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!
That’s (929) 464 – 4640
A strength and conditioning coach since 2009, Cali has worked with numerous athletes spanning from rugby players to cross country skiers. Almost immediately after finding CrossFit in 2010, she was introduced to a program that better suited her athletic goals. With her existing background in powerlifting and football, she became a natural devotee to CFFB/PowerAthlete and testament to it's effectiveness. In 2012, she left D.C. and headed for the state named after her to be a part of the CrossFit Football Seminar Staff and a Jedi of Power Athlete HQ. Cali currently resides in Seattle where she works full time in law enforcement.
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