More On the Strength Performance Levels (SPL)

I introduced my Strength Performance Levels the other day and wanted to expand a little bit: what they are, the rationale for using them, measuring strength levels, and training. Again, six functional (whole-body movements that require just about all muscles in the body to either stabilize joints or act to move the body and/or resistance. Improvements in these movements should readily carry over to other sports or daily activities.) lifts or movements are trained and measured. Your Strength Performance Level is rated on a scale of 0-5.

Lift		Level 1		Level 2		Level 3		Level 4		Level 5
1.Clean & Jerk		0.3		0.5		0.7		0.9		1.1
2.Snatch		0.25		0.4		0.6		0.75		0.9
3.Deadlift		0.5		0.9		1.3		1.7		2.1
4.Front Squat		0.4		0.7		1		1.3		1.5
5.Press		0.25		0.35		0.5		0.65		0.8
6.Pull Up		45° Inv Row		15° Inv Row		1.0		1.2		1.4

Beginners are designated as level '0' as they learn proper technique with light weight and/or remedial exercises, such as hip and shoulder mobility exercises. As clients improve their technique and get stronger, they attempt the six different lifts with a percent of their bodyweight designated by level I. If they are successful in all six lifts, then they achieve the first level. This is continued, over a course of months to years, to move to the next level. This is intended to be a long-term gauge of physical condition.

If someone has high body fat levels, then of course, even the first level will present a significant challenge. As, a client loses body weight (and body fat; beginners can lose body fat and build muscle and strength concurrently), the absolute amount of weight that they have to lift decreases, which makes it a lot easier to improve levels.

How come there are not separate levels for men and women? I thought about this and considered it. However, after much thought, I realized that men and women are different, but they both have advantages/disadvantages that equal out when it is expressed as a percent of their body weight. Women tend to have less upper body muscle mass, which is a disadvantage. Men, on average, are taller and have longer limbs than females. Which is a mechanical disadvantage. Men also, on average, are more inflexible in the hips and shoulders, which is a disadvantage for these exercises. So, when considering all of these factors along with the fact that men and women can increase relative strength levels equally, I did not develop two sets of standards.

When we measure Strength Performance Levels, it is done by measuring the most weight that can be lifted with good technique, one time. As one approaches their maximal weight, technique deteriorates. If this is so, then I would typically point this out and give the client a chance to perform that weight again, with good technique. If they still can't do it with good technique, then they fail and we use the previous, successful lift as their maximum weight.

Strength Performance Levels are great for long-term training goals. The next level is always your goal. This does not just mean lifting heavier weights, but also improved body fat levels, too. So, instead of saying "I want to lose 25 pounds." I would say "lets get you to the next level." This would demonstrate the achievement of a more fit body that looks better and is healthier.

In summary, as one of my professors always said "Numbers are impressive."