that too.
The final six sessions are more general sessions that are important to everyone. Even if you’re already really strong, you should still be working on further improving your strength.
As you can see, there’s a lot of variety, and a lot of different types of exercise. You can learn more about why this is important by reading ‘Why we draw from so many different fields of exercise at Range of Motion‘.
We evenly distribute the different session types through your program so there’s plenty of variety, and you’re not working on the same thing in consecutive sessions.
Of course, over time, by having this ‘weakness biased’ approach to exercise, we will improve on our weaknesses, and over time, your profile will change.
Every 12 weeks yo will be reprofiled. And so, the program will adapt to reflect your evolving needs and the cycle begins again.
Dan Williams is the Director of Range of Motion. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology. He has worked with many thousands of individuals along the full spectrum of health, and has coached at The CrossFit Games. He regularly presents to corporate and fitness industry groups and mentors Fitness Professionals.