"You work out? So, what do you bench?" Ahh yes, the bench press question. It's the standard metric used to determine how strong we really are, right?
I'm not sure why people ask this question. Perhaps it's how they gauge how weak they are or maybe they want to compare you to the other guy so they know whose side to take in a fist fight. Either way, its a bad question. I'm not saying that the bench press is a bad movement. It isn't. Pressing strength is important and the bench press is a great pressing movement. It's just not the only or best way to measure strength.
Strength can be hard to define. What I've learned is that it means different things to different people. Ask a Powerlifter, Strongman competitor and an Olympic lifter what strength is and you will likely get three different answers...
So, what does strength look like to the average (ok, above average) Crossfitter? How can we measure our current strength level? One way would be to find our 1RM or 1 repetition maximum on the deadlift, squat and military press.
This 1RM number is useful. We can use it to establish a baseline and measure progress. In other words, we can use this number to get stronger. How you ask? If you are currently following a program such as the Wendler 5-3-1, this 1RM number will determine your training max and percentages. If you follow the standard strength program we have most Level 1 folks on, this 1RM number is an great way to track your progress.
We don't typically lift for 1RM's in class so this is an easy formula that we can use to find our 1RM. There are several formulas out there but in my opinion this one is the easiest to use:
(weight x reps x 0.0333) + weight = Estimated 1RM
This 1RM number is something that can/will/should change over time. They call this getting stronger. So the next time someone asks you what you bench, you can tell them what you deadlift. Then watch their jaws drop...
Good stuff Steve-
ReplyDeleteI especially like your comment about strength meaning different things to different folks. You provided the example of the strongman, power lifter, and olympic lifter; all strength bias athletes. Throw rowers, cyclists, climbers, skiers, gymnasts and fighters into the conversation and things get even more complicated.
Do you think there is a law of diminishing returns of 1rm when training folks whose performance or body composition goals really have a moderate to low absolute strength demand?
Hey Matt-
ReplyDeleteThanks for your comments. I think you make a great point. The scope gets significantly larger when discussing the role of strength with endurance athletes, MMA fighters and even CF Games athletes.
The answer to your question is complicated...
I think the 1RM is still useful when assessing strength in endurance athletes or folks that want to see a change in body composition. Even if the the individual's performance demands are focused on muscular endurance, strength is still relevant. Also, I think any change in that 1RM number is an indicator of relative or maximal strength, not necessarily absolute strength.
Obviously without a solid foundation of strength we are setting ourselves up for inconsistent performance, poor recovery or even injury. That said, I think the dependence/usefulness of that number depends on the demands/goals/needs of the athlete. If the athlete/client's goals are more towards the strength endurance end of the spectrum, then the usefulness of the 1RM is somewhat less reliable though any decrease in that number can be seen as a decrease in maximal strength. So, understanding that strength is the foundation from which all performance is built upon, the 1RM is just one aspect to look at when assessing performance and body composition goals.
On a side not, dude, your leaving? I have to kick your ass.