Universal Stats – All of the below are listed with a range, for gender, age and sport application. Additionally they are adjusted down from an athletes max by 10% per decade over age 50. And are adjusted or removed if injury or ROM limitation precludes one from properly performing movements. All of the following require a few years of dedicated time spent learning and applying in a gym environment 2 days a week minimum before attempting to establish 1 Rep Maxes.
PRIMARY – 1 Rep Max (RM) percent of body weight (BW)
Deadlift (1- 2xBW)
Front Squat (.75-1.5xBW)
Strict Press ( .5xBW)
Power Clean (.5 – 1xBW)
Jerk (.5- 1xBW)
Bench Max (.75 – 2xBW)
Back Squat…10-15 rep work capacity only not 1RM
Back squat 1.5-1.75x
Box Jump height max 20″ – 42”
TGU (1/2BW)
SLSLDL (.5 – 1xBW)
BSSU (.5 BW)
OH Squat (1.0 – 1.25x)
SECONDARY
Bear Crawl with BW
plank Sled Pull BW
Max Pull ups
Weighted Pull up
Static Holds Ring Support 60 secs, FLR 2min, Handstand 60 secs
Push UPs toes/rings x 10
Power Endurance
Row 500m (women 1:50/ men 1:30)
2000m (8:00/7:15)
5000m (sub 20:00/ 19:00)
Ski 500m (women 2:00/ men 1:45)
Row 500m (women 1:50/ men 1:30)
2000m (sub 8:15/7:30)
5000m (sub 20:00/ 19:00)