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The Athlete · № 14

Strength Standard

Hit a recognized bodyweight strength standard for your age (e.g., 5 clean pull-ups, 20 push-ups, 30-second plank progression, overhead squat with proper form) witnessed by a coach or trainer.

The idea

Strength standards reveal whether the training is actually building anything or just spending time. Five clean pull-ups, twenty push-ups, a held plank. These are the floor of what most adults can't do. Don't accept partial reps to hit the number. The standard is the standard. Cheating it cheats the kid out of knowing where they really are, which is the only information that matters at this stage.

Steps
  1. Pick the standard with a coach.
  2. Train it specifically. Standards reward focus.
  3. Test in front of the coach.
  4. Hit it with clean reps. Half-reps don't count.
What counts

An age-appropriate strength standard hit with clean form, witnessed by a coach or trainer. A clip plus the witness name is plenty.