Working Girls!

*UPDATE* - I was training two 25-year-old women. Unfortunately, they have both dropped out for various reasons. I've edited the info in the blog below.


They were training with me twice a week using full-body exercises for strength, explosive strength and metabolic conditioning.

On the days they were not training with me, I asked them to perform some sort of activity that they enjoyed for about 20-30 minutes to help facilitate recovery from our full-body sessions and to also help burn some extra calories and get some additional cardiovascular benefits. This included jogging, biking, fast walking, basketball or any other sport or activity they enjoyed at a moderate pace.

The schedule looked like this:

Monday - Full-body Session with Nate focusing on strength, explosive strength and metabolic conditioning
Tuesday - Active rest (bike, jog, swim, etc. for 20-30 minutes)
Wednesday - Active rest (or if our schedules allow - Metabolic Conditioning)
Thursday - Full-body Session with Nate focusing on strength, explosive strength and metabolic conditioning
Friday - Active rest (bike, jog, swim, etc. for 20-30 minutes)
Saturday - Active rest (or if our schedules allow - Metabolic Conditioning)
Sunday - OFF

Although they had limited weightlifting experience (and Lola had never used free weights - only machines), they progressed very quickly. They only had 5-6 sessions with me. This means, that in only 4-5 sessions over three weeks, they improved their strength, balance, coordination, form and fluidness of movement.

I told them from the very beginning that the workouts would be simple, but hard. I let them know that we focused on athletic movements and full-body, compound, multi-joint exercises such as front squats, bench presses, barbell rows, Romanian deadlifts, dumbbell overhead presses and assisted chin-ups. In addition, we trained explosive strength and metabolic conditioning through the use of box jumps, squat jumps, burpees, medicine ball woodchoppers and a few other exercises. We also used bodyweight exercises for metabolic conditioning, strength endurance and strength.

I was amazed at how quickly they progressed in just 5-6 workouts. Everything seemed to click. As their bodies adapted to the exercises, they were able to add weight or increase their reps each workout. They also reinforced proper form with each rep and learned how to move quickly and efficiently from one exercise to the next while pushing themselves when their legs began to burn.

I expected Becky and Lola to make fantastic progress during the next several weeks. Unforunately, they both dropped out and will tackle their training and nutrition on their own and hopefully by continuing to follow this blog.

Strength & Conditioning Attributes and Benchmarks

"God arms me with strength,and he makes my way perfect."

- Psalm 18:32

At Christian Athlete Fitness Training's private garage gym, I work to develop four primary physical attributes in my training:

1) Raw Strength
2) Metabolic Conditioning (Sprint/Interval Cardio)
3) Muscle Endurance
4) Explosive Power

When I utilize a training program, I like to hit each of these throughout the week by combining two or more attributes in a single workout through the use of supersets, hybrids and complexes. This may sound scientific, but it really isn't.

Mostly it's common sense. The majority of the people I train workout 2-3 times per week, and at a minimum, I work to ensure that each person gets at least two strength workouts per week combined with at least one of the other attributes each training session. I believe strength is number one, and the best thing I can do for anyone is to make them stronger. After strength, the other three attributes are important, and they all need to be trained for overall conditioning, fat loss and health.

As far as strength measurements are concerned, here are the strength benchmarks I'd like myself and the more advanced athletes I train to attain (these don't necessarily apply to those who come to me strictly for fat loss or just to get in shape):

Male Basic Strength Standards:
2.0x bodyweight deadlift
1.25 - 1.5x bodyweight bench press and front squat
1x bodyweight standing overhead press and power clean
.75x bodyweight power snatch
12-15x bodyweight strict chin-ups
20x bodyweight strict dips

Female Basic Strength Standards:
1.25 - 1.5x bodyweight deadlift
1x bodyweight bench press and front squat
.60 - .75x bodyweight standing overhead press and power clean
.50 - .65x bodyweight power snatch
5x strict chin-ups
5x strict dips

You'll note that these benchmarks are not assigned absolute poundages. They are based on bodyweight. Mark Twight of Gym Jones points out that there is a difference between absolute strength and relative strength. He argues that relative strength - or how strong you are compared to your bodyweight - is a much more important measure.

From my own experience, I believe the above strength benchmarks are possible without adding a lot of mass (unless that is your goal - mainly through nutritional changes). This is a huge concern for women and those who may compete in sporting events that require weight classes. Personally, I am fairly close to reaching all those benchmarks and more, and weigh just 150 pounds - my natural weight at 5'4". I believe that extra weightroom strength will transfer to better all-around performances in other sporting activities and daily tasks.

I continue to monitor my own performance improvements in certain workouts in addition to increasing strength. My current weight is slightly less than last year, but I've become leaner, stronger and a lot more fit.

The best thing I can do for myself and the people I train is to make them stronger. Strength, especially strong legs, is the basis of everything functional and athletic in nature.

*Special thanks to Rob Shaul of Mountain Athlete for the information he has provided on his web site that has helped me refine my own training ideas and benchmarks.