Monday, January 12, 2009

Strength Performance Levels

Two important measures of health and fitness are your strength and your body composition. Traditionally, these two standards are viewed and measured separately. Hubbard Training Systems takes a different approach. We measure and use your strength-to-body weight ratio on six functional strength exercises to gauge your fitness level. These numbers are measured against standards to rate your overall Strength Performance Level (level 0-5).

To calculate, I will have you work up to the maximal amount of weight you can lift with good technique and divide by your body weight. Beginners start at Level ‘0’ as they learn the basic lifting techniques with light weight. To advance to the next level, the minimal strength-to-body weight ratios for all six exercises must be achieved. There not separate standards for males and females.


Christy achieved a Level 1 deadlift Monday morning and works toward a Level 2 deadlift.
video


Strength-to-body weight ratios for each of the six exercises and each Strength Performance Level:

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




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