Defranco's Relative strength standards

so defranco has talked about it on his podcast but he released the rebuilt 2.0 book and he has his relative strength standards in there. These are the updated ones that are focused on health and longevity and not just being a strong bastard as he would say.

He recommends testing these every 12 weeks to check progress, make program changes etc.

here is the link to the podcast where he talks about these, along with the time stamps (his show is a great podcast in general)

LINK

how do yall feel about these and how do you stack up


Relative Strength Test Explanations & Standards

1) MAX PUSH-UPS-

1 set unbroken, chest to floor and full lockout with no more than 3 second rest at the top. This is not a timed test, its full pushups.

The ReBuilt 2.0 standard: 40 reps (men), 15 reps (women)


2) MAX GOBLET SQUATS w/ 50% BW
Perform 1 set of as many unbroken* goblet squats as possible (parallel or lower on every rep).

The test ends when you can no longer stand all the way up, OR you need to take more than 3 seconds break (at the top) to get another rep.

*Unbroken = You can NOT rest longer than 3 seconds in the top/lockout position.


NOTE: A 200lb man would perform this test with a 100lb
dumbbell or kettlebell. *You can “mix & match” your load if needed.

FOR EXAMPLE: If 100lbs is your required weight, you can hold an 80lb dumbbell & place a 20lb chain around your neck (to reduce stress on your shoulders).
You can elevate your heels for this test if you prefer.

ReBuilt 2.0 standard: 25 reps (men & women)


3) Max Dead hang Chins

Full Rom and no or very limited swing. Full lockout at the bottom and chin must clear the bar.

note: any grip is acceptable.

Note: acceptable sub for the chinup if it can not be performed due to an injury....the dead hang. The standard would be 90s for men, 45s for women.

ReBuilt 2.0 standard: 12 reps (men), 6 reps (women)

4) Reverse Lunges w/ 35% BW [contralateral load]

Stand with your feet inside hip-width while holding a dumbbell that represents 35% of your bodyweight [in your right hand].

“Break” at your left knee while simultaneously stepping back with your right foot , then “push your left foot through the floor” and stand back up. Repeat for as many [unbroken] reps as possible.

Perform on both sides.

[u]ReBuilt 2.0 standard: 6 reps each leg (both men & women)


5) Timed Farmer’s Walk [w/ 40% BW in each hand]

Grab a weight that represents 40% of your bodyweight in each hand (ex: if you weigh 200lbs, you’ll be holding 80lbs in each hand). Begin walking for as long as possible. The test is over when you drop one (or both) of the weights, stop walking, or lose “acceptable” posture (excessive rounding of the thoracic/lumbar spine).

NOTE: If you don’t have a lot of space, you can walk forward & backward in a small space. (ex: take 5-6 steps forward, then take 5-6 steps backward & repeat for duration of test)

ReBuilt 2.0 standard: 60sec (men), 30sec (women)

6) Waist Circumference/Measurement

Use a tape measure to measure the circumference of your waist, directly over your belly-button & “love handles”.

NOTE: This is NOT the same measurement as your “pants size”. (Most people wear their pants below their belly-button/waist, so your pants size is going to be different than your true “waist circumference”.) When measuring your waist circumference, make sure the tape measure goes directly over your belly-button & “love handles”.


ReBuilt 2.0 standard: You want your waist circumference to measure HALF (or less) of your height.

EXAMPLE: Someone who is 5’ 10” (70 inches) tall, would want their waist circumference to measure 35 inches or less.

NOTE: This standard is based off the research of Australian health expert, Philip Maffetone.