Athletes Equation Achievement Levels Progressive training standards to assist our clients to achieving their optimal strength & conditioning ability

 

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4 four levels of achievements for clients to attain to achieve a elite level of strength & conditioning.

White Level – Foundation

Orange Level – Intermediate

Blue Level – Advanced

Black Level – Elite

Basic principle is to build towards elite with creating a strong foundation. The elite level will have the client training with a standard that few attain but many want.

White Level – Foundation Testing

Strength Tests

Deadlift for 3 reps

Men’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 115 165 145 125 95
115-125 175 155 135 100
126-132 195 165 145 110
133-148 215 185 165 125
149-165 235 200 175 135
166-181 250 215 190 140
182-198 265 225 200 150
199-220 275 235 210 160
221-242 285 250 220 165
243-275 295 255 225 170
276-319 305 265 235 175
Over 320 310 270 240 180
Women’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 97 95 85 75 60
98-105 105 90 80 65
106-114 110 95 85 65
115-123 120 100 90 70
124-132 125 105 95 75
133-148 135 115 105 75
149-165 145 125 115 80
166-181 160 135 125 90
182-198 175 155 135 95
Over 199 180 160 140 100

Squat for 3 Reps

Men’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 115 135 115 100 75
115-125 140 125 110 80
126-132 155 135 115 85
133-148 175 150 130 95
149-165 185 160 140 105
166-181 200 175 150 110
182-198 210 185 160 115
199-220 225 190 170 125
221-242 230 200 175 130
243-275 235 205 180 135
276-319 245 210 185 140
Over 320 250 215 190 145
Women’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 97 75 70 60 45
98-105 85 75 65 50
106-114 90 80 70 50
115-123 95 85 75 55
124-132 100 90 80 60
133-148 110 95 85 65
149-165 120 100 90 70
166-181 130 110 95 75
182-198 135 120 105 80
Over 199 145 125 110 85

 

Push Ups

Men’s Standard
Under 40 40-49 50-59 Over 60
35 25 20 15
Women’s Standard
Under 40 40-49 50-59 Over 60
15 10 5 2

 

Barbell Inverted Row – Knee Bent

Men’s Standard
Under 40 40-49 50-59 Over 60
20 15 12 10
Women’s Standard
Under 40 40-49 50-59 Over 60
15 12 10 8

Plank

Men’s Standard
Under 40 40-49 50-59 Over 60
90 sec 75 sec 60 sec 45 sec
Women’s Standard
Under 40 40-49 50-59 Over 60
90 sec 75 sec 60 sec 45 sec

Conditioning Test

Part One:

KB Swing

60 swings in under 2 minutes Need to define KB weights for test

Part Two:

1 mile on airdyne in under 4 mins

Part Three:

30:15 Intervals 3 rounds goal is 200 total reps

  1. Burpees -20 total
  2. Mountain Climbers – 45 each leg total
  3. Squat Jacks – 45 total
  4. Push Up Jacks – 45 total


Orange Level – Intermediate Testing

Strength Tests

Deadlift for 3 reps

Men’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 115 185 160 140 105
115-125 200 175 150 115
126-132 220 185 165 125
133-148 245 210 185 140
149-165 265 230 205 155
166-181 285 245 215 165
182-198 305 265 230 175
199-220 320 275 240 185
221-242 335 285 250 190
243-275 340 295 260 195
276-319 345 300 265 200
Over 320 355 305 270 205
Women’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 97 100 85 75 60
98-105 115 100 90 70
106-114 125 110 95 75
115-123 135 120 105 80
124-132 145 125 110 85
133-148 160 135 125 90
149-165 175 150 135 100
166-181 185 160 140 110
182-198 195 170 150 115
Over 199 210 185 160 120

