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Top 10% of strength, speed, and endurance(update- tested on all 7, hit 2 of 7)
Posted on 9/15/24 at 9:24 am
Posted on 9/15/24 at 9:24 am
I came across a post with these metrics. Who knows how accurate they are.
These are the standards that define the top 10% in speed, strength, and endurance:
- Run a mile in under 7 minutes (7:24 on 9/17, should get it next time with some speed training)
- Sprint 400m in under 1:15 (1:32)
- Sprint 100m in under 14 seconds (18.1 seconds)
- Back Squat 1.5x your bodyweight (315 9/26)
- Deadlift 2x your bodyweight (315 9/24)
- 15 consecutive pull-ups (12 strict 9/17- really thought I’d get this, need to drop 15 lbs)
- 40 consecutive push-ups ( 42 9/17 )
Plan on testing sprints this weekend and leg lifts next week.
42 years old
6 foot, 198
I have been pretty unmotivated in work outs recently, with a variable schedule. I’m thinking of testing myself in these areas and seeing where I’m at. Then creating a workout plan to achieve these goals.
How many do y’all think you could do?
These are the standards that define the top 10% in speed, strength, and endurance:
- Run a mile in under 7 minutes (7:24 on 9/17, should get it next time with some speed training)
- Sprint 400m in under 1:15 (1:32)
- Sprint 100m in under 14 seconds (18.1 seconds)
- Back Squat 1.5x your bodyweight (315 9/26)
- Deadlift 2x your bodyweight (315 9/24)
- 15 consecutive pull-ups (12 strict 9/17- really thought I’d get this, need to drop 15 lbs)
- 40 consecutive push-ups ( 42 9/17 )
Plan on testing sprints this weekend and leg lifts next week.
42 years old
6 foot, 198
I have been pretty unmotivated in work outs recently, with a variable schedule. I’m thinking of testing myself in these areas and seeing where I’m at. Then creating a workout plan to achieve these goals.
How many do y’all think you could do?
This post was edited on 9/29/24 at 6:34 pm
21
Posted on 9/15/24 at 11:26 am to RocktownHog52
I can do the squat, deadlift, push-up,
Pullups-I never done high rep work as it is and due to an old injury I doubt I could ever do that many in a row.
Running a mile-my best time was 6:36, but I don’t run distances like that anymore, so no
100 meter sprint-mmmm I’d be close
400 meters-probably not
I just don’t use running for aerobic fitness, I use stairmaster, ski and row ergometer, and my sled
Pullups-I never done high rep work as it is and due to an old injury I doubt I could ever do that many in a row.
Running a mile-my best time was 6:36, but I don’t run distances like that anymore, so no
100 meter sprint-mmmm I’d be close
400 meters-probably not
I just don’t use running for aerobic fitness, I use stairmaster, ski and row ergometer, and my sled
Posted on 9/15/24 at 11:59 am to RocktownHog52
No age curve? I think I'm decent for 45 in some of those, but my best mile time is quite a few years behind me and I don't intend to try for a PB anytime soon.
Posted on 9/15/24 at 2:49 pm to RocktownHog52
quote:
Run a mile in under 7 minutes
- Sprint 400m in under 1:15
- Sprint 100m in under 14 seconds
Can't do any of those, my legs are short. I can hold a 9-10 minute pace for a few miles, though.
quote:
- Back Squat 1.5x your bodyweight
- Deadlift 2x your bodyweight
- 15 consecutive pull-ups
- 40 consecutive push-ups
I got these all beat by a good bit. 2.5x squat, 2.8x deadlift, 30 ish pull ups, and 70ish push ups.
Surprised the squat is that low to put you in the top 10%. A 170 lb guy has to squat 255 to hit that.
Posted on 9/15/24 at 5:41 pm to RocktownHog52
I can do all the strength ones. Probably the mile with a few weeks training. I doubt I could do the 400. I Know I can't do the 100.
