Baseline Performance - Everything You Need To Know

Figuring out your baseline performance lets you take a good look at where you are currently, and helps you create goals on where you want to be. Being able to watch your improvements over time gives you concrete evidence that your training is working. A lot of athletes who are just starting out tend to skip this step, but it's one of the most valuable pieces of information you can have.

Knowing your baseline performance gives you insight into how much intensity you can, or should, put into your workouts and rucks. You may notice stiffness or even poor postural habits you've kept over time that could be limiting your range of motion.

What Is Baseline Performance?

Baseline Performance is a way for you (and for PATHFINDER) to measure your improvement at the end of Class compared to an established baseline recorded in the beginning of Class in four (4) key areas. These four key performance areas are:

  1. 2 minutes maximum push-ups
  2. 2 minutes maximum sit-ups
  3. 2 mile run time
  4. 2 mile ruck time

While performing your assessment, do as many push-ups and sit-ups as you can for time and record those numbers. On your run times, it's okay to walk. If you're new to assessments, it can feel intimidating, but everyone starts somewhere.

Performance Exercise Guidelines

Timing and Structure: 
You don't have to do all the exercises one after the other. You don't have to conduct them in the context of the APFT parameters either (although you are welcome to and can use these numbers if you are attempting any APFT Challenge). You can do push-ups today and sit-ups tomorrow. Up to you. But try to get them recorded as soon as possible so we can see your improvement over time.

Proper Form: 
You'll want to use proper push-up and sit-up form as prescribed by the APFT guidelines. If you are not yet at the level where you can do the proper form, then do your best and record it as your baseline, then endeavor through the Class to improve your form and do them as prescribed.

The Run: 
Do the full 2 miles in one go. Even if you have to walk some or most of it. Do not wear a ruck, and try to do your run on a flat course. 

The Ruck: 
Do the 2 miles in one go. Your ruck weight does not matter (Advanced is not required to use 45#/30# dry weight). But whatever weight you do choose, use the same weight when you retest at ENDEX.

Limitations: 
If you have limitations that would prevent you from doing any of the exercises, just skip that metric and don't enter anything.

Recording Performance

Baseline Performance is found on your dashboard in the Online Log system that has your log system options. You will see a button labeled: Set Performance. Click/tap that button to get to the new entry form where you can enter your baseline metrics.

Where To Find Baseline Performance

When you click/tap the "Set Performance" button you will see a new screen where you can enter your numbers. Enter your numbers carefully; once you submit them you will not be able to edit them

You will also notice that the ENDEX stats are inaccessible at this time. Those will not come available until one week prior to the end of Class. We request that you do not test your performance until at least that time, especially if you have not completed your program requirements. You will still be able to update your ENDEX stats for about a week after then end of Class, so you can even test after ENDEX if you need to.

Baseline Performance Input

Common Questions

Do I have to do this?
No, you don't, but it would really help us if you did!

Why are we doing this? 
Two reasons: 

  1. We want establish standard, measurable performance metrics to show in a quantifiable way the improvements a Roster can achieve through the program, and 
  2. We want to be able to publish the results in aggregate publicly as one dimension of hard proof that the program produces results.

So you're going to publish my stats publicly?
No, your name and/or Roster No. will not be associated with any stats we publish publicly.

What if I forget?
Your Course Advisor will remind you, as will we.

What if I choose not to do it? 
That's ok, this is not required, and we're using it to test and see if it makes sense to do, helps us achieve our goals, and is worth it for you to do. We hope you will participate.

Can this count as one of my workouts? 
No.

Can this count as one of my Challenges?
Yes, but only if you treat the push-ups, sit-ups, and the 2 mile run as if you were taking the APFT:

  • Forward: It can count as a baseline or improvement for the APFT Achievement Challenge; if you pass with a score of at least 60 in each dimension it can satisfy the AFPT Challenge
  • Endure/Advanced: if you score 250 or higher it can satisfy the AFPT Challenge for Endure and the APFT Requirement for Advanced.

Do the miles count? 
The ruck miles count toward your total mileage requirements. The run miles do not count towards the requirement total.

How will you measure performance improvement? 
Right now we plan to just measure by percentage increases in number of push-ups and sit-ups, and percentage reduction in run and ruck times. We may record most, least, average, and median improvements in each metric across the Class as a whole.

What do I do if I have a problem? 
Let your Course Advisor know what the problem is; they will communicate it back to us. If you have a problem with the log system try to grab a screenshot of any errors or anything that looks off.

 

 


Leave a comment