Dan John strength standards

[WallBilly]

Agree with Green2Blue on all counts.

Bark, this may be what you were seeking. http://lonkilgore.com/freebies/freebies.html

Hallelujah!

I don't know how I missed this, because I studied Rip's Practical Programming for Strength Training pretty carefully a couple of years ago. Maybe it's just early-onset Alzheimer's . . . .

I've been busting my ass on SS and TB for almost 3 years, and have been getting marginally disappointed with my progress and actual 1RM's. I am getting stronger, but wondered if I'd ever have "respectable" numbers. I decided to stop caring.

Looking at the chart, and especially the "Men over 50" chart, I'm actually between intermediate and advanced on all my lifts. The numbers still feel wimpy for Tactical types, and natural athletes, and young bucks, including guys who commented on this thread.

But, at 54, I'll take it!

Hallelujah!

[Barkadion]

Good article on the topic!

https://www.t-nation.com/training/know- ... weaknesses

[Tym87]

That makes me feel better. I always assumed I was novice at all of it.

[K.B.]

Strength standards by themselves mean very little in our world. Instead, look at how you measure up in total across multiple domains. I'll be going into more detail in future books, but this is an example of what we're calling tier 2 standards as they apply to the TB athlete:

BP = 1.5 x BW
Push-ups 75
Pull-ups 20
1.5 mile = sub 9:30
10k run = sub 45 min

Tier 1 being the highest, Tier 3 being the minimum for operational proficiency. Aim to hit all of those markers. Using a system like this makes it much easier to gauge where you need to spend your training time, and how you pick and choose your protocols. You may have a 2 x BW bench press but a 60 min 10k. Well - now you know you need to spend time bringing that lagging quality up to speed. Allot your training time accordingly.

[Barkadion]

Strength standards by themselves mean very little in our world. Instead, look at how you measure up in total across multiple domains. I'll be going into more detail in future books, but this is an example of what we're calling tier 2 standards as they apply to the TB athlete:

BP = 1.5 x BW
Push-ups 75
Pull-ups 20
1.5 mile = sub 9:30
10k run = sub 45 min

Tier 1 being the highest, Tier 3 being the minimum for operational proficiency. Aim to hit all of those markers. Using a system like this makes it much easier to gauge where you need to spend your training time, and how you pick and choose your protocols. You may have a 2 x BW bench press but a 60 min 10k. Well - now you know you need to spend time bringing that lagging quality up to speed. Allot your training time accordingly.

KB, would it be possible to list in the books some tiers adjustments for civilians and different age groups?

Thanks!

[Conor78]

I'll second that one on the civilian front...I find standards very useful in terms of goal setting and also assessing where I am. I like that idea of a tier system.. thanks K.B

[Aelian]

Strength standards by themselves mean very little in our world. Instead, look at how you measure up in total across multiple domains. I'll be going into more detail in future books, but this is an example of what we're calling tier 2 standards as they apply to the TB athlete:

BP = 1.5 x BW
Push-ups 75
Pull-ups 20
1.5 mile = sub 9:30
10k run = sub 45 min

Tier 1 being the highest, Tier 3 being the minimum for operational proficiency. Aim to hit all of those markers. Using a system like this makes it much easier to gauge where you need to spend your training time, and how you pick and choose your protocols. You may have a 2 x BW bench press but a 60 min 10k. Well - now you know you need to spend time bringing that lagging quality up to speed. Allot your training time accordingly.

Love it!

[Aelian]

I'll second that one on the civilian front...I find standards very useful in terms of goal setting and also assessing where I am. I like that idea of a tier system.. thanks K.B

Curious...what do you mean by civilian front? From what I understand these are goals to obtain. You start with level 3 and work up over your life to level 1. I'm assuming level 3 will be easier than level 2. You don't start with level 2. How or why would you adjust this for civilians?

[DocOctagon]

Strength standards by themselves mean very little in our world. Instead, look at how you measure up in total across multiple domains. I'll be going into more detail in future books, but this is an example of what we're calling tier 2 standards as they apply to the TB athlete:

BP = 1.5 x BW
Push-ups 75
Pull-ups 20
1.5 mile = sub 9:30
10k run = sub 45 min

Tier 1 being the highest, Tier 3 being the minimum for operational proficiency. Aim to hit all of those markers. Using a system like this makes it much easier to gauge where you need to spend your training time, and how you pick and choose your protocols. You may have a 2 x BW bench press but a 60 min 10k. Well - now you know you need to spend time bringing that lagging quality up to speed. Allot your training time accordingly.

This is perfect, a system of measurement is invaluable especially for crosstraining. Are these the final exercises & events you're going with for each tier?

[Maxrip13]

Strength standards by themselves mean very little in our world. Instead, look at how you measure up in total across multiple domains. I'll be going into more detail in future books, but this is an example of what we're calling tier 2 standards as they apply to the TB athlete:

BP = 1.5 x BW
Push-ups 75
Pull-ups 20
1.5 mile = sub 9:30
10k run = sub 45 min

Tier 1 being the highest, Tier 3 being the minimum for operational proficiency. Aim to hit all of those markers. Using a system like this makes it much easier to gauge where you need to spend your training time, and how you pick and choose your protocols. You may have a 2 x BW bench press but a 60 min 10k. Well - now you know you need to spend time bringing that lagging quality up to speed. Allot your training time accordingly.

It's good to see you have a plan to put some minimums out there and give people goals to attain. I work off something similar myself and have for years. I now have goals within my job and standards to meet for different specialist groups.
Tier 3 -Basic Entry for Mil/Pol
Tier 2- Mid level Specialist group fitness requirements. This is an easier specialist group to get into and I already meet their fitness standards if I become eligible.
Tier 1- Elite specialist group- The eventual goal. I can meet most standards, but need to be able to recover from the whole range of activities one after another for the testing day,which is a bit of a struggle. I want to hit the standards with no issues on my worst day. Tests include
3.2km run in certain time
Max bodyweight Benchpress
Pullups
Obstacle type course
Swim etc.

Thats just the entry test and doesn't include the reo cycle.