This post was edited on 9/15/24 at 5:42 pm
Posted on 9/15/24 at 8:12 pm to RocktownHog52
- Run a mile in under 7 minutes Can do
- Sprint 400m in under 1:15 Idk
- Sprint 100m in under 14 seconds Doubt it - not quick twitch fast
- Back Squat 1.5x your bodyweight Can do
- Deadlift 2x your bodyweight Can do
- 15 consecutive pull-ups Can do
- 40 consecutive push-ups Can do
- Sprint 400m in under 1:15 Idk
- Sprint 100m in under 14 seconds Doubt it - not quick twitch fast
- Back Squat 1.5x your bodyweight Can do
- Deadlift 2x your bodyweight Can do
- 15 consecutive pull-ups Can do
- 40 consecutive push-ups Can do
This post was edited on 9/15/24 at 8:13 pm
Posted on 9/15/24 at 8:21 pm to GeorgeTheGreek
I know I can do everything except the sprints. Probably close in the 400m, and no chance in 100m. At 51yo, I'm pretty happy with my fitness level.
Posted on 9/15/24 at 8:33 pm to BoCam2
I can do all the lifts, well I could do the squats until 2 months ago, prolly still could but would hurt after
Could do the 100m until 2 months ago. On mile, nope and no on the 400
Until my knee is healed can’t do the running and jumping
Could do the 100m until 2 months ago. On mile, nope and no on the 400
Until my knee is healed can’t do the running and jumping
Posted on 9/15/24 at 8:57 pm to RocktownHog52
I’ve got all of those but the pushups. I don’t think I could do 40 in a row. My shoulder is shite.
Posted on 9/15/24 at 10:31 pm to RocktownHog52
Agree with most everyone else here.
At 55 yrs old, I can do the lifts, but the sprints are a no.
Ran a 5:20 min mile back in high school. Don't run for cardio any more, instead elliptical and bike. Would take some specific running practice for a time to see if I could do a 7 min mile or less.
I like the idea of this challenge, though. Kind of a spot check for those of us who have been keeping up with regular exercise.
At 55 yrs old, I can do the lifts, but the sprints are a no.
Ran a 5:20 min mile back in high school. Don't run for cardio any more, instead elliptical and bike. Would take some specific running practice for a time to see if I could do a 7 min mile or less.
I like the idea of this challenge, though. Kind of a spot check for those of us who have been keeping up with regular exercise.
This post was edited on 9/15/24 at 10:34 pm
Posted on 9/16/24 at 7:23 am to RocktownHog52
I don't understand you people and your pullups.
Unless you count those goofy crossfit style pullups.
15 consecutive real pullups is insane. I doubt much higher than 10% of the US population can do 1 pullup.
How are y'all banging out 15-30? I can maybe hit 10-15 on a good day after a great warmup. Maybe. And not to be big-headed, but I'm pretty damn strong.
Or maybe it's the Mark Wahlberg style of doing 40 "clean" pullups.
I must just suck at pullups.
Unless you count those goofy crossfit style pullups.
15 consecutive real pullups is insane. I doubt much higher than 10% of the US population can do 1 pullup.
How are y'all banging out 15-30? I can maybe hit 10-15 on a good day after a great warmup. Maybe. And not to be big-headed, but I'm pretty damn strong.
Or maybe it's the Mark Wahlberg style of doing 40 "clean" pullups.
I must just suck at pullups.
This post was edited on 9/16/24 at 7:24 am
Posted on 9/16/24 at 8:06 am to Fe_Mike
quote:
I don't understand you people and your pullups.
Unless you count those goofy crossfit style pullups.
15 consecutive real pullups is insane. I doubt much higher than 10% of the US population can do 1 pullup.
How are y'all banging out 15-30? I can maybe hit 10-15 on a good day after a great warmup. Maybe. And not to be big-headed, but I'm pretty damn strong.
Or maybe it's the Mark Wahlberg style of doing 40 "clean" pullups.
i was counting chin ups as i dont do pull ups
but man i worked for years at them and currently im under 190 so they are easy right now but 15 would be my max
now when im up around 205...8 or so is max
Posted on 9/16/24 at 8:07 am to Fe_Mike
Don't know about anyone else, but I trained pull-ups very hard for a few years. I used to run obstacle course races (spartan, etc) before I got into ultra running, which required a ton of grip strength/upper body strength. At one point I could hit 8 reps with a plate strapped to me. Can't do that anymore, but still do 3x10 at least once a week.
