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

An older photo of Kelly's class learning the basics.

An older photo of Kelly’s class learning the basics.

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

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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.

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