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Old 11-17-2010, 06:22 PM   #21
Yael Grauer
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I'm going to the Tactical Pumpkin cert in Feb. Anyone else going to be there?
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Old 11-17-2010, 06:25 PM   #22
Arien Malec
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I'm an Level I Certified Tactical Pumpkin Jumper already. Waiting eagerly for the Level II cert.
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Old 11-19-2010, 09:15 AM   #23
Gant Grimes
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Pumpking jumping is a good cert. It's dangerous, though. Better have your RRG money.
"It should be more like birthday party than physics class." | Log | 70's Big
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Old 11-22-2010, 09:29 AM   #24
michael blevins
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Athletic standards should match/resemble the task: 5k runner? have some split standards or look up some benchmarks for the top 100 runners in your class, if all of them have a 2x BW deadlift maybe that's something you should have. If on the otherhand none of them can do more than 10 pullups, what's the point of spending time training that expression?
A GPP standard list is harder to nail down, if it's truly general you better have some good endurance standards and strength benchmarks, how about sub 3 hr marathon and 2.5xBW deadlift, "named" workout times are irrelevent to "real" fitness because efficiency can be learned and the general preparedness is lost.
Before a list is compiled for standards ask standard questions.
-Who am I?
-What do I do?
-What are my weaknesses?
-What is fun for me?

And can we stop using the term "elite" unless speaking of someone or some standard that is elite?
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Old 12-31-2010, 09:12 PM
John Thomas
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Old 01-01-2011, 05:52 AM   #25
Garrett Smith
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Here were some that I put together for myself from various sources (and where I stood in them at the end of 2010):

Powerlifting 90kg (198#) weight class:

Standing Press
  • 173# (Rip's Advanced) - last cycle of 5/3/1 at the end of the year was to be with a theoretical "actual 1RM" of 180#
  • 175# (Hoffman bronze)
  • 195# (Hoffman silver)
  • 198# (1x BW)
  • 215# (Hoffman gold)
Bench Press
  • 265# (BFS "All-State") - did this in 2009, last PL meet hit 275#
  • 289# (Rip's advanced)
  • 297# (1.5x BW)
  • 305# (BFS "All-American")
Power Clean
  • 225# (BFS "All-State") - hit a PR PC of 100kg / 220# in mid-late 2010
  • 250# (Hoffman bronze)
  • 264# (Rip's advanced)
  • 265# (BFS "All-American")
  • 270# (Hoffman silver)
  • 290# (Hoffman gold)
  • 297# (1.5x BW)
Back Squat
  • 350# (Hoffman bronze)--3/27/10
  • 375# (Hoffman silver & BFS "All-State") - hit 380# at last PL meet
  • 387# (Rip's advanced)
  • 396# (2x BW)
  • 400# (Hoffman gold)
  • 445# (BFS "All-American")
  • 430# (Hoffman bronze) - hit 420# at Worlds in Oct.
  • 445# (BFS "Great")
  • 457# (Rip's Advanced)
  • 475# (Hoffman silver)
  • 485# (BFS "All-State")
  • 495# (2.5x BW)
  • 520# (Hoffman gold)
  • 530# (BFS "All-American")
Weightlifting 94kg class:

  • 200# (Hoffman bronze) - hit 91kg/200# in practice in mid-2010
  • 215# (Hoffman silver)
  • 230# (Hoffman gold)
  • 260# (Hoffman bronze) - best comp lift is 110kg/242#
  • 280# (Hoffman silver)
  • 300# (Hoffman gold)
  • 200kg / 441# (Russian Class III, approx. Hoffman bronze total) - best total to date in comp is 200kg
  • 202kg (Pan Am Master's qualifying total)
  • 222.5kg / 474# (Russian Class II)
  • 495# (Hoffman silver total)
  • 227kg (World Master's Champ. qualifying total)
  • 530# (Hoffman gold total)
  • 250kg / 551# (Russian Class I)
I don't actively think about these lists, I have them on my goals document, and just check them off when I pass a marker.
Garrett Smith NMD CSCS BS, aka "Dr. G"
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Old 02-15-2011, 05:31 PM   #26
James Seay
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Hi, my first post here. Please let me know if I breach ettiquette. I have been waiting to respond to this one (need to get access here first). It kinda feels like we are both re-inventing the wheel and making things way too complex here.

Here are a selected set of standards set in the NSCA reference textbook, "Essentials of Strength and Conditioning"


Maximum Strength
1. Bench Press 1RM (also a powerlifting event)
2. Back Squat 1RM (also a powerlifting event)

Maxium Power
3. Power Clean 1RM (a modified Olympic event)
4. Standing Long Jump and/or Vertical Jump

Anaerobic Capacity
5. 300-yard Shuttle

Local Muscular Endurance
6. Partial Curl-up aka Crunches (also a USMC fitness standard)
7. Push-up (also an US Army fitness standard)
8. Pull-up (***ADDED, NOT FROM NSCA...but a USMC fitness standard)

Aerobic Capacity
9. 1.5mi Run or 12-minute Run. (1.5mi run is a US Navy and USAF fitness standard. 12-minute run is the venerable Cooper Test)

10. T-test and/or Hexagon Test
11. Pro-agility Test (also an NFL COmbine event where it is known as the 5-10-5 shuttle run)

12. 40-yard Sprint (also an NFL Combine event)

13. Sit-and-reach test
14. Gray Cook Functional Movement Screen (***ADDED, NOT FROM NSCA...but this makes the Flexibility section much more comprehensive and up-to-date).

The advantage for using the above is that this book includes percentile ranks by gender and sport so you would know how you ranked, for example, against division 1 NCAA Basketball players. The American Football tables are also broken out by position.
The Google Books preview of this book had portions of the standards chapter about a month ago but seems to lack them now.

My "decathalon" would be:
1. Bench Press, 2. Back Squat, 3. Power Clean, 5. 300-yd Shuttle, 6. Crunches,
7. Push-up, 8. Pull-up, 9. 12-minute Run, 11. Pro Agility Test, 14. Functional Movement Screen

Last edited by James Seay; 02-15-2011 at 05:32 PM. Reason: The advantage....
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