by Dunte Hector
“Students will rise to the level of expectation.”
Dan John, while coaching high school football players, observed that by simply expecting his students to bench press and front squat 200 pounds, more of them attained that standard. Schoolteachers with high behavior standards of their students have observed for years that their students are, in fact, better behaved than other students and tend to perform better academically as well.
I think I’ll get to the point early this week: Have some standards, folks!
Ah, yes, and then the question comes up of “how high” to set those standards?
Well, I hold my clients to these levels of strength:
– MEN –
Back squat: 2x bodyweight
Bench press: 1.5x bodyweight
Strict press: 1x bodyweight
Pull-ups: 10 reps
Plank: 1 minute
– WOMEN –
Back squat: 1.5x bodyweight
Bench press: 0.75x bodyweight
Strict press: 0.5x bodyweight
Pull-ups: 5 reps
Plank: 1 minute
If you’re looking at this list and laughing because you can do all of them, be careful to assess your goals — unless you are a strength athlete, strength is probably not your priority anymore. Of course, there’s nothing wrong with striving for more.
And if you’re looking at this list and shuddering because you can’t do any of them, remember that this is my ultimate expectation of you, not my assumption of your current strength level. My role as a coach is to guide you to these levels with appropriate programming, generous encouragement, and honest assessments.
During strength weeks, with all that time under the barbell, it can be tempting to ask, “What’s a good weight?” Frankly, good is the numbers above.
But my favorite thing to see is progress. A great weight in training is one that brings you a step closer to those standards above. The excitement around your PRs is related to this – taking one more step, however small, toward a “good weight.”
Additionally, my clients are held to these standards of nutrition:
1. No liquid calories
2. Protein at every meal and snack
3. Eat more – more protein, more fat, more fruits, more veggies
4. Eat less – less snacking on chips, pastries, cereals, other crap
And I hold my clients to these standards of quality training:
1. Drink a gallon of water each day
2. Keep a training journal
3. Lift the heaviest weight you can safely handle in good form
Every day, every workout, take care that you are living up to those three standards of quality training. They are essential to success with the five standards of strength.
Every day, take care that you are living up to those four standards of nutrition. They are essential to successfully managing your body fat and improving your performance.
So have some standards. Feel welcome to set your own — to adjust mine up or down to your own preference. But when deciding to settle for less than what I’ve listed above, remember that the student will rise to the level of expectation.
If you’re uncertain how to attain the standards I’ve set for you, don’t just put a low cap on how high you can rise; bring me your questions, your concerns, and your goals and we’ll find the plan to get you there.
I frequently remind my private clients to “Get Strong, Eat Clean, Live Well.” You know exactly how strong to I expect you to become, how clean I expect you to eat, and how well I expect you to train.
Now rise.
