i***l
发帖数: 4182 | 1 found this by google, I have no idea how " credible " this is anyway, just
post here for fun.
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* Strength
o Weighted dip (PB)
+ Level one – 3 reps at BW
+ Level two – 1.4x BW
+ Level three – 1.7x BW
+ Level four – 1.9x BW
+ Level five – 2x BW
o Weighted pull up
+ Level one – BW
+ Level two – 1.4x BW
+ Level three – 1.7x BW
+ Level four – 1.9x BW
+ Level five – 2x BW
o Bench press
+ Level one – .85x BW
+ Level two – 1.2x BW
+ Level three – 1.5x BW
+ Level four – 1.75x BW
+ Level five – 1.9x BW
o Press
+ Level one – .5x BW
+ Level two – .75x BW
+ Level three – .95x BW
+ Level four – 1.1x BW
+ Level five – 1.2x BW
o Deadlift
+ Level one – 1.5x BW
+ Level two – 2x BW
+ Level three – 2.4x BW
+ Level four – 2.75x BW
+ Level five – 3x BW
o Back squat
+ Level one – 1.25x BW
+ Level two – 1.75x BW
+ Level three – 2.15x BW
+ Level four – 2.4x BW
+ Level five – 2.6x BW
o Overhead squat
+ Level one – .65x BW
+ Level two – 1x BW
+ Level three – 1.3x BW
+ Level four – 1.45x BW
+ Level five – 1.65x BW
* Power Clean and Jerk
+ Level one – .75 x BW
+ Level two – 1.25 x BW
+ Level three – 1.6 x BW
+ Level four – 1.85 x BW
+ Level five – 2x BW
o Snatch
+ Level one – .6x BW
+ Level two – 1x BW
+ Level three – 1.3x BW
+ Level four – 1.45x BW
+ Level five – 1.65x BW"
"Level One – Healthy Beginner (0-12 months)
Level one guidelines are milestones that can be attained by an untrained,
sedentary individual within their first 12 months of training (assuming they
are free of any serious injuries or health conditions). This level is the
minimum standard for a healthy lifestyle and lays the foundation for basic
strength gains in the following years. This basic strength will translate
over into more rapid increases in capabilities.
Level Two – Intermediate Athlete (1-2 years)
* Level two guidelines can be attained within 1-2 years after level one has
been reached. These skills should be considered normal for a healthy athlete
that is pursuing increased performance. The translation from one skill to
another is still very high here, so working towards a few goals will also
help other goals advance towards level three.
Level Three – Advanced Athlete (2-4 years)
* Level three guidelines can be reached within 2-4 years after level one has
been reached. This is an appropriate level of general fitness for those who
would like to perform for long periods of time and possess a high level of
strength. Taking part in high intensity sports such as parkour, combat, or
highly competitive sports while possessing the abilities of level three
allows for a higher degree of participation while mitigating the risk of
injury. Athletes that posses many level three skills will get the most out
of their training as they are able to train continuously with few injuries
and work on technique consistently and without interruption. Most
individuals can obtain most, if not all, of level three skills with proper
programming and dedication.
Level Four – Specialized Athlete
* After reaching level three, some trainees may choose to take certain
skills to the next level. Most level four guidelines entail specialized
training that will not allow for other goals to be included in the athletes
program. For example, pursuing a straddle planche will require consistent,
hard training that may make another goal, such as a competitive 5k run,
unrealistic to simultaneously pursue. An athlete can work toward level four
without sacrificing level three accomplishments, but usually only a small
number of level four skills can be attained for each individual.
Level Five – Highly Specialized Athlete
* To reach level five in many of these skills takes a combination of
superior genetics, dedication, and intellect. While level five is not
necessarily a world class athlete, most people will not be able to perform
many level five skills without sacrificing performance in other domains. By
the time the athlete is at level five, thousands of reps/runs/holds will
have been performed; years of experience will have been established towards
this goal; and the athlete may progress beyond level five towards a world
class level. By even striving for a level five skill shows remarkable
determination and drive." |
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