Use the tech to test what needs to be tested
The first thing you’ll need to do is work out what you want to improve and find a test for that quality. In the podcast, Shergill uses the example of an aerobic test so you can develop a monstrous engine that will help you run your opponents off their feet.
So when you have your specific physical quality and a good test for it, you’ll need to perform the test itself. In this example, a 2km time trial might be used. You’ll need to work out exactly how far 2km is, so unless you’re going to break into an athletics track (we don’t recommend this), you might want to find a quiet place and use the GPS on your phone to work out the exact distance. When you’ve done this, you’ll need to take your test and go balls-to-the-wall for those 2000m. Don’t forget to set your timer, or you’ll be fuming by the end of your run!
After lying on the floor for a while questioning your life choices, you can calculate your maximal aerobic speed (MAS). But what is MAS? Remember back to when you were a kid at school and asked “when will I ever need to use this in real life?”, well my friend, speed = distance/time, and this is real life. So divide your 2000m by your time in seconds and you’ll get your MAS.
This is your baseline measurement – all you need to do now is to plan a training intervention. Luckily there are tonnes of resources online for this. You could also ask your friendly local S&C coach or sport scientist, or devour some of the fantastic information provided at scienceforsport.com. In this example, you’ll probably want to find an aerobic interval training plan.
Now for the difficult part – you actually have to follow the plan for a number of weeks! Yes, do the work.