Q&A: Assess and Correct

Question: I failed almost every test in Assess and Correct – how do I decide what to do?

This is a great question.  Although I haven’t been asked this more than a handful of times, it definitely warrants a response.The first thing I would ask is, are you being way to hard on yourself? I have seen this from time-to-time. Some people want/need perfection, so if they aren’t 100% spot on, they assume the worst and fail themselves on every single test.

Let’s assume this isn’t you and go from there.

If you failed every test in Assess and Correct, I would this this is a huge wake-up call.

You obviously have some serious deficits with regards to your mobility, stability, and overall movement capacity.

If we were to get someone like you in at IFAST, chances are the vast majority of your training program would revolve around the corrective exercises.  After all, if you can’t stabilize your core effectively, what business do you have loading the bar in your strength training routine?

Or if you don’t have the ankle or hip mobility to squat properly, what business do you have loading that pattern with a barbell on your back?

And please don’t jump in and assume that you need the most advanced progression we have to offer.  You don’t.  Start with the most basic progression and focus on performing each and every rep flawlessly.

If you put your ego aside, chances are you’ll get a lot more out of this than you bargained for.

The good news is, you have nowhere to go but up.  I would perform the corrective exercises daily – the more often you can reinforce clean and efficient patterns, the sooner you’re going to get back in the game and start training hard again.

At the end of the day, though, I wouldn’t dismiss what you’ve learned from the assessment.  Failing every test is a huge red flag, and I would make your movement quality the top priority in your programming for the time being.

I hope that helps – good luck!

All the best

Mike

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  1. Mike:

    Glad to see this question, and have a suggestion for those who fail all the tests.

    I am an older guy (60) whose years of sedentary lifestyle virtually assures that I will fail all the tests to one degree or another. I ended up creating a spreadsheet and graded myself on each test —
    0=Pass — nothing wrong with performance on this test
    1=Not bad — not perfect, and could use improvement at some point, but not a priority
    2=Fail — clearly an area that needs improvement
    3=”My body is supposed to be able to do THAT?! No way!”

    Then, for each test, I went to the corrective exercises for that test and added the test score to that exercise. At the end, I had exercises prioritized, so that those with the highest “scores” were the ones I needed to work on first, since they showed up in more tests or more severely failed tests. That way, I can work on a manageable number of corrective exercises rather than being overwhelmed by a need to correct everything at once.

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