*TheAsterisk:Whatdoyoumeanby“Squat”

So,youcan“probablysay:”

An“Elite”AthleteneedsSnatch 200Clean 300And,“maybe”…*Squat 400(A.Jonesarguedthiswouldbeallmostofuswouldneed)

USC’s3-4-5300Clean400Bench500Squat*WorksfineforFootball.IfyouneedMORE,throwersusually,uptheBP/DLwork.PTTPisfine.

So,Elite’scan“Clue”usin

Snatch200Clean300Squat400

Thevalueofthis:ItgetsusthinkingaboutStandardsfor“EverybodyElse.”

FromNathanTrenteseaux

His“Interven_onStandards”GobletSquatPUPPHipHingeTRXRowFarmerWalkTurkishGetUp

Nate’sSuperHeroLevels

Don’tworryabouttheexactnumbers.Everygymandsebngwillbedifferent(equipment,focus,clientele,geography)Ademptstobetooglobalarealwayssuspect.

Paul’sStandardsforMenSquat,Hinge,Push,Pull

•  1.ProperFormintheGoblet

Squat

•  2.GobletSquat:24Kx10

•  3.DoubleFrontSquat:32Kx10

•  1.HipHingewithProperForm(Fromstand,floorandloaded)

•  2.KedlebellSwing:24Kx20(ProperForm)

•  3.DoubleKBClean:32Kx10

•  1.PushUpsx10

•  2.OneArmKBPress:24Kx5perSide

•  3.DoublePress:32Kx5

•  1.Batwings,thumbsinarmpits,16Kx10seconds

•  2.BodyweightRowonRings/TRXx20

•  3.BodyweightRow,feetelevated,x10

StandardsforWomenSquat,Hinge,Push,Pull

•  1.ProperFormintheGobletSquat

•  2.GobletSquat:12Kx10

•  3.DoubleKBFrontSquat:16Kx5

•  1.HipHingewithProperForm(Fromstand,floorandloaded)

•  2.KedlebellSwing:16Kx20(ProperForm)

•  3.DoubleKBClean:16Kx10

•  1.PushUpsx1(ExcellentPushup)

•  2.OneArmKBPress:10Kx5perSide

•  3.DoubleKBPress:12Kx5•  1.Batwings,thumbsin

armpits,8Kx10seconds

•  2.BodyweightRowonRings/TRXx20

•  3.BodyweightRow,feetelevated,x10

VarsityStandardsforHighSchoolBigSilverClub(Girls)•  OneArmBench 12kg10Right/10lek•  StandingPress 70•  PowerClean 95•  Deadlik 205•  BackSquat 135•  FrontSquat 95•  PowerClean&Jerk 75Alldoneinoneworkout,bytheway.

BigBlueClub(Boys)•  OneArmBench 32kg5Right/5lek•  StandingPress 115•  PowerClean 205•  Deadlik 315•  BackSquat 255•  FrontSquat 205•  PowerClean&Jerk 165

ShrinktheGap

Barbell“Standards”forMen•  Push•  Expected=Bodyweightbenchpress•  Game-changer=Bodyweightbenchpressfor15reps•  Pull•  Expected=5pullups•  Game-changer=15pullups•  Hinge•  Expected=Bodyweightto150%bodyweightdeadliD•  Game-changer=Double-bodyweightdeadliD•  Squat•  Expected=Bodyweightsquat•  Game-changer=Bodyweightsquatfor15reps•  LoadedCarry•  Expected=Farmerwalkwithtotalbodyweight(halfperhand)•  Game-changer=Bodyweightperhand•  Getup•  OneleDandright,donewithahalf-filledcupofwater

Barbell“GameChangers”forWomen

•  Push•  Game-changer=Bodyweightbenchpress•  Pull•  Game-changer=ThreePullups•  Hinge•  Game-changer=275-pounddeadliD•  Squat•  Game-changer=135forfiveinthebacksquat•  LoadedCarries•  Game-changer=85poundsperhand•  Getup•  OneleDandright,donewithahalf-filledcupofwater

Combine“Average”forNFLLinebacker

Weight:240lbs

40Yarddash:4.65secBenchPress:225x22Ver_calJump:35.28in.

