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    Dan John Strength Standards

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    Mike
    The document outlines strength standards for men and women in the areas of squats, presses, hip hinges, and pulls. For each area, it lists progressions from beginner to advanced levels of exercises and weights or repetitions. The levels range from 1 to 7, with levels 4 to 6 considered the "game changer" levels that greatly improve overall fitness. Achieving a balanced level of 2 to 3 across the four areas is recommended for untrained individuals, rather than being highly advanced in one area and beginner in others. The focus is on achieving balanced strength through these core movement patterns.

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    Download as ODT, PDF, TXT or read online from Scribd

    Dan John Strength Standards

    Uploaded by

    Mike
    3K views3 pages
    The document outlines strength standards for men and women in the areas of squats, presses, hip hinges, and pulls. For each area, it lists progressions from beginner to advanced levels of exercises and weights or repetitions. The levels range from 1 to 7, with levels 4 to 6 considered the "game changer" levels that greatly improve overall fitness. Achieving a balanced level of 2 to 3 across the four areas is recommended for untrained individuals, rather than being highly advanced in one area and beginner in others. The focus is on achieving balanced strength through these core movement patterns.

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    The document outlines strength standards for men and women in the areas of squats, presses, hip hinges, and pulls. For each area, it lists progressions from beginner to advanced levels of exercises and weights or repetitions. The levels range from 1 to 7, with levels 4 to 6 considered the "game changer" levels that greatly improve overall fitness. Achieving a balanced level of 2 to 3 across the four areas is recommended for untrained individuals, rather than being highly advanced in one area and beginner in others. The focus is on achieving balanced strength through these core movement patterns.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Download as odt, pdf, or txt
    3K views3 pages

    Dan John Strength Standards

    Uploaded by

    Mike
    The document outlines strength standards for men and women in the areas of squats, presses, hip hinges, and pulls. For each area, it lists progressions from beginner to advanced levels of exercises and weights or repetitions. The levels range from 1 to 7, with levels 4 to 6 considered the "game changer" levels that greatly improve overall fitness. Achieving a balanced level of 2 to 3 across the four areas is recommended for untrained individuals, rather than being highly advanced in one area and beginner in others. The focus is on achieving balanced strength through these core movement patterns.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Download as odt, pdf, or txt
    of 3

    Strength Standards

    By Dan John
    For Men:
    Push
    Expected = Bodyweight bench press
    Game-changer = Bodyweight bench press for 15 reps
    Pull
    Expected = 5 pullups
    Game-changer = 15 pullups
    Hinge
    Expected = Bodyweight to 150% bodyweight deadlift
    Game-changer = Double-bodyweight deadlift
    Squat
    Expected = Bodyweight squat
    Game-changer = Bodyweight squat for 15 reps
    Loaded Carry
    Expected = Farmer walk with total bodyweight (half per hand)
    Game-changer =Bodyweight per hand
    Getup
    One left and right, done with a half-filled cup of water
    For Women:
    Push
    Game-changer = Bodyweight bench press
    Pull
    Game-changer = Three pullups
    Hinge
    Game-changer = 275-pound deadlift
    Squat
    Game-changer = 135 for five in the back squat
    Loaded Carries
    Game-changer = 85 pounds per hand
    Getup
    One left and right, done with a half-filled cup of water

    Regressions are the Best Corrections.


    Editor's note: this means that if the client can't do a movement, movement screens and muscle activation
    techniques aren't usually the answer, regressing the movement to a simpler pattern is the answer. ALL
    trainers should know how to progress and regress ALL movements that they teach and this is a sign of a good
    trainer but few know how to do this.
    Mens Standards

    Squat Movement
    1. Proper Form in the Goblet Squat
    2. Goblet Squat: 24K x 10
    3. Double KB Front Squat: 32K x 10
    4. Bodyweight Back Squat
    5. Bodyweight Front Squat
    6. Bodyweight Back Squat x 15
    7. Bodyweight Overhead Squat x 15

    Press Movement
    1. Push Ups x 10
    2. One Arm KB Press: 24K x 5 per Side
    3. Double KB Press: 32K x 5
    4. Bench Press: Bodyweight
    5. One Arm Overhead Press: Bodyweight
    6. Bench Press: Bodyweight x 15
    7. Two Arm KB Press: Bodyweight

    Hip Hinge Movement


    1. Hip Hinge with Proper Form (From stand, floor and loaded)
    2. Kettlebell Swing: 24K x 20 (Proper Form)
    3. Double Kettlebell Clean: 32K x 10
    4. Barbell Clean: Bodyweight
    5. Barbell Deadlift: Double Bodyweight
    6. Barbell Snatch: Bodyweight
    7. Barbell Deadlift 2.5 x Bodyweight

    Pull Movement
    1. Batwings, thumbs in armpits, 16K x 10 seconds
    2. Bodyweight Row on Rings/TRX x 20
    3. Bodyweight Row, feet elevated, x 10
    4. Chin Ups x 5
    5. Pull Ups x 8-10
    6. Pull Ups x 15
    7. Weighted Pull Up with 48 K

    Womens Standards

    Squat Movement
    1. Proper Form in the Goblet Squat
    2. Goblet Squat: 12K x 10
    3. Double KB Front Squat: 16K x 10
    4. Back Squat: 135 x 5
    5. Bodyweight Back Squat
    6. Bodyweight Front Squat
    7. Bodyweight Overhead Squat

    Press Movement
    1. Push Ups x 1 (Excellent Pushup)
    2. One Arm KB Press: 10K x 5 per Side
    3. Double KB Press: 12K x 5
    4. Double KB Press: 16K x 5
    5. One Arm Overhead Press: 1/3 BdWt
    6. Bench Press: Bodyweight
    7. Two Arm KB Press: 2/3 Bodyweight

    Hip Hinge Movement


    1. Hip Hinge with Proper Form (From stand, floor and loaded)
    2. Kettlebell Swing: 16K x 20 (Proper Form)
    3. Double Kettlebell Clean: 16K x 10
    4. Barbell Deadlift: 1.5 x Bodyweight (or 1355)
    5. Double KB Swings: 24K x 10
    6. 5:00 Minute Snatch Test: 16K x 100
    7. Barbell Deadlift 2 x Bodyweight (275lbs.)

    Pull Movement
    1. Batwings, thumbs in armpits, 8K x 10 seconds
    2. Bodyweight Row on Rings/TRX x 20
    3. Bodyweight Row, feet elevated, x 10
    4. Chin Ups x 1
    5. Chin Ups x 3
    6. Pull Ups x 3
    7. Weighted Pull Up with 24 K

    The idea is that 4 or so is where we would want like a high school athlete, 6 is the Game Changer (meaning it
    greatly improves your whole fitness level) and 7 is around where you discover that strength is not your
    issue.
    None of it matters, save one thing: its the balance of the FOUR!!! (Sixth moves, like groundwork, and Loaded
    Carries are usually just a simple, do you do it or not?)

    1-2-3 are where we want to explore for untrained and detrained people. Being a perfect square at twos
    (meaning being at level 2-2-2-2 on all four of the movement patterns) might be better than being a 7-1-7-7
    perhaps. Dont lose your mind on this, this is a process.

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