Over the weekend I held our monthly Coaching Development session. This is a time where all of the coaches get together and discuss some higher level concepts, share education, and generally try to take CFHV training for all of you to the next level.
This particular session focused on programming, as well as talk of what a “balanced athlete” was. The timing was really perfect since our current programming cycle uses unilateral movements to find our individual imbalances.
Being a well rounded and balanced athlete not only gives you the advantage of being the most efficient version of yourself, but it will also keep you from plateauing, and MOST importantly: protect you from becoming injured.
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. It’s also a very helpful tool in guaranteeing that you get the appropriate stimulus for each workout, and are scaled accordingly.
Usually we only talk about these numbers in reference to the specific lift that we are doing. Today I want to refresh your memory on how ALL of the numbers relate to each other.
Do you have a really strong back squat but are 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 some of the very basic “ideal” ratios & percentages in a balanced athlete. Everything in this case is based off of our back squat, which will be our 100%. With that in mind, consider the following:
front squat = 85%
deadlift = 125%
power clean = 66%
power snatch = 51%
Some other basic ratios:
power clean = bench
weighted pull-up = 33% of body weight
weighted dip = 33% of body weight
strict press = 65% of 1 RM pull-up
Those are just the basics. I’ve put together a much more comprehensive list, and Chico used the power of technology to make it into an app!
Check out the CFHV Balanced Athlete App right here: balance.crossfithighvoltage.com
I should mention if it isn’t already obvious that almost nobody nails these numbers dead on, so this is an ideal to shoot for or a “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 to stay healthy and safe.
Have any questions on how to read it? Grab me at the gym or shoot me an email: firstname.lastname@example.org. It can be a little confusing if you don’t know what you’re looking at, but I’m happy to help.
Let’s have a great week and try working towards being more balanced!