StandingLongJump:118.22in.(9'10")

EvenifyouareNOTanAthlete:Don’tIgnoretheLessonsfromSport!

•  Tightnessfromtravel(HipFlexor,T-Spine,RotaryStability)

•  RelaxandWin(ArousalLevels…Kellycrying…TaylorLewis’sPlankBreathing)

•  Heck,likingweightscanimproveperformanceWhydoesEVERYonecallmewhenitisWmetomoveacouch?•  “CanyouGo?”Sadly,thereisnotrueassessmentinQIIIA2

Whenindoubt…

•  Youneedstretchwhatis_ghtening

•  Strengthenwhatisweakening

•  Keepthetubescleanandmoving(thewholetubefamily)

•  Livelong/dropdead.

Now,tothe“Assessment”

It’sokay…I’mcer_fied!

Don’tpromiseorclaimtocurethe

incurable.

“PredicWonisverydifficult,especiallyaboutthefuture.”

NielsBohr

AssessmentforQIIIE2

•  OneFootStandingTest•  TwoMeasurements(Waist/Weight)

•  ThreeQues_ons•  FourPhysicalTests

InformedbybothEliteAthletesandPolioVic_ms

•  TravelIssue:HipFlexor,T-Spine,RotaryStability

•  PaulAnderson:“Theguywiththebiggestbudliksthebiggestweights.”

•  5x5(RegParkandalltheOlikers)

•  Janda’s“Tonics:”HipFlexor,Pecs,Biceps,Hamstrings

•  Janda’s“Phasics:”Glutes,Deltoids,Abs,Triceps

•  DeLorme’s3x8

StandonOneFoot

•  Pass,con_nueassessing.

•  Fail:Outsourcethisissue.When“cleared,”movealong

ThisTestwasClearance.

PASS?KEEPASSESSING.FAIL?REFEROUT!

TWOMEASUREMENTS1-2-3-4Tests

Over300Pounds?

•  Yes?Outsource.ThiswillbeaBodyCompclientun_lthisisaddressed.

•  No,con_nuetes_ng.

ThisTestwasClearance.PASS?(Under300pounds)KEEPASSESSING.FAIL?(Over300pounds)REFEROUT!EyeDoctorDen_stMedicalDoctor…inthatorder.

HeighttoWaistRa_o

IfthewaistlineisOVERthe2:1ra_o,thisclientisaBodyCompissues.Con_nuetes_ng.IfthewaistlineisUNDERorATthe2:1ra_o,con_nuetes_ng.

So….“Good”and“Bad”

•  72inchestall,36inchwaistline

•  64inchestall,32inch•  68inchestall,33inch

•  MaleORFEMALE!!!

•  72inchestall,41inchwaistline

•  64inchestall,50inchwaistline

•  68inchestall,50inchwaistline

•  MaleORFEMALE

TheAssessment“VennDiagram”

•  One:MobilityIssues!•  Three:BodyComp!•  Five:LackofStrength•  Seven:Hmmm,let’sgatherthelowhangingfruit

•  Two/Four/Six…Agoodplacetobe,really.

•  Six:NFL,MLB,SpecOps

THREEQUESTIONS1-2-3-4Tests

Ques_onOne:

Howmanypillowsdoesittakeforyouto“getcomfortable”forsleep?One?Great.Movealong.Morethanone?ThisisaMobility(JointMobility)clientNOMATTERwhatthegoal.

TheAssessment“VennDiagram”

•  One:MobilityIssues!•  Three:BodyComp!•  Five:LackofStrength•  Seven:Hmmm,let’sgatherthelowhangingfruit

•  Two/Four/Six…Agoodplacetobe,really.

•  Six:NFL,MLB,SpecOps

TheseNextTwoQues_onsareonlyfor“Listening!”

Thiswillhelpuslaterwhenitcomestoassessingwhethertheyare:DetrainedUntrainedOvercondi_onedandundertrainedDazedandConfusedSeekingMastery

Ques_onTwo

•  Doyoueatcolorfulvegetables?

