Tag Archives: standards

Are you the average man or woman?

Do you want to train for health, performance and to feel better because if that is the case keep reading.
 
Three things in the gym you should ideally be able to do.
 
Ladies:
 
1 – 1x Double Bodyweight Deadlift
2 – 5x Chin Ups
3 – 1x 3/4 Bodyweight Press
 
Gentlemen:
 
1 – 1x Double Bodyweight Deadlift
2 – 10x Pull Ups
3 – 1x Bodyweight Press
 
None of the above requires astronomical strength.
 
Hit the above though and chicness are you’ll have some good base results.
 
Say you struggle to achieve these then it can mean a few things, such as you might have been injured one upon a time, have a legitimate medical excuse that makes you exempt etc.
 
If you have no aliments (real ones), then it may mean this:
 
– You’re too heavy
– You’re too weak
 
Now a lot of people will get the hump reading this.
 
Some will scream and shout about their not being any cardio goal however I shall explain why there are none.
 
CV is easy to build.
 
(I’d recommend a sport, like boxing, BJJ, skipping etc)
 
Think about it logically for one moment, please.
 
You can go from couch to 5k in a matter of weeks, perhaps even train to run a marathon within 6months (I’ve known people to go form never doing any fitness to that feat, it was most impressive).
 
Yet when it comes to building strength you’ll find that shit takes a long time, especially if you’re very de-conditioned.
 
Strength, or base strength has a universal crossover to life.
 
As does mobility, as such here are three other things you should be able to do:
 
– Sit in a full ROM squat pain free for 5min
– Lay down, stand up, crawl and climb things pain free
– Pass all minimum ROM tests (google this)
 
Many will see me as overly harsh, other will know my intentions are good though.
 
Like a post I shared a few weeks ago about being abel to haul around a sandbag of your own bodyweight.
 
Ideally you should be able to carry it for at least 1min without any real trouble. get it to your shoulder and even over head too with not too much soul crushing effort.
 
^^ All of this will build decent CV levels by the way.
 
(If you want to build strength and CV use kettlebells)
 
We’ve become so sedentary.
 
All of the above seems like truly huge feats and they’re not.
 
Not really.
 
Investing in your own strength, mobility and base levels of conditioning will help stave off meeting Charon too soon.
 
Give it some thought.
 
Enjoy,
Ross

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Body Weight Basics – Test Your MIGHT!

We all would like to think of ourselves as strong, but in what context?

Being able to lift 2x your body weight over your head is phenomenally strong, so it deadlifting 4x body weight from the floor. With strength levels like this you would assume such people could perform basic body weight movements without any issue and for multiple reps too.

Some people do not disappoint you in this aspect, but there a great many that would leave you speechless at their complete lack of body weight strength.

If we are to take the largest compound exercises most commonly used – Squat, Bench, Deadlift and Overhead Press – then convert these in to body weight alternatives with some target rep ranges how would you fair?

Squat – Box Jump 3/4 of own height & 40 Burpees

Bench – Push Up 60 reps (Male) 40 reps (Female)

Deadlift – Broad Jump your own height & perform 1 Nordic Hamstring Curl with full R.O.M

Overhead Press – Wall supported Hand Stand Push Up 10 Reps (Male) 5 (Reps Female)

It’s also worth throwing in Pull Ups (overhand grip) 20 Reps is the target for Males and 10 for Females.

*All of these reps should be performed with good form and in an unbroken fashion.

These are simple standers to meet but not many people would achieve them. I myself can’t do them all, I hit 6 reps on the handstand press up and start to lose form which shows my shoulders need some work.

I have based these number off of various different sources (military standards, gymnastic standards and people who purely train in calisthenics).

Do you think you have what it takes to hit these necessary requirements?

Test your might!

Enjoy

Ross

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