Como andan de fuerza?

Excelente punto de referencia!

How Does Your Strength Compare to D-I Football Players? The purpose of this chart is to set evaluation standards for each athlete giving him an idea of what is a superior strenght level versus a marginal strength level for a specific position.

OFFENSIVE LINEMAN AND DEFENSIVE LINEMAN
Position Levels		Bench Press	Parallel Squat	Incline Press	Power Cleans
Superior	100%	400	500	350	310
Excellent	90%	380	480	330	290
Very Good	80%	355	455	310	270
Good	70%	330	430	290	250
Average	60%	300	400	270	230
Marginal	50%	260	360	250	210
LINEBACKERS, TIGHTENDS, AND SNAPPERS
Position Levels		Bench Press	Parallel Squat	Incline Press	Power Cleans
Superior	100%	360	460	310	280
Excellent	90%	340	440	290	260
Very Good	80%	315	415	270	240
Good	70%	290	390	250	210
Average	60%	260	360	230	190
Marginal	50%	220	320	210	170
OFFENSIVE BACKS
Position Levels		Bench Press	Parallel Squat	Incline Press	Power Cleans
Superior	100%	330	430	280	250
Excellent	90%	310	410	260	230
Very Good	80%	285	385	240	210
Good	70%	260	360	220	190
Average	60%	230	330	200	170
Marginal	50%	190	290	180	150
DEFENSIVE BACKS, QUARTERBACKS, RECEIVERS & KICKERS
Position Levels		Bench Press	Parallel Squat	Incline Press	Power Cleans
Superior	100%	305	405	250	220
Excellent	90%	290	390	230	200
Very Good	80%	270	370	210	180
Good	70%	250	350	190	160
Average	60%	225	315	170	140
Marginal	50%	190	290	150	120
Did you find this chart interesting? See how your bench press measures up compared to your body weight using this chart from Dale Harder's book "Strength & Speed Ratigns".

Sin dolor no hay Gloria?

Training through Pain

‘NO PAIN NO GAIN’.

The common mantra you hear across ‘hardcore’ gyms around the world.Especially in the MMA world.

According to some, if you can’t put up with a little pain, you’re not a man. Well, it’s all B-S-.Kinda.

Here’s the thing… There are different types of ‘pain’ that can happen when you’re training… There’s the burning pain you get in your muscles when you’re pushing yourself through an extra few reps of bench presses or bicep curls that’s a result of excess ‘lactic acid’ buildup in the muscles. This is the type of pain that you want to train through and go beyond, as you know there’s no unwanted damage occurring and you’re not going to cause an injury.

With intense focus and determination, you can often gut out a few more sets compared to when you’re easy on yourself and you don’t have a partner urging you on. One thing to remember is to ALWAYS TRAIN IN PERFECT TECHNIQUE. That means you immediately stop when form breaks down.

If you’re in a fight and you start getting a bit tired, do you think it’s acceptable to have sloppy form?

Obviously not!So train the way you want to fight. Another little tip I always tell my fighters when we’re training hard is to keep a ‘poker face’ (unlike the pic below).

Even if you’re exhausted, don’t let your opponent know it by making faces like you’ve been constipated for the last 7 days and you’re about to unleash the fury! Keep a calm, collected expression and you won’t energize your opponent by looking like you’re almost done.

This generally comes at the end of a hard set or during an intense interval type workout.

Yes, you’ve gotta go hard, but think of it as a controlled aggression, not an all-out, uncontrolled fury.

Other types of pain that you’re going to experience sooner or later include sharp, stabbing type pains where you just know something’s not right. These are the things you want to avoid during training for two reasons.

One - you’re likely causing more damage to already injured tissues, which will lead to a more severe injury and lost training time.

Two - the pain will likely be causing changes in movement and motor patterns, which will lead to compensation injuries in the future.

Here’s an example…When you sprain your ankle, your body wants to stay away from weight-bearing on your left leg.Do this over and over and your body soon starts to avoid using the left leg during all different types of movements. So say you start squatting heavy and because your body is trained to avoid the left leg, your body deviates to the right, putting damaging stresses on the lumbar spine and hips, resulting in an injury whenever you try to squat heavy!

You’ve got to avoid these compensatory movement patterns at all costs, because it takes a lot of specific exercise and rehab to break these patterns. If you’ve had any injuries from training or anything that you think may be disrupting proper movement patterns, leave them in the comments section below and let’s analyze them to see if they may pose a problem for you: