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Relative Strength Training Assessment Guide

This document outlines a 5-week relative strength training program with sessions focused on assessment, deloading, and testing 1-rep max lifts. Session 21 assesses relative strength through front squats, pull ups, power cleans, and bench press. Scores are calculated by adding the finishing loads of front squats, power cleans, and bench press, plus the result of max pull ups multiplied by 10% of body weight. The highest number of pull ups that can be counted for scoring is 20.

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John Rohrer
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77 views2 pages

Relative Strength Training Assessment Guide

This document outlines a 5-week relative strength training program with sessions focused on assessment, deloading, and testing 1-rep max lifts. Session 21 assesses relative strength through front squats, pull ups, power cleans, and bench press. Scores are calculated by adding the finishing loads of front squats, power cleans, and bench press, plus the result of max pull ups multiplied by 10% of body weight. The highest number of pull ups that can be counted for scoring is 20.

Uploaded by

John Rohrer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd

Relative Strength Week 5 - 4.3.

17

SESSION 21 SESSION 22 SESSION 23 SESSION 24 SESSION 25


Obj: Relative Strength Obj: Deload Obj: Deload
Assessment TOTAL REST TOTAL REST
Warm Up: 3 Mile Run at Easy Pace
Warm Up: 10x Push Ups
3 Rounds 10x Sit Ups
Barbell Complex @ 45/65# 6x 40ft Shuttle
Instep Stretch Instep Stretch
Lat + Pec Stretch
Training:
Get on a scale and weigh
yourself (1) 8 Rounds every 60 sec
6x 40ft Shuttle
Training:
(1) Work up to 1RM Front (2) 15 Minute Grind
Squat 5x Turkish Get Up @ 25/35#
10x Standing Slasher @
(2) Max Rep Strict Pull Ups 25/35#
(no kipping, bucking, 45 Second 1-Arm Farmers
jerking, etc.) Carry @ 45/55#
15/15 Standing Founder
(3) Work up to 1RM Power
Clean

(4) Work up to 1RM Bench


Press

RECORD RESULTS
COMPARE TO SESSION 1
& 11. SEE NOTES FOR
SCORING

MTI Relative Strength Assessment Scoring:


Add together your finishing loads for front squat, power clean and bench press.

For pulling strength, multiply your max rep pull up times 10% of your bodyweight. For example, if you weigh 200 pounds, and get 12 pull ups, you’d multiply 10% of 200
(200 x .1 = 20) and 12. 20×12 = 240. ** Note on Pull Ups … the Max Number you can use for scoring for this assessment is 20. So even if you tested at 25x pullups, the
most you can use for your scoring is 20.

** Note on Pull Ups … the Max Number you can use for scoring for this assessment is 20. So even if you tested at 25x pullups, the most you can use for your scoring is
20.

Add your pulling strength total to your other 1RM’s, and divide by your bodyweight. The final number is your score.

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