Guide

User guide

The Athlete Scoreboard is a free mobile application for athletes to measure their strength and speed. They can compare their scores with standard benchmarks and share them with friends and training partners. The application tracks fundamental functional movements taken from powerlifting, olympic lifting, gymnastics, running and rowing.

You will find the Athlete Scoreboard useful if you want to:

  • be sure you are making measurable performance progress,
  • find out your strengths and weaknesses compared to others,
  • have a fun way to create competition with your training partners.

The application has a number of useful features to assist you in your strength and performance training. Here are some practical examples of how to integrate the app in your program.

1. Record your personal best scores
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Work your way through the scoreboard and record a maximum score for each movement. Note that only one repetition is needed for scores involving lifting weight.

It’s expected that you would only attempt a max effort score for one or two movements in a single training session. So unless you know some of your scores already, it’s likely you’ll need four to six weeks to get through them all, depending on how often you are training. Start with the following movements:

  • weights – deadlift, back squat, bench press, power clean, shoulder press
  • gymnastics – pushups, strict pullups, ring dips
  • cardio – 5km run, 5km row

Ideally you would be monitored by a performance coach or personal trainer during each maximum effort attempt, especially if any of the movements are unfamiliar to you.

The scoreboard is fast-loading and all on a single scrollable page. Weights can be set to display in either kgs or lbs through the account settings.

2. Compare your scores with the benchmarks
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A benchmark score is displayed for each movement. A male or female benchmark is shown depending on your account settings. Once you have entered your own personal best score, a percentage rating is then calculated which will allow you to identify your stronger and weaker movements.

For example, a significantly higher percentage rating for deadlifts and back squats compared to bench press and shoulder press (~20%), would suggest a strength program for the upper body is required. A significantly lower rating for your 5km row compared to your 5km run would suggest weaknesses in your rowing. Your performance coach can assist you further to interpret your results and recommend specific training programs.

The benchmark scores have been set in consultation with a number of strength and performance specialists with experience across a range of disciplines. They are not absolute and are indicative only. They are meant to represent the expected performance of a fit, well-trained, multi-disciplined athlete, with a strong frame, good technique and full mobility. An elite athlete could easily achieve scores above the benchmark giving a rating over 100%.

The actual percentage rating achieved by an athlete is not important.  It is however, important to maintain good balance across the disciplines, and even more important to see these ratings improving over time.

The ratings page provides a summary rating for each movement category.

3. Maintain your notebook of training cues
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Take a moment after every training session to write down any lessons learned or training cues given by your coach related to a particular movement. These may include technique tips, corrections, safety points, mobility exercises, specific warmups, training drills or even score targets. You can even highlight the movement if you want to remind yourself to read your notes the next time the movement comes up in a workout.

Here are some examples of the types of notes you might record:

  • Deadlift – Maintain a straight back.
  • Back squat – Push through into chest chest.
  • Back squat – Warmup with jumping air squats.
  • Power clean – Be patient and don’t pull too early.
  • Shoulder press – Push head forward and through.
  • Pushups – Keep elbows tight into the body.
  • Strict Pullups – Keep gluts on and ribs down.
  • 5km Run – Use 500m interval sprints.
4. Cycle through training program before retesting
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It is not expected that you would retest a maximum effort score at each training session. Improvements to best scores are likely to come from improved technique, better movement, increased mobility or conditioning. Spending time continually retesting best scores would take valuable time away from the training work needed to develop genuine performance gains. However, also don’t leave it too long before retesting and make sure you can maintain your new level.

Discuss an appropriate training program with your personal trainer or performance coach. Your schedule is likely to contain volume repetitions of lower scores, speed training, mobility exercises and interval training for your cardio work. Once you have spent a number of weeks allowing your body time to naturally adapt to your increased workload by becoming faster and stronger, then you can retest your personal best scores.

To assist with volume training, your weightlifting scores are broken down into percentages with guide repetitions. Kgs and lbs are both provided.

5. Track your score progress over time
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Use the score history to track movement scores over time and monitor your performance gains and improvements. This feature is useful for remembering past achievements, maintaining motivation and forward momentum.

It is common to see large gains when you are still learning fundamental technique. Once you have reached an intermediate skill level then gains are likely to be smaller, but consistent with regular strength and conditioning training, together with quality coaching.

You may also see a follow on effect from improving performance with fundamental movements. For example, if you were to experience a 20kg improvement to your back squat, you would almost certainly see a significant gain to your squat clean.

6. Add friends and follow each other's scores
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With so much to learn, and so much training to do, it’s much easier to make progress by sharing ideas and maintaining motivation with friends.

Your movement scores can be compared with training partners in two ways. Firstly, you can view the scores of your whole team for a particular movement, or secondly, you can select a training partner from your friends list to compare all of your movement scores.

You are likely to find it more helpful to share scores with athletes at the same level, or a little ahead of you. This is because you are likely to be learning similar lessons that will help you get to your next level. So probably don’t go ahead and add people that you don’t regularly train with, and do not send friend requests to people you don’t know.

It may perhaps be obvious, but you will first need your training partner to register before you can find them and send them a friend request.

7. Discuss improved scores in newsfeed with friends
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When an athlete improves a previously entered personal best score, an alert will be sent to their friends via the newsfeed. The athlete also has the option to add a comment to this alert and let their friends know what they have done in their training that led to the performance improvement. For example:

  • Squat Snatch: 75 to 80 kgs – That Olympic weightlifting course was well worth the time!
  • Ring Dips: 12 to 18 reps – Shoulder mobility has improved so much after getting sorted with my physio.
  • 5km Run: 23:09 to 22:15 – Including interval sprints in my training and knocked almost a minute off my 5km.

The team can then add further comments within the newsfeed.

8. Send us questions and suggest new features
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When using the app feel free to jump down to the feedback tab, and send us any questions, support issues, or suggestions on what you’d like to see in the app. These will be sent directly to the support team directly through the app together with your email address if you need to be contacted.

Also, watch out for notices from the Athlete Scoreboard team which will also appear in the newsfeed when you switch between alerts and notices using the bottom action button.

Lastly, subscribe to our email list to be notified of new features and version releases. We don’t use this list for marketing purposes. It’s simply a notification service for our users.

9. A word to coaches and trainers
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The Athlete Scoreboard is a handy way to keep your athletes and clients focused on measurable outcomes and stay motivated to maintain participation in long-term training programs. The app will remain free and has long-term commitment to maintenance and support. We also have a bunch of new features in planning and development.

You guys are the experts, so use whatever training programs and teaching methods you think are best to improve the work capacity of your athletes. We just ask that you take the time to let us know how you are using the app and how it can be improved to achieve the better outcomes.

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