Strength Metrics

A forum to discuss overall training techniques, nutrition, injuries, etc. Discussion of actual pole vault technique should go in the Technique forum.
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IAmTheWalrus
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Strength Metrics

Unread postby IAmTheWalrus » Thu Oct 01, 2015 11:41 am

For the frequent lifters among you I was wondering if you had any particular metrics you aimed for on big lifts (squat, clean, snatch, deadlift) when training your vaulters. I have an athlete who is 190 lbs and cna do the following:

Squat: 385
Clean: 265
Snatch: 190
Deadlift: 505

How would you rate these numbers for a college-level athlete?
-Nick

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Re: Strength Metrics

Unread postby powerplant42 » Tue Mar 08, 2016 11:53 am

For what it's worth, I heard once (and I can't remember from where but remember it being rather authoritative) that someone who can snatch his own body weight has enough strength for a 6m jump.

I'd say your athlete is doing great in this department.

Vertical, speed, and coordination/technical skills.
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Re: Strength Metrics

Unread postby Lax PV » Tue May 31, 2016 11:14 am

powerplant42 wrote:For what it's worth, I heard once (and I can't remember from where but remember it being rather authoritative) that someone who can snatch his own body weight has enough strength for a 6m jump.

I'd say your athlete is doing great in this department.

Vertical, speed, and coordination/technical skills.


That's really interesting.. and it's an interesting way of stating it (whether on purpose or not, I don't know). "...Has enough strength for a 6m jump"

I think one's ability to run 10m/s under control would be a better indicator (as someone who when pole vaulting full time who could power snatch his body weight, but could only run 9.3 WITHOUT a pole...and wasn't kicking 6m, let alone jumping even 5...).

The older I get, the less I think about metrics. I used to obsess over them. "If I can do this, then I should be able to do that." Except the vault is so technical, and with a requisite amount of strength it begins not to matter. Those numbers are really good, especially for someone who is understood to not be a competitive weightlifter. There comes a time when you are "strong enough" and now you need to apply it. In my feeble experience that happens somewhere around a 315 - 350lbs back squat... now you need to learn how to increase your rate of force development, and learn to technically pole vault better.

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Re: Strength Metrics

Unread postby Bjack6635@gmail.com » Tue May 31, 2016 1:48 pm

As a high school coach i tell kids that want a shot at the next level to meet these goals by time they graduate to be successful at the various next levels.

D3 schools to try and hit these marks.
1.25 times your body wieght on bench
.85 times your body wieght on snatch
1.25 times your body wieght on power clean
1.75 times your body wieght on squat
If under 185 run 4.8 or faster 40
If your between 185 and 225 run 5.0 or faster 40
If your between 225 and 275 run 5.2 or faster 40
If over 275 run a 5.4 or faster 40

For D2 schools
1.5 times your body wieght on bench
.90 times your body wieght on snatch
1.5 times your body wieght on power clean
2 times your body wieght on squat
If under 185 run 4.6 or faster 40
If your between 185 and 225 run 4.8 or faster 40
If your between 225 and 275 run 5.0 or faster 40
If over 275 run a 5.2 or faster 40

For D1 schools
1.8 times your body wieght on bench
1.05 times your body wieght on snatch
1.8 times your body wieght on power clean
2.5 times your body wieght on squat
If under 185 run 4.6 or faster 40
If your between 185 and 225 run 4.5 or faster 40
If your between 225 and 275 run 4.9 or faster 40
If over 275 run a 5.1 or faster 40


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