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    Explosive Strength Cheat Sheet 1 PDF

    Uploaded by

    Dominique Delannoy
    This document provides explosive strength benchmarks in 3 categories: Good - Solid Strength Base, Strong - Excellent Strength Display, and Elite - Nationally Competitive Weightlifter. It lists bodyweight and the corresponding strength standards for back squat, power clean, and power clean for men and women at each level. Formulas are also provided comparing back squat and power clean percentages at the Elite level.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Explosive Strength Cheat Sheet 1 PDF

    Uploaded by

    Dominique Delannoy
    96 views1 page
    This document provides explosive strength benchmarks in 3 categories: Good - Solid Strength Base, Strong - Excellent Strength Display, and Elite - Nationally Competitive Weightlifter. It lists bodyweight and the corresponding strength standards for back squat, power clean, and power clean for men and women at each level. Formulas are also provided comparing back squat and power clean percentages at the Elite level.

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    Explosive-Strength-Cheat-Sheet-1.pdf

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    This document provides explosive strength benchmarks in 3 categories: Good - Solid Strength Base, Strong - Excellent Strength Display, and Elite - Nationally Competitive Weightlifter. It lists bodyweight and the corresponding strength standards for back squat, power clean, and power clean for men and women at each level. Formulas are also provided comparing back squat and power clean percentages at the Elite level.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    96 views1 page

    Explosive Strength Cheat Sheet 1 PDF

    Uploaded by

    Dominique Delannoy
    This document provides explosive strength benchmarks in 3 categories: Good - Solid Strength Base, Strong - Excellent Strength Display, and Elite - Nationally Competitive Weightlifter. It lists bodyweight and the corresponding strength standards for back squat, power clean, and power clean for men and women at each level. Formulas are also provided comparing back squat and power clean percentages at the Elite level.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    1 Explosive Strength Cheat Sheet 3

    Test Vertical and Compare Track and Compare Progress


    Good – Solid Strength Base

    Back Power Back Power


    Bodyweight Squat Clean Clean Bodyweight Squat Clean Clean
    115 175 135 115 100 100 75 65
    125 190 145 125 105 105 80 70
    135 205 160 135 115 115 90 75
    150 230 180 150 125 120 90 75
    165 250 195 165 135 130 100 85
    180 270 210 175 150 140 110 95
    200 285 220 185 165 150 115 100
    220 300 232.5 195 180 165 125 105
    245 315 242.5 205 200 175 135 115
    275 320 250 210 200 & up 185 140 120
    320 330 255 215
    320 & up 340 265 225

    Strong – Excellent Strength Display

    Back Power Back Power


    Bodyweight Squat Clean Clean Bodyweight Squat Clean Clean
    115 240 185 155 100 165 125 105
    125 260 200 170 105 175 135 115
    135 280 215 185 115 190 145 125
    150 315 245 210 125 200 155 130
    165 345 265 225 135 210 160 135
    180 270 210 180 150 235 180 155
    200 290 225 190 165 255 195 165
    220 410 315 270 180 270 210 180
    245 425 325 275 200 290 225 190

    2 275
    320
    435
    445
    335
    345
    285
    295
    200 & up 305 235 200

    320 & up 455 350 300


    Check Ratio’s for Rate of Force
    Development to Max Strength Elite – Nationally Competitive Weightlifter

    Back Squat = 130% of Clean Back Power Back Power


    Bodyweight Squat Clean Clean Bodyweight Squat Clean Clean
    Clean = 77% of Back Squat
    115 320 245 210 100 200 155 130
    Power clean = 85% of Clean
    125 345 265 225 105 215 165 140
    Power clean = 65% of BS
    135 370 285 240 115 235 180 155
    Back Squat = 154% of Power Clean
    150 410 315 270 125 250 195 165

    Formula: 165 445 345 295 135 265 205 175


    180 480 370 315 150 290 225 190
    200 505 390 330 165 325 250 215
    220 535 410 350 180 340 260 220
    245 550 425 360 200 370 285 240
    275 570 440 375 200 & up 385 295 250
    320 580 445 380
    320 & up 595 460 390

    ___ = Male ___ = Female

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