Squat for 3 Reps

Men’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 115 160 135 125 90
115-125 175 150 135 95
126-132 190 160 140 105
133-148 210 185 160 120
149-165 225 195 175 135
166-181 245 210 185 140
182-198 260 225 195 145
199-220 275 235 210 150
221-242 285 240 215 160
243-275 290 250 220 165
276-319 295 255 225 170
Over 320 300 260 230 175
Women’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 97 90 80 70 50
98-105 95 85 75 55
106-114 105 90 80 60
115-123 110 95 85 65
124-132 120 100 90 70
133-148 130 110 95 75
149-165 135 120 105 80
166-181 150 130 115 85
182-198 160 135 125 90
Over 199 170 145 130 95

Bench Press for 3 Reps

Men’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 115 100 85 75 55
115-125 105 90 80 65
126-132 115 100 85 70
133-148 125 110 95 75
149-165 135 115 105 80
166-181 150 125 115 85
182-198 160 135 120 85
199-220 170 145 125 90
221-242 175 150 130 95
243-275 180 155 135 100
276-319 185 160 140 105
Over 320 190 165 145 110
Women’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 97 60 50 45 30
98-105 65 55 50 35
106-114 70 60 55 40
115-123 75 65 60 45
124-132 80 70 65 50
133-148 85 75 70 50
149-165 90 80 75 55
166-181 100 85 75 60
182-198 105 90 80 65
Over 199 110 95 85 70

Barbell Inverted Row – Legs straight & elevated on box

Men’s Standard
Under 40 40-49 50-59 Over 60
20 15 12 10
Women’s Standard
Under 40 40-49 50-59 Over 60
15 12 10 8

 

Plank

Men’s Standard
Under 40 40-49 50-59 Over 60
120 sec 105 sec 90 sec 60 sec
Women’s Standard
Under 40 40-49 50-59 Over 60
120 sec 105 sec 90 sec 60 sec

 

Conditioning Test

Part One:

100 Single Arm KB Swings in under 5 mins Need to set KB Weights

Part Two:

3 mile on airdyne in under 10 mins

Part Three:

30:15 Intervals 3 rounds goal is 200 total reps

  1. Burpees – 40 total
  2. Squat Jacks – 60 total reps
  3. MB Wall Toss – 40 total reps
  4. Push Up Jacks – 60 total reps

Blue Level – Advanced Testing

Strength Test

Deadlift for 1 Rep Max

Men’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 115 300 260 230 170
115-125 320 275 245 180
126-132 340 290 260 195
133-148 380 325 290 215
149-165 410 355 310 235
166-181 440 375 335 250
182-198 460 395 350 260
199-220 480 415 365 275
221-242 490 420 370 280
243-275 500 430 380 285
276-319 505 435 385 290
Over 320 510 440 390 295
Women’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 97 175 150 135 100
98-105 190 165 145 110
106-114 200 170 150 115
115-123 210 180 160 120
124-132 220 190 170 125
133-148 240 205 180 135
149-165 260 225 200 150
166-181 275 235 210 155
182-198 285 245 220 160
Over 199 300 260 230 170

Squat for 1 Rep Max

Men’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 115 240 205 180 135
115-125 260 225 200 150
126-132 280 240 215 160
133-148 315 270 240 175
149-165 340 290 260 195
166-181 370 320 280 210
182-198 390 335 295 220
199-220 410 355 310 230
221-242 425 365 325 240
243-275 435 375 330 245
276-319 445 385 340 250
Over 320 455 390 345 255
Women’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 97 130 110 100 75
98-105 140 120 105 80
106-114 150 130 115 85
115-123 160 140 120 90
124-132 170 145 130 95
133-148 185 160 140 105
149-165 200 170 150 110
166-181 215 185 165 115
182-198 230 200 175 125
Over 199 240 205 180 130

 

