This cycle is all about balance, uni-lateral movement, and making sure that your left & right are sharing the work equally.
Being able to maintain good positioning, even distribution, & apply force with maximum efficiency is key to not only your overall success, but also your safety. We want you to be able to have fitness be a part of your entire life, so making sure to train intelligently is of the utmost importance.
One of the things that we touch upon from time to time is ratios and percentages of lifts. Sometimes it is specific to our 1 rep max, and sometimes it is relative to our body weight. Using numbers in this way allows us to follow a program, and also to track our progress as we improve.
Usually we only talk about these numbers in reference to the specific lift that we are doing, and on even a more macro level to that specific day. Today I want to give you some important key tips though that will tell you how ALL of the numbers relate to each other.
Have a really strong back squat but not so good on your front squat? How’s your pull-up compared to your bench press? How much should your snatch or clean number be?
…and what do these all have to do with each other anyway? Is there any relation?
There is! Let’s break down what the “ideal” ratios & percentages are in a balanced athlete. Everything is based off of our back squat, so in this case we’ll call our back squat 100%. Based off of that, consider the following:
- front squat = 85%
- deadlift = 125%
- power clean = 66%
- power snatch = 51%
Some other ratios to consider:
- power clean = bench
- weighted pull-up = 33% of body weight
- weighted dip = 33% of body weight
- strict press = 65% of 1 RM pull-up
I should mention if it isn’t already obvious that almost nobody nails these numbers dead on. This is an ideal to shoot for, and “perfect world” scenario.
It does give us an exceptional insight into what to aim for though, and definitely let’s us all know what we need to work on.
I hope you find this helpful and it spurs some conversations between you as athletes, with your coach, and of course with me!
Let’s have a great week and try working towards being more balanced!