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Chuck Gross

Nutrition and Fitness Coach (Pn1, ACE-PT, OTC) at HEMA Strong
Fitness Mentor – Broken Plow Western Martial Arts
Need nutrition/fitness help?: chuck@hemastrong.com
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The combination of power and speed are the holy grail of training for martial arts. In order to train for power and speed, the coaches of HEMA Strong recommend that you first meet the strength standards as shown below. These are not set in stone but are a general guideline.

Barbell Strength Standards (1 rep max or estimate)

Movement Men Women
Deadlift 1.5x BW 1.25x BW
Squat 1.5x BW 1.25x BW
Bench 1x BW 0.75x BW
Overhead Press 0.65x BW 0.5x BW

Bodyweight Strength Standards (work in progress)

Movement Men Women
Push Up 10 1
Pull Up 5 dead hang pull up/chin up 10 feet elevated bodyweight row
Handstand 1 pike push up 1 incline pike diamond push up
Squat 10 deep squats 10 deep squats
Leg Raise Lying Leg Raise x 10 Lying Leg Raise x 10
Plank 30 seconds 30 seconds