Therefore progressive strength training is important; enabling greater work capacity, generally.
Fundamental bodyweight exercises and powerlifting movements are relatively simple to learn* and develop strength well.
Almost all physical activities require the application of strength at speed –> Power.
One of the best ways to develop power is Olympic Lifting.
*Before all you powerlifters get upset, I’m not saying powerlifting is simple, just that it is less complex than Oly lifting. 🙂
So if you want to improve your performance at pretty much any physical endeavour, train the Olympic Lifts.
Have a look at this video for a bunch of different athletes from Catalyst Athletics performing Power Cleans.
Note the sort of weight they are moving. Think about their potential power output. Why train Olympic lifts? Now you tell me! :O
Strength Standards are a notoriously difficult beast to wrangle.
There are a wide range of opinions, and more than one of them is correct.
Obvious strength benchmarks for a powerlifter (Squat, Bench, Deadlift) aren’t necessarily relevant to an Olympic Weightlifter (Snatch, Clean&Jerk).My goal is to provide as comprehensive a guide as possible for non-specialists to gauge their strength progress.
To put it another way, this isn’t definitive for powerlifters, strongmen or olympic lifters.
This is for regular folks who want to know how they’re doing, strength-wise, and what they may need to work on.
So whether your strength training includes barbells or kettlebells – there’s something here for you.
This isn’t meant as an “I must get to 10/10 in everything” challenge. (If you’re getting all 10s here then everyday strength probably isn’t your issue.) Use this tool to see if there’s a chink in your strength armour. Do you get a 5/10 in squat and hip hinge, a 4/10 in push and a 2/10 in pull?
Maybe you need to work on your pull!
Recognition of those who have gone before (influences on this project and any modifications I’ve made, and why):
Using the framework of a very elegant Dan John principle of Squat / Hip Hinge / Push / Pull to classify movements. I’ve added a fifth movement class (strength-endurance / stability) which covers Turkish Getup and Farmer’s Walk. I feel these movements are part of strength and too useful to ignore but don’t really fit anywhere else;
strstd.com (currently broken) 🙁 for a very neat strength graph for back squat, bench, deadlift and press. It clearly shows both further absolute benchmark levels and the lifts relative to each other. It has helped inform my understanding of relative strength. It also provides a great Wendler 5/3/1 calculator;
ExRx.net for general strength benchmarks and great calculators and tools;
Good morning Tim,
Thanks for everything. Race day. I wouldn’t be at this stage if it weren’t for your inspirational sessions. Cheers.
“Finished in 47:47! I feel fantastic. Thanks again.”
“More than just a gym! I would highly recommend FunFit to anyone who is looking to gain strength and confidence as well as to anyone looking to improve their performance in other sports.
As a distance runner, cyclist and dragon-boat racer, I had felt that my sport practices combined with my regul…
Lisa M - gain strength and confidence
Sally & Tim,
I just wanted to say a big thank you again for doing the warm up at our Walk-A-Thon. The day was a huge success and your enthusiasm, warm up exercises and music certainly got the kids into the groove of things. Thank you again.
“I now carry 2 x 15kg containers of chlorine about 40 meters from the front to the back of the house. I get 8 containers delivered at a time, and I do that 4 times with hardly a puff of effort needed!
I used to use a trolley but now, thanks to the fitness and strength gained through your excellen…
I just wanted to say how delighted/proud Eddie was to have “graded” yesterday. He was demonstrating various things to his father last night (while Andrew was trying to eat his dinner!).
He is really enjoying Ninjutsu as well as FunFit classes.
So thanks for doing such a great jo…
Thank you very much for your support and training!
The highlight of my week.
(Speaking about her son) “Oh yes – a great thrill for him as he tends to be the person who doesn’t stick with things and so never gets to the reward part. Well done you! As you have maintained the interest level.
Tim was an excellent speaker at our local Gordon Area 24/12 Neighbourhood Watch AGM. He spoke about personal safety issues and self defence strategies.
Thank you, Tim, for an interesting, useful and entertaining presentation. You came over as very professional, well-informed and easy to follow. E…
Julia Eagles – Neighbourhood Watch Gordon Area Coordinator
Tim, thanks again for your demo yesterday afternoon on using the foam roller. I was always under the impression that as long as you felt OK (i.e. no sore points) then that indicated that the body was basically relaxed. Your simple demo yesterday has blown this particular perspective wide apart. I…
John O. on benefits of the foam roller
Thank you so much for being such an enjoyable, informative speaker – all the members enjoyed it immensely. Thank you once again for all those tips.