I’m going to throw this up hear and finish it off later today and I have a whole heap of young athletes that I have to make wish they were dead this morning with some in gym circuit work.
I had Barry in the gym yesterday for the first time. We went through some of the stuff that we will be doing to get on top of his shoulder and back issues.
Assorted Shoulder Work.
As well as other stuff like this.
He also did some testing…his results were as follows:
Trap Bar Deadlift – 160kg. The pulled over double bodyweight easily. So I am happy with that. He has plenty of leg strength as far as I’m concerned and we’ll be pretty much focusing on his speed and power with regard to his lower body training from here on in.
Bench – Did 60kg easy…we moved to 80kg (his body weight) and he could get it off his chest and that’s about it. If someone can’t bench their body weight then I’m not really that worried about how bad they are…they are just plain bad. Barry won’t be benching again until he tests after Christmas I would say off the top of my head…and I’ll wager that he gets 3+ reps next time.
Pull Ups – 5 reps…his target is 12 reps…so a good bit of work to do.
Push Ups – 33 reps in 60 seconds…his target is 50+ reps.
Inverted Rows – 6 reps in 60 seconds…his target is 30 reps.
Since Barry was such a smart arse in the comments section…I’m posting this just for him.
So in summary…Barry is like a lot of athletes that I see…he is obviously ‘technically’ very good at his sport…good enough to win fights. His sport specific strength is obviously also pretty good as well…as it certainly gets the job done.
From my point of view though…he is operating well below his physical capacity.
His deadlift aside…the rest of the results a mediocre at best and pretty poor at their worst.
Before he fights next I would like to see him score the following at an absolute minimum.
Deadlift – As is…double body weight.
Bench – 8+ reps at bodyweight.
Pull Ups – 8+ reps at bodyweight.
Push Ups – 50+ reps
Inverted Rows – 30+ reps
As you can see from his results…he is closer to some of those targets than others.
His long term target (as well as my own) will be the following:
Deadlift – Double body weight.
Bench – 12+ reps at bodyweight.
Pull Ups – 12+ reps at bodyweight.
Push Ups – 60+ reps
Inverted Rows – 40+ reps
He also did his rowing test at the end of testing and scored as follows:
170m, 159m, 154m, 150, 148m, 147m for a 929m total. I also have his heart rate profile and if I can figure out how to post it I will.
This test is pretty straight forward. You program the rower for timed intervals with 30 seconds of work and 30 seconds of recovery. You complete 1 warm up interval to begin…rest 30 seconds then you do 6 intervals with recovery back to back. I want to see people empty the tank on every rep…so they get the best score on each interval.
It gives you a good idea of an athletes anaerobic power/capacity. Barry is too mono paced…you’ll see some of the rugby lads bang out close to 200m on the first and perhaps a 170 on the second interval before getting scores similar to Barry’s for all the rest. I want to see some power…especially in fighters…being able to go the distance is fantastic…being able to finish the fight early is better.
Want to see him score 185m+ on the first and total over 1000m. This will be his long term goal.
Stuck for time this morning so that’ll have to do you…I’ll be back later to expand and explain more.