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IFAC Reflections Part 2
January 22, 2019
A review of Jerome Simian’s workshops on physical preparation for sport. I had to choose between different “strands” of coaching topics at the IFAC conference in Loughborough. A difficult choice, not wanting to miss out on some excellent speakers. I chose to attend Simian’s because of a quote I heard on the HMMR podcast: “I […]
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Strength Ratios for Squats and Deadlifts

Following on from our blog on Front Squat vs Back squat, here is some information about what you might be aiming for with deadlift squat ratios.

Strength ratios

The table below shows an estimate of the weights you should be able to lift based on other exercises. I.e. if you can back squat 80kg you should be able to Deadlift 100kg’s.

Please note these are only approximate values which can be greatly affected by technique and vary among individuals. So avoid using them as written rule!

Deadlift

Back Squat

Front Squat

~100%

~80%

~68% (85% of BS)

60kg

48kg

40kg

70kg

56kg

48kg

80kg

64kg

54kg

90kg

72kg

61kg

100kg

80kg

68kg

110kg

88kg

75kg

120kg

96kg

82kg

130kg

105kg

90kg

140kg

112kg

95kg

150kg

120kg

102kg

160kg

128kg

109kg

For example, if you are practiced at the Deadlift but not the back squat, it is unlikely you will be able to back squat up to 80% of your Deadlift 1RM.

deadlift squat ratiosIf beginning a new exercise it is better to underestimate your rep max as you can always add more weight!

If you lift too heavy the chances are YOU WILL BREAK!

In summary you should be able to back squat more than you can front squat,  and Deadlift the same or more than you can back squat.

These are some of the lifts used in our Get Stronger programme here

Comments

  1. […] Liberal use of the word “strong”. Field athletes are strong, weightlifters are strong; some elite rugby players are now becoming strong but many are NOT STRONG. A simple formula used by old timers for strength was 3,4,5 i.e. bench 300lb, squat 400lb, deadlift 500lb. […]

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Client Testimonials

Josh Steels: wheelchair tennis
I started working with James 3 years ago via the TASS programme. When James first met me, physically I was nowhere the best I could be. Since working with James I have seen vast improvements in my fitness and strength which has been put into great use on court.Each session is worked around making sure I am able to get the best quality training as well as catering for my chronic pain and fatigue levels. On top of this James has always been happy to meet at facilities that are best for myself meaning I could fit training sessions in on route to tournaments or camps.
 
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Athletic Development Coach – WILLAND
20 Feb 2019

Athletic Development Coach Venue: WILLAND Date: Wednesday 20th February. Time 0900-1630. Booking deadline Friday 8 February Is the ‘Athletic Development Coach’ course for me? This particular course is for our junior members to attend. If you are interested in attending please contact Carly. What will I learn? Course Goals and Objectives Candidates will be expected […]

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