Are we powerful?
It is difficult to measure strength without a benchmark against which to compare. In order to determine if we are truly strong, we first need to define what strength means. This takes into account factors such as body size, relative strength, and functional application.
For example, let’s compare two athletes: one weighs 160 pounds, the other weighs 200 pounds, and both bench press 225 pounds. While their absolute strength is the same, their relative strength varies greatly. the 160-pound athlete has a relative strength ratio of 1.4 times his body weight, which is excellent, while the 200-pound athlete has a relative strength ratio of 1.12 times his body weight, which is weaker relative to his body size. Judging strength based solely on the weight on the barbell ignores the whole picture; it is not a fair, accurate way to measure overall ability.
What does “strong enough” mean?
At a certain point, strength development reaches a level where further increases in the single repetition maximum (1RM) no longer improve field performance. This is the “strong enough” threshold. Beyond this point, the focus of training should shift to methods that directly translate into performance results.
It is critical to define “strong enough” and assess how far the athlete is from that benchmark. This information should be the deciding factor in developing a program. Pursuing higher maxima for athletes who do not need them is a waste of time and opportunity. Instead, we should focus on the factors that are most important to an athlete’s performance and development.
Zera’s Strength Benchmarks
Our strength benchmarks are used to assess an athlete’s relative strength, i.e. the load they are able to carry compared to their body weight. It is usually expressed as the one-repetition maximum weight for a specific lifting movement divided by body weight. Example:
- Bench Press:
- An athlete weighing 220 pounds performs a 300-pound bench press, yielding a ratio of 1.36, which is excellent for male athletes and even more rare for female athletes.
For some weightlifting programs, relative strength is assessed by weight for standard reps. Example:
For some weightlifting programs, relative strength is assessed by weight for standard reps. Example:
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Romanian hard pull (RDL):
We usually require 6-8 reps in perfect form. The standard here is not related to weight, but depends on the absolute load that the athlete can carry with skillful technique. -
Reverse Lunge:
While not always dependent on body weight, I often evaluate this movement based on group averages. If a typical baseball player weighs 180 pounds and completes 6-8 quality repetitions at 185 pounds, then they are on the right track. However, if the same group average is only 95 lbs, then improving strength on this movement becomes a clear programming priority.
How we developed these standards
The standards Zera uses come from a range of established benchmarks, field norms and internal observations. Some of these are well supported by evidence, while others come from practical experience and mathematical extrapolation. Example:
- Deep squat standards are widely accepted in the industry.
- The front squat is typically 80% to 85% of the back squat, so our benchmarks reflect this relationship.
These benchmarks are not set rules, but rather flexible measurements that are used to guide development efforts. Everyone’s experience and needs may vary, so adaptability is key.
Testing and Evaluation
At Zera, we typically test major strength gains in the off-season after 16 weeks of consistent training. For some groups, this involves achieving a true 1RM.These assessments provide critical data to adjust training focus and ensure we prioritize what will deliver results.
Ultimately, our goal is not to use these criteria as arbitrary goals, but rather as tools to develop smarter programs and make meaningful progress.
Using Standards to Guide Strength Training
At Zera, we recognize the value of tailoring strength training methods to specific groups and individuals. Depending on the group, we assess performance by stockpiling repetitions, estimating maximal effort, or simply recording the weight they lift. For movements such as the RDL, lunge or neck trainer, these methods have proven particularly effective.
Strength testing without traditional maximal testing methods
Our testing methodology emphasizes estimating maxes by reserving repetitions based on the needs of the group or observing the weight used to achieve a true 1RM, and as Zera Strength shares, this method has become the preferred method of evaluating progression, superior to traditional maximal testing or dedicated testing weeks. Athletes often appreciate these standards because they are motivated by measurable benchmarks and enjoy seeing their progress.
Defining Needs Through Standards
When determining what kind of training an athlete or team needs, we focus on their current abilities. Are they strong enough or do they need to focus on basic strength training? By using team averages for key movements, we can get a clear idea of where to work.
For example, male athletes typically reach dumbbell hard pull and deep squat standards faster than bench press standards. In this case, lower body training may shift to dynamic strength and power development, while upper body strength training continues with progressive overload and higher repetition assistance. Strength differences between movements highlight the importance of tailoring training programs to specific needs.
Tailoring training for large teams
For sports with large numbers, such as soccer or swimming, it is impossible for all athletes to be at the same level. If logistics allow, dividing the team into smaller groups based on ability – beginner, intermediate or advanced trainees – can provide a targeted training approach for each group.
