Strength Standards…Sleepless in Seattle

Stupidest name for a movie ever: I slept ten hours last night. The weather puts me to sleep. I am here at Perform Better and I gave out my strength standards from the book, “Intervention:”



For Men:

Push

Expected = Bodyweight bench press

Game-changer = Bodyweight bench press for 15 reps

Pull

Expected = 5 pullups

Game-changer = 15 pullups

Hinge

Expected = Bodyweight to 150% bodyweight deadlift

Game-changer = Double-bodyweight deadlift

Squat

Expected = Bodyweight squat

Game-changer = Bodyweight squat for 15 reps

Loaded Carry

Expected = Farmer walk with total bodyweight (half per hand)

Game-changer =Bodyweight per hand

Getup

One left and right, done with a half-filled cup of water

For Women:

Push

Game-changer = Bodyweight bench press

Pull

Game-changer = Three pullups

Hinge

Game-changer = 275-pound deadlift

Squat

Game-changer = 135 for five in the back squat

Loaded Carries

Game-changer = 85 pounds per hand

Getup

One left and right, done with a half-filled cup of water

My High School Standards, for Girls Varsity:

Big Silver Club (Girls)

One Arm Bench 12kg10 Right/10 left

Standing Press 70

Power Clean 95

Deadlift 205

Back Squat 135

Front Squat 95

Power Clean & Jerk 75

All done in one workout, by the way.

High School Standards, for Boys Varsity

Big Blue Club (Boys)

One Arm Bench 32kg5 Right/5 left

Standing Press 115

Power Clean 205

Deadlift 315

Back Squat 255

Front Squat 205

Power Clean & Jerk 165

Now, the issue is that I have known for a long time that this is fine and all, but, if I truly believe that “Regressions are the Best Corrections,” then I am missing a lot here. So, with the help of Paul Lysengos and Josh Hillis and others, I am working on this:

Men’s Standards

Squat Movement

1. Proper Form in the Goblet Squat

2. Goblet Squat: 24K x 10

3. Double KB Front Squat: 32K x 10

4. Bodyweight Back Squat

5. Bodyweight Front Squat

6. Bodyweight Back Squat x 15

7. Bodyweight Overhead Squat x 15

Press Movement

1. Push Ups x 10

2. One Arm KB Press: 24K x 5 per Side

3. Double KB Press: 32K x 5

4. Bench Press: Bodyweight

5. One Arm Overhead Press: ½ Bodyweight

6. Bench Press: Bodyweight x 15

7. Two Arm KB Press: Bodyweight

Hip Hinge Movement

1. Hip Hinge with Proper Form (From stand, floor and loaded)

2. Kettlebell Swing: 24K x 20 (Proper Form)

3. Double Kettlebell Clean: 32K x 10

4. Barbell Clean: Bodyweight

5. Barbell Deadlift: Double Bodyweight

6. Barbell Snatch: Bodyweight

7. Barbell Deadlift 2.5 x Bodyweight

Pull Movement

1. Batwings, thumbs in armpits, 16K x 10 seconds

2. Bodyweight Row on Rings/TRX x 20

3. Bodyweight Row, feet elevated, x 10

4. Chin Ups x 5

5. Pull Ups x 8-10

6. Pull Ups x 15

7. Weighted Pull Up with 48 K



Women’s Standards

Squat Movement

1. Proper Form in the Goblet Squat

2. Goblet Squat: 12K x 10

3. Double KB Front Squat: 16K x 10

4. Back Squat: 135 x 5

5. Bodyweight Back Squat

6. Bodyweight Front Squat

7. Bodyweight Overhead Squat

Press Movement

1. Push Ups x 1 (Excellent Pushup)

2. One Arm KB Press: 10K x 5 per Side

3. Double KB Press: 12K x 5

4. Double KB Press: 16K x 5

5. One Arm Overhead Press: 1/3 BdWt

6. Bench Press: Bodyweight

7. Two Arm KB Press: 2/3 Bodyweight

Hip Hinge Movement

1. Hip Hinge with Proper Form (From stand, floor and loaded)

2. Kettlebell Swing: 16K x 20 (Proper Form)

3. Double Kettlebell Clean: 16K x 10

4. Barbell Deadlift: 1.5 x Bodyweight (or 135×5)

5. Double KB Swings: 24K x 10

6. 5:00 Minute Snatch Test: 16K x 100

7. Barbell Deadlift 2 x Bodyweight (275lbs.)

Pull Movement

1. Batwings, thumbs in armpits, 8K x 10 seconds

2. Bodyweight Row on Rings/TRX x 20

3. Bodyweight Row, feet elevated, x 10

4. Chin Ups x 1

5. Chin Ups x 3

6. Pull Ups x 3

7. Weighted Pull Up with 24 K

Now, if you know me…it’s going to change a little. The idea is that 4 or so is where we would want like a high school, athlete, 6 is the “Game Changer” from the book…usually…and 7 is around where you discover that “strength is not your issue.”

None of it matters, save one thing: it’s the balance of the FOUR!!! (Sixth moves, like groundwork, and Loaded Carries are usually just a simple, do you do it or not?)

My good friend, Stoney Beckstead came to the rescue for you. On the EXCEL, go to “ME” and post the number you are at from each move. If you have a nice shape like a diamond…good! A flat tire? Yeeeesh, let’s fix it.

1-2-3 are where we want to explore for untrained and detrained people. Being a perfect square at twos might be better than being a 7-1-7-7…perhaps. Don’t lose your mind on this, this is a process.

For more on strength standards, review some of the Intervention material.