•  Yes?(Smileandnod)andcon_nueassessing.

•  No?BodyComp.

Ques_onThree

•  Doyouexerciseforatleasthalfanhouraday?

•  Thisisthetoughone.•  Ifyes,wewillcon_nuingassessing.

•  Ifno,wewillcon_nueassessing.

FOURPHYSICALTESTS1-2-3-4Assessment

PhysicalTestOne:TwoMinutePlank

Fail?StrengthIssues(orBodyComp)Fail:IFpassingoneverythingelse,youhaveaStrengthIssue.Followbasicprogramming,increasetheload.Pass:Followthetrailofanyotherfailures(Usuallythe2:1orJMques_ons)

TheAssessment“VennDiagram”

•  One:MobilityIssues!•  Three:BodyComp!•  Five:LackofStrength•  Seven:Hmmm,let’sgatherthelowhangingfruit

•  Two/Four/Six…Agoodplacetobe,really.

•  Six:NFL,MLB,SpecOps

FailthePlankTest?StopAssessing.

ThreeOtherTests…ifapplicable

FarmersWalkforDistance(100yards)(UseaTrapBar)•  Under135:135pounds•  135-185:185pounds•  185-205:205pounds•  Over205:225pounds

•  MaleorFemale

StandingLongJumpAtLEASTbodyheight.SomeformofGetUpTest(TGUvaria_onsorBrazilianGetUptest)

GetUp!

The“Basic…Hangontothis!”StandardsfortheAdult

StandonOneFootforTenSecondsHangfromaBarfor30seconds

SLJyourBodyHeight(fordistance,notheight!)Squatdown,holdfor30seconds,andStandUp.

FarmersWalkBodyweightforXDistanceKeepyour“GetBackUp”Testat8

Thesenotonlymakegoodtests,theymakeagood“program.”

Whatwewant:Mastery

•  Seekmastery.•  Appreciatethehighsandlowsofdaily,weekly,monthlyanddecadelytraining,andseekssomethinglarger,

•  Itistoughtodefine.

TheKEY!!!!!

ItisnotwhattheclientWANTStodo…itwhatthe

clientNEEDStodo.The1-2-3-4Assessmentopensthewindowintothis“need.”

NowWhat?

Valueofthe1-2-3-4Assessment:Answersthe

ques_on“Nowwhat?’

ItademptstohighlighttheNEEDs,notthewants.

TheDiagram

CoachingCheatSheetOnes:HypertrophyandmobilitytrainingTwos:Hypertrophyandmobilitytraining;nutri_onandcaloricrestric_on;inefficientexerciseThrees:Nutri_onandcaloricrestric_on;inefficientexerciseFours:Strengthtraining;nutri_onandcaloricrestric_on;inefficientexerciseFives:StrengthtrainingSixes:Strengthtraining;hypertrophyandmobilitytrainingSevens:Hypertrophyandmobilitytraining;strengthtraining;nutri_onandcaloricrestric_on;inefficientexercise

So,NEEDS!Notwants.Ones:HypertrophyandmobilitytrainingTwos:Hypertrophyandmobilitytraining;nutri_onandcaloricrestric_on;inefficientexerciseThrees:Nutri_onandcaloricrestric_on;inefficientexerciseFours:Strengthtraining;nutri_onandcaloricrestric_on;inefficientexerciseFives:StrengthtrainingSixes:Strengthtraining;hypertrophyandmobilitytrainingSevens:Hypertrophyandmobilitytraining;strengthtraining;nutri_onandcaloricrestric_on;inefficientexercise

AdainingaGoalv.Success

TotalTimeAllodedforAc_veAthletes

DiscusThrowing:Throws!MasterSwimmer:Swim!Yougetthepoint…(JoshHillisonFatLoss:80%ofTIMEonFoodPrep/Shopping!)

ForAthletes,FocusontheFundamentalHumanMovements

And,itcanbeverysimpleforrepsandsets