Podcast | Programming Ep 456 – Aligning Baseline Training Tests with Height, Weight, and Age
Author / John
20 Min Listen
In this episode the Crew dials the voicemail to answer a question from a loyal Power Athlete Radio listener:
As far as baselines go, are there certain bodyweight multipliers we should be striving for with regards to strength work? For example (random multipliers input) – squat 2x bw for # reps – deadlift 2.5x bw for # reps – bench 1.5x bw for # reps – press 1x bw for # reps Etc… Same for any sprinting/running or assault bike work… any benchmarks/baselines we should be striving to time/calorie wise? I’m 6’ 170# on HAMR for example… should I be hitting a 40 sec 300m, 12:00 2-mile all while deadlifting 2x bw for 10 reps, hitting 20 pull-ups, and benching bw for 20 reps… Just curious how we all stack up with where PA thinks we should be given our respective body weights.
Testing leads to failure, and failure leads to understanding
The fitness wave of chasing a big number for a single lift (bench press) gave way to trying to be the best at exercising (for time). The world is wising up and the training norm is trending to the Power Athlete Way: sound programming, increased athleticism, and strong, pain free movement. Now that you’re on the programming, how do you establish a baseline of strength, movement, and fitness to measure your progress?
John and Tex take a question from an athlete wondering how classic body weight multipliers add up when following Power Athlete training. Does 2.5x body weight deadlift really mean that much if you can’t walk right for a week? How about the double body weight squat if you’re on the wrong side of 40? Don’t worry Power Athlete Nation, this podcast is the Way.
Read Now: CFFB448 by John Welbourn
Empower Your Performance
Have you been squatting on questions for John, Luke and Tex? Maybe you have asked around, and just can’t land on a straight answer. Take a breather, give us a call, and let us do the leg work.
The Power Athlete Radio hotline is OPEN! Dial (929) ING – ING0, leave us a detailed message, and we’ll get to work on finding you answers!
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SOURCES
AUTHOR
John
John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.
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