Strength Goals

Strength Goals

Many of you have been asking about goals to shoot for in regards to strength numbers. Additionally, considering that the New Year is rolling around I wanted to provide you a list of general strength goals to shoot for if you’re not already there on some of them.

Keep in mind these are relative strength to bodyweight goals. A 500lb deadlift is pretty impressive for a 250lb male it’s even way more cool for a 165lb male. These goals were developed from a collection of expertise through Mark Rippetoe’s Starting Strength, Military Athlete, and Gym Jones and our own experience in the gym.

These are not strength standards as compared to the power lifting/Olympic lifting arenas which rightfully so are considerably higher. Maximal strength is amazing and impressive, but our goal at the gym is to produce relative strength but not at the expense of conditioning/capacity. We want to produce well rounded strong and capable individuals that are as strong as possible and able to handle any task that life may throw your way. A 500lb deadlift is awesome, but not at the expense of a drastic decrease in your conditioning levels. 

These goals are something an individual could expect to achieve given the proper amount of dedication, training, and recovery. They do not represent an end to themselves either, more simply an indication that a solid BASE of strength has been achieved. 

STRENGTH STANDARDS:

1.       DEADLIFT: 2 X BODYWEIGHT (M&F)

2.       BACKSQUAT: 1.75 X BODYWEIGHT (M), 1.5 BODYWEIGHT (F)

3.       FRONT SQUAT: 1.5 X BODYWEIGHT,  BODYWEIGHT (F)

4.       OVERHEAD SQUAT: 1.25 X BODYWEIGHT, BODYWEIGHT (F)

5.       STRICT PRESS: .75 X BODYWEIGHT, .66 X BODYWEIGHT (F)

6.       PUSH/SPLIT JERK: BODYWEIGHT (M), .75X BODYWEIGHT (F)

7.       BENCH PRESS: 1.5 X BODYWEIGHT (M), BODYWEIGHT (F)

8.       CLEAN: 1.25 X BODYWEIGHT (M), BODYWEIGHT (F)

9.       PULLUPS: 12 DEAD HANG (M), 4 (F)

10.     HSPU: 8 STRICT (M), 3 (M)

Review the list, evaluate where you’re at and start forging ahead to get there. If you’re already on some or all of them, continue to progress forward. We will be there to help you along the way no matter where you’re currently at. 
Starting the first week in January we are adding in more linear progression to our strength training that will give you a better systematic approach to getting stronger.  It will require you to establish 1 rep maxes (1RM) in certain lifts and calculate %s based on those lifts. More of that later..
In the meantime, keep training hard and being awesome. For those that want to train hard and be awesome, we are having a beginners program this Thursday at 630pm. We’d love to get you started down the right track. Email mo@www.pskccrossfit.com to grab you a slot!

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