Posted on 9/16/24 at 8:41 am to RocktownHog52
quote:
- Back Squat 1.5x your bodyweight
- Deadlift 2x your bodyweight
- 15 consecutive pull-ups
- 40 consecutive push-ups
I can do these, pretty sure I can do the 15 pullups. Chin ups would be a no brainer. Not so much any of the running things.
Posted on 9/16/24 at 8:44 am to Fe_Mike
quote:
Unless you count those goofy crossfit style pullups
I don't do crossfit pull ups, deadhang.
quote:
don't understand you people and your pullups
I had some lower back issues a few years ago and the only back exercise I could do without aggravating it was pull ups. I did a lot of them and got good at it. One thing that really helped me get my numbers up was using a band to hit sets of 20 or so when I could only do around 10 with my bodyweight. I can do 10-12 with a plate hanging from my waist now. 4-6 with two plates. I do bodyweight pull ups 2x a week and weighted 1x.
Posted on 9/16/24 at 10:38 am to RocktownHog52
Agree with another poster, pullups would take the most work for me but probably do-able with some work. I have a sprinting background and still built like a sprinter/runner well into my 40s which is an advantage here.
- Run a mile in under 7 minutes - easier 10 years ago, need months of 2 distance workouts (3-4 miles) and one sprint workout a week to get there without hurting myself
- Sprint 400m in under 1:15 - can do now but way easier after running strategy above
- Sprint 100m in under 14 seconds - probably got this, might need a month of weekly sprint workouts to be sure
- Back Squat 1.5x your bodyweight - got this now for 1 rep, need to maintain
- Deadlift 2x your bodyweight - goal is 355, did a triple at 330 last month so probably have that single in me, need to maintain and stay healthy
- 15 consecutive pull-ups - need focused pull up work, maybe 2 months
- 40 consecutive push-ups - got this
Might try to do all this over 1 week in mid-December, depending on schedule. Main issue is maintaining health while training.
- Run a mile in under 7 minutes - easier 10 years ago, need months of 2 distance workouts (3-4 miles) and one sprint workout a week to get there without hurting myself
- Sprint 400m in under 1:15 - can do now but way easier after running strategy above
- Sprint 100m in under 14 seconds - probably got this, might need a month of weekly sprint workouts to be sure
- Back Squat 1.5x your bodyweight - got this now for 1 rep, need to maintain
- Deadlift 2x your bodyweight - goal is 355, did a triple at 330 last month so probably have that single in me, need to maintain and stay healthy
- 15 consecutive pull-ups - need focused pull up work, maybe 2 months
- 40 consecutive push-ups - got this
Might try to do all this over 1 week in mid-December, depending on schedule. Main issue is maintaining health while training.
Posted on 9/16/24 at 12:35 pm to RocktownHog52
quote:Now?
How many do y’all think you could do?
Squat
Deadlift
Push ups
Pull ups
Before the age of 28 or so all of them
Could likely get back into the mile pretty quickly
Possibly could get back into the 400m if I worked
Think my days of the 100m will never be seen again
This post was edited on 9/16/24 at 12:37 pm
Posted on 9/16/24 at 1:39 pm to RocktownHog52
Wish they would do more of these, cross training as opposed to Crossfit. Who has a great combo of strength/speed/fitness.
There was an ex-Navy Seal on the Sean Ryan Podcast awhile back who claimed to be the first guy over 40 to deadlift something like 500-600lbs and run a 5 minute mile. Kind of like the 40HR/40SB guy in baseball, hard to do one or the other, but REALLY hard to do both, takes a special athlete.
There was an ex-Navy Seal on the Sean Ryan Podcast awhile back who claimed to be the first guy over 40 to deadlift something like 500-600lbs and run a 5 minute mile. Kind of like the 40HR/40SB guy in baseball, hard to do one or the other, but REALLY hard to do both, takes a special athlete.
Posted on 9/16/24 at 4:01 pm to RocktownHog52
quote:
Back Squat 1.5x your bodyweight
- Deadlift 2x your bodyweight
quote:
- 40 consecutive push-ups
these seem very low
Posted on 9/16/24 at 5:24 pm to RocktownHog52
quote:
How many do y’all think you could do?
I havent back squatted in a long time but I used to be able to do 1.5xbw the rest I can absolutely do. The mile id probably throw up after finishing though. Im in my mid 30s
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