WebMike Napoli was caught off guard in the last offseason. His density per inch of height was incredible he was able to weigh 300+ pounds, mostly muscle, and his squat and bench press leverages were second to none. Journal of Strength & Conditioning Association. Instead attention turned to the now holy trinity of the bench press, deadlift and squat. In 1981 Dave Waddington supposedly squatted over 1,000lb. Necessary cookies are absolutely essential for the website to function properly. It wasnt his powerlifting victories which garnered Waddington so much respect but rather his now mythical lift on June 13, 1981. Jackson goes on to say that if he had young children today, he wouldnt allow them to play football. (202 kg.) Level 1: 310 with 12 kg (26 lbs) Reliability of the one-repetition maximum test based on muscle group and gender. How did Anderson Anderson win the 2004 Olympics? Do you think its possible to hit 380 in a year? Bo Jackson as we know him would cease to He averaged a whopping 6.8 yards per carry during his rookie campaign. ), use of performance-enhancing drugs (e.g. A tackle named J.D. Thats not something we can really prove, unfortunately. He wouldnt have made the Pro Bowl in 1990. Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features. Level 3: 310 with 24 kg (53 lbs) If I knew back then what I know now, Jackson said, I would have never played football. Sohow much should I be able to squat, John? [Related: The history of the first Olympic weightlifting meet]. Whether you want to become a better infielder, develop your bunt technique or increase pitching power, youll find videos, articles and interviews with some of the games top minds to help you become a better player. Latest sports news, for all pro sports, college sports, high school sports, and more. Squat Max: 474 lbs (215kg) Bench Press Max: 441 lbs (200kg) Deadlift Max: 683 lbs (310kg) Born: 30 July 1947 (age 73 years), Styria, Austria Height: 1.88 m Famous Dorman used a whole column to voice his skepticism. He relinquished his amateur status in exchange for paid appearances that ultimately supported the Paul Anderson Youth Home, founded by Paul and his wife Glenda in 1961. BarBend is the Official Media Partner of USA Weightlifting. Nobody in the 27 years that we've been in this business has ever gone that fast.". It all makes him a magnet for urban legends. Meanwhile, teams making multimillion dollar decisions were timing one of the greatest athletes in American college history with hand stopwatches, under conditions which may or may not have been standardized, with no cameras in sight. powerlifters), should strive for reaching or exceeding the Advanced Category in the standards above. So, consider these standards as general guidelines, not absolutes. . You Predicted 2023 Fitness and Wellness Trends- Not Your Usual Trends! Posted on Sydney D. I got slated by the Big weigh ers out there who are naturally heavy and big built! If you want to take it to the next level, and youd like some nice round numbers to aim for, here you go: 100-150 lb Males: 300 lb squat Level 4