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5:22 am
Minor Leaguer
August 28, 2011
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Hey Brent, got a question. What would you think a good max for any lift like the squat or power clean would be for a lightweight person should be? Just needed to ask this question since I'm getting an Olympic bar this weekend (I think) and I was just wondering how heavy of weights I needed to get. By the way I'm 115lbs and I'm still young though but you know just to get a general idea.
1:09 pm
April 27, 2008
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Z, your goal should be to get your max lifts over your body weight first. From there you should start to feel a significant difference in your pitching delivery and velocity. Make sure though that you are using the Fusion system to help you increase these max lifts and the 3X velocity system to develop the motor coordination so you can use this power in your delivery.
I tell all my guys in my facility to set their goals along with their max lifts. Your goals could be something like this based on your body weight. You are young so these max lift goals should take you a good year or two. Make sure that you first develop good technique before you work to increase your weight. Better technique will allow you to increase weight faster and safer. I also tell my guys you should work as much on your lifting technique as your pitching mechanics.
Squat Max = 275lbs
Power Clean = 150lbs
Bench Press = 125lbs
1:54 am
Minor Leaguer
August 28, 2011
Offline
By the way what percentages are you basing these on?
2:04 am
April 27, 2008
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I am just basing this off of your size and comparing you to other athletes that I have trained.
6:24 pm
Rookie
October 24, 2011
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Just wondering about maxes as well. I am officially starting the program tomorrow, but the last few days I've gone to the gym to figure out what I'm really capable of in terms of maxes. I'm 5'10'' or 5'11'' and around 160 lb. My bench press was 160 (one rep) max, my dead lift was 215 (I was surprised, I thought it would be lighter), but my power clean was only 125 (I'm going to try this again because this seems light), and last time I checked I was squatting around 240. I haven't been allowed to lift heavy since my junior year (conventional wisdom) so this was the first time in a while, but I think I'll increase quickly the first few weeks back.
Does it sound like I've got power issues? What should my goals be?
6:44 pm
April 27, 2008
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Yes, you have power issues!
I have a high school Junior pitcher working with me locally who is your size and can power clean 205, squat 315 and bench press 185. He throws in the mid to upper 80's. Your maxes are below average for your age and size but if you get on the Fusion system within 16 weeks you should be close to these numbers.
12:50 am
Minor Leaguer
August 28, 2011
Offline
(This is a friend of Z, and i'm on his account because he left it on for me to read and comment if I have a question while he goes and buys some stuff for us to eat for our party :D) So, by the way, if I try to find someone's max, do I look at the size like you do? because for me it's quite hard to determine someone's max without any reference to someone else's max. So if a beginner were to try and find his max, what would he do? kind of thing…
1:02 am
April 27, 2008
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This is a good question. When you start the program you must set your maxes first. If you have never maxed out in the back squat, bench press or power clean then you need to make a guess. This is why the program is 16 weeks because you need the first 8 week cycle to determine your actual max lifts. When you guess your maxes for the first 8 week cycle I recommend that you shoot a little higher than what you think you are capable of doing. This way the program will challenge you to work hard and unless you didn't shoot too high, you will hit those max lifts during max week or you may actually exceed those numbers. If you have set your max lifts too high and your technique is not good enough to handle this much weight then you must lower those numbers. DO NOT SACRIFICE WEIGHT FOR TECHNIQUE.
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