Full Body Training Session

Jun 8, 2024

Full Body Training Session

Training Plan

  • Warm-ups and Initial Exercises:
    • Squatted jumps into vertical jumps
  • Bench Press:
    • Top set of single
    • Couple back off sets of three
  • Back Squat:
    • Using chains, 3 sets of 5
    • Haven't done this in a while
  • Overhead Press

Environment

  • Garage door open, nice weather
  • Some exercises (jumping, possibly overhead press) done outside due to low ceilings

Viewer Feedback and Comments

  • Strength Standards:
    • Olympic lifts, pull-ups, mile time
    • Plan to clarify and respond to feedback
    • Might answer additional questions or discuss other topics

Fitness Standards

  • Endurance:
    • Healthy 200 lb male: Sub 7-minute mile as a baseline
    • Personal benchmark: 4 miles at 8:36 pace
  • Jumping and Sprinting:
    • Harder to quantify
    • 10-yard fly: Under 1.1 or 1.08 seconds
    • Vertical jump: 32 inches on a jump mat

General Observations on Athleticism

  • Wide variance in performance standards versus health standards

Strength Standards for Women

  • Back Squat:
    • 70-85 kg (based on training female Division 1 athletes)
  • Deadlift:
    • 90-100 kg (185-225 lbs)
  • Bench Press:
    • Preliminary guess: 50-115 kg
    • Needs more thought and a potential future video

Standards for Cleans and Snatches

  • Clean:
    • 120-130 kg for athletes weighing 190-220 lbs
  • Snatch:
    • 100 kg (225 lbs)
  • Importance of Training & Technique:
    • Considering the effort invested in technique along with other strength training

Additional Standards

  • Front Squat:
    • 75% of back squat, roughly 295-315 lbs for 200 lb males
  • Overhead Press:
    • Standard: 185 lbs
    • Personal Best: 315 lbs

General Commentary on Standards

  • Nature of Standards:
    • Standards are for being strong, not average
    • Adherence to standards isn't a reflection of moral value
    • Standards exist across all high-level fields
  • Common Criticisms:
    • Arguments that standards are 'too high' or 'unempathetic'
    • Emphasis on finding time for fitness even with tight schedules
    • Cultural standards deemed 'too low'
    • Encouragement to maintain high standards for societal improvement

Training Summary

  • Wrap-up with final set at 225 lbs for 5 reps
  • Final thoughts and see you in the next video