August 20, 2019, 11:47:56 AM *
Welcome, Guest. Please login or register.

Login with username, password and session length
   Home   Help Search Login Register  
Pages: [1]
  Print  
Author Topic: Strength and Fitness Goals  (Read 1050 times)
Mr Hypertrophy
*****
Posts: 1148


« on: August 22, 2012, 11:03:07 AM »

Hi Guys,


Basically I am looking to put together some "Targets" for movements which I deem an important measurement of strength and fitness.

I have picked the following 12

Bench Press
Deadlift
Clean & Jerk
Squat
Leg Press
Vertical Jump
100 Meter Sprint (although not sure how I would measure this in the gym)
5 Mile Run
Pull Ups
Plank
Burpees
Rowing

BAsed on these movements/exercises, what targets would you apply to each that would be an indicator of a good level of strength and fitness?
Logged
Monbeef
*****
Posts: 7994


Author of The Tower Grave - available on Amazon!


Email
« Reply #1 on: August 23, 2012, 07:26:56 AM »

I have modified a few, and this is all based on average people not someone who is particularly good on any one thing. I've put the goal I'd set generically, then the goal I'd give myself:

Bench - 5x120 - 5x140

Deadlift - 1x220kg

Clean and PRESS - 1x80kg, 1x100kg

Squat - 5x140kg, 5x180kg

Leg press - don't know.

Vertical jump - onto 4ft box

100m sprint - <13s - <12s

400m sprint - <60s

5k run (not mile) - 24 mins

Pull ups - 10

Plank - continuous, easily in excess of a minute

Burpees - 40 in a minute.

Rowing - 2.5km in 10 mins, and 500m in 1:30 mins.

They are not goals for normal people or me as I've accomplished some, rather what I'd class as a good standard for an all round level of fitness and competence. I chose 5k instead of 5 miles as its long enough to test aerobic endurance. I also added 400m as its the true test of fitness.
Logged
Glen Danbury
*****
Posts: 4279


fuelled by EQ nutrition


WWW Email
« Reply #2 on: August 23, 2012, 09:00:17 AM »

ok only going to bother with a few

bench - 1.5 x bodyweight single
squat 2 x bodyweight
deadlift 2.5 x bodyweight
pull ups - 15 strict
burpees - 40 in a minute
tabatta - constant watts of 400 for all intervals
Logged
Mr Hypertrophy
*****
Posts: 1148


« Reply #3 on: August 23, 2012, 10:45:10 AM »

I have modified a few, and this is all based on average people not someone who is particularly good on any one thing. I've put the goal I'd set generically, then the goal I'd give myself:

Bench - 5x120 - 5x140

Deadlift - 1x220kg

Clean and PRESS - 1x80kg, 1x100kg

Squat - 5x140kg, 5x180kg

Leg press - don't know.

Vertical jump - onto 4ft box

100m sprint - <13s - <12s

400m sprint - <60s

5k run (not mile) - 24 mins

Pull ups - 10

Plank - continuous, easily in excess of a minute

Burpees - 40 in a minute.

Rowing - 2.5km in 10 mins, and 500m in 1:30 mins.

They are not goals for normal people or me as I've accomplished some, rather what I'd class as a good standard for an all round level of fitness and competence. I chose 5k instead of 5 miles as its long enough to test aerobic endurance. I also added 400m as its the true test of fitness.


Super, thanks Mon, I will schedule these into a programme!
Logged
Monbeef
*****
Posts: 7994


Author of The Tower Grave - available on Amazon!


Email
« Reply #4 on: August 23, 2012, 04:47:42 PM »

BW like glen said is a good idea, and one definitely to consider for those lifts. May I also recommend bodyweight overhead?

But don't be too hung up, its not always linear. Light men at elite level lift more x their BW than heavy men in all lifts.
Logged
Pages: [1]
  Print  
 
Jump to:  

Natural Muscle Forum: Discussion on UK natural bodybuilding, weight training, strongman, powerlifting, weight loss, nutrition and supplements
Powered by MySQL Powered by PHP Powered by SMF 1.1.21 | SMF © 2011, Simple Machines Valid XHTML 1.0! Valid CSS!