Key Performance Indicators. KPIs.
In Part 1 of our 2-part newsletter covering KPIs and training, we looked at assigning KPIs to an exercise to create an objective set of parameters to determine progression or regression of an exercise. If you missed it, you can have a read of it here, before delving into this week’s article.
KPIs are also useful from a big picture view when undergoing training phases with specific outcomes, to ensure that performance markers achieved in previous phases are maintained. In simple terms, if you’ve just wrapped up a strength training phase, and embark on a hypertrophy phase, you don’t want to lose all those strength adaptations you’ve built up over the course of that training block.
So how can we apply this to our programming?
Much like KPIs can provide a singular pass or fail criteria to determine progression or regression for an exercise (e.g. completing a requisite number of reps at a certain load), we can have a performance marker or markers that we periodically assess to make sure we’re meeting the pre-set standard. When this standard is met, we can say with more objectivity that our volume, frequency, intensity, or duration is being managed appropriately, as not only are we progressing in our primary objective, but we’re also maintaining other performance markers in the process.
By contrast, if we can see a noticeable dip in performance in performance markers for the areas that we want to maintain, we can then make adjustments to our training programme to help alleviate or offset this.
Using the example of training for hypertrophy but wanting to maintain an element of cardiovascular fitness, or simply put, stamina, setting a KPI for a 5-kilometer run that we want to be able to hit repeatably allows us to measure if we’re on track or not. This might come down to being able to complete the run within a certain time or maintain a specific heart rate at a given pace.
Failing to meet chosen KPIs (assuming that this couldn't be attributed to poor sleep, recovery, or nutrition) would then provide some idea of what programming adjustment might need to be considered to correct this, for example adding in another steady-state aerobic workout. Of course, whatever adjustments are made, it’s important not to have them hinder our ability to achieve the main goal, in this example, building muscle.
Conclusion
Consider setting some objective performance indicators the next time you put pen to paper, to make sure that you’re tracking things. Remember the adage: what gets measured, gets managed.” When you know what you’re doing currently, it’s easier to know what you need to do to get to where you want to go. It also takes as much human subjectivity out of the equation, as you can confidently say whether you've "passed" or "failed". It'll be a game-changer for your progress.
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