Training levels: beginner, intermediate and advanced athletes
Zera’s training age reflects the number of years of continuous training under supervision, not actual age. Training levels are defined by skill, quality of key movements (such as squats, hinges and lunges) and basic strength relative to body weight. Athletes are divided into three categories:
Beginners.
Beginners lack consistent, systematic training experience and have weaker strength, work capacity, and motor skills. Training for this group should prioritize
- Basic athletic changes that they can perform with confidence.
- Consistent progressive overload training with a focus on movement quality.
- Gradual building of strength, size and power through simple and structured training.
Beginners do not need an advanced method as significant results can be achieved with the mastery of basic techniques.
Intermediate
Intermediates have received at least 1-2 years of systematic training. They
- Perform basic movements with good posture under moderate loads.
- Meet minimum strength standards but still have room for improvement.
Their training should include gradual increases in load, advanced movement variations and modified methods. The focus remains on building strength and explosiveness while maintaining movement quality.
Advanced
Advanced athletes have received 3+ years of consistent, coached training and demonstrate flawless technique in weight training. They meet or exceed all strength standards and are considered “strong enough”.
For this group, training focuses on maintaining strength while optimizing other attributes such as speed, power and overall athletic performance. Advanced methods and variations are used to further improve their abilities without overloading them.
By understanding these levels and implementing a structured program, Zera helps athletes progress efficiently, ensuring they achieve their strength and performance goals.
Advanced Athlete Training: Combining Strength and Performance
For advanced athletes, the focus of training has shifted from simply improving strength to improving speed, power, and applying the results of training directly to the real world. If logistics allow for individualized training, customized training programs that target specific weaknesses can greatly accelerate progress. These strategies and more are included in the Zera Advanced Training Manual.
Customizing Training by Level: Application of the SAID Principle
Every training program must be tailored to the athlete’s current abilities, following the SAID (Specific Adaptation Imposed Demand) principle. Beginners lack the ability to execute advanced training, and beginner programs do not motivate advanced athletes. As a coach, it is your responsibility to assess the level of your team and adjust the program accordingly.
- Beginners: Focus on mastering the basic movements and meeting the “minimum” benchmarks for each exercise.
- Intermediates: Strive to reach the “target” standard for a specific movement.
- Advanced Athletes: Once they have reached their “target” number, they can turn their attention to speed, power and performance.
Strength Training Simplified
Long-term training success depends on two key factors:
- Movement Mastery: Teaching and refining quality movement patterns.
- Progressive Overload Training: Gradually increase the intensity of training to meet strength standards.
This approach ensures that 90-99% of athletes will make significant progress in their athletic performance and reduce the risk of injury. Strength training is the simplest and most effective form of training and provides a solid foundation for further development. Once an athlete has reached the “strong enough” threshold, the focus shifts to the last 5-10% of improvement.
Translating Strength into Movement
For advanced athletes, bridging the gap between raw strength and functional performance is critical. Moving away from strength-based training to power and explosiveness development will help achieve the final layer of improvement. This is the direction in which training focus must evolve to ensure maximum translation into real-world performance.
Considerations for bigger, taller, heavier athletes
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Heavier Athletes: athletes weighing over 300 pounds face different expectations. While it may be unrealistic to achieve a deep squat at 2x bodyweight, achieving a deep squat at 1.5x bodyweight is a reasonable goal. Heavier athletes must have strength to match their size; for example, a linebacker weighing 280 pounds should be able to easily perform a deep squat of 225 pounds or more.
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Taller Athletes: athletes taller than 6 feet 4 inches fall into the special category of athletes who face greater challenges when squatting deep. It is more appropriate to compare them to athletes of similar size, although they should still meet minimum strength requirements. For these athletes, it usually takes longer to focus on strength and movement quality.
High School and Young Athletes
Although these standards were developed for collegiate athletes, they are also applicable to high school athletes under certain conditions:
- Untrained athletes: should have received consistent, supervised training for at least one year prior to evaluation of relevant strength.
- Experienced High School Athletes: Seniors with 2-3 years of systematic training should meet or exceed the minimum strength standards.
- Youth Athletes: For young athletes, the first priority is to establish a strength base, proper movement patterns, and consistency in training.
By following these guidelines, Zera helps athletes at all levels cover virtually every aspect of an athlete’s athletic career, from basic strength training to achieving sport-specific performance.
No need to worry about testing when working with high school athletes. Focus on improving the quality of movement, building confidence and providing a positive training experience. If they enjoy the process and stick with the training, progress will naturally follow. This philosophy applies to all levels of development.
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