Bench Press for 1 rep Max

Men’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 115 130 110 100 75
115-125 140 120 105 80
126-132 155 135 120 90
133-148 170 145 130 100
149-165 185 160 140 105
166-181 200 170 150 115
182-198 215 185 160 125
199-220 225 195 170 130
221-242 230 200 175 135
243-275 240 205 180 140
276-319 245 210 185 145
Over 320 250 215 190 150
Women’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 97 75 65 60 40
98-105 80 70 65 45
106-114 85 75 70 50
115-123 90 80 75 55
124-132 95 85 80 60
133-148 105 90 85 60
149-165 115 100 90 65
166-181 120 105 95 70
182-198 130 115 100 75
Over 199 140 120 105 80

 

Pull Ups

Men’s Standard
Under 40 40-49 50-59 Over 60
8 5 3 1
Women’s Standard
Under 40 40-49 50-59 Over 60
3 2 1 1

 

Side Plank

Men’s Standard
Under 40 40-49 50-59 Over 60
90 sec each side 70 sec each side 60 sec each side 45 sec each side
Women’s Standard
Under 40 40-49 50-59 Over 60
90 sec each side 70 sec each side 60 sec each side 45 sec each side

 

Conditioning Test

Part One:

Part Two:

Part Three:

Black Level – Elite Testing

Strength Test

Deadlift for 1 Rep Max

Men’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 115 385 330 295 220
115-125 415 355 315 235
126-132 440 380 335 250
133-148 480 415 365 275
149-165 520 445 395 295
166-181 550 475 420 315
182-198 565 485 430 325
199-220 585 505 445 335
221-242 595 510 450 340
243-275 600 515 455 345
276-319 610 525 465 350
Over 320 615 530 470 355
Women’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 97 230 200 175 130
98-105 240 210 185 140
106-114 255 220 195 145
115-123 265 230 200 150
124-132 275 240 210 155
133-148 295 255 225 170
149-165 320 275 245 180
166-181 330 285 250 190
182-198 350 300 265 200
Over 199 365 315 275 210

 

 

 

Squat for 1 Rep Max

Men’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 115 320 275 245 180
115-125 345 300 260 195
126-132 370 320 280 210
133-148 410 355 310 230
149-165 445 385 340 250
166-181 480 415 365 270
182-198 505 435 385 285
199-220 530 455 405 300
221-242 550 475 420 310
243-275 570 490 435 320
276-319 580 500 440 325
Over 320 595 510 450 335
Women’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 97 165 140 125 100
98-105 175 150 135 105
106-114 190 165 145 115
115-123 200 170 150 125
124-132 210 180 160 135
133-148 230 200 175 150
149-165 255 220 195 165
166-181 270 230 205 180
182-198 290 250 220 195
Over 199 305 260 230 200

 

 

 

 

 

Bench Press for 1 rep Max

Men’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 115 180 155 135 105
115-125 195 170 150 115
126-132 210 180 160 125
133-148 235 200 180 135
149-165 255 220 195 150
166-181 275 235 210 160
182-198 290 250 225 170
199-220 305 260 235 175
221-242 315 270 240 180
243-275 325 280 250 190
276-319 335 290 255 195
Over 320 340 295 260 200
Women’s Standards
Body Weight Under 40 40-49 50-59 Over 60
Under 97 95 80 70 55
98-105 100 85 75 60
106-114 110 95 85 65
115-123 115 100 90 70
124-132 125 110 95 75
133-148 135 115 105 80
149-165 145 125 110 85
166-181 160 140 125 95
182-198 165 145 130 100
Over 199 175 150 135 105

 

Pull Ups

Men’s Standard
Under 40 40-49 50-59 Over 60
12 10 8 3
Women’s Standard
Under 40 40-49 50-59 Over 60
6 4 3 2

 

Plank

Men’s Standard
Under 40 40-49 50-59 Over 60
120 sec each side 100 sec each side 80 sec each side 60 sec each side
Women’s Standard
Under 40 40-49 50-59 Over 60
120 sec each side 100 sec each side 80 sec each side 60 sec each side

 

Conditioning Test

Part One:

Part Two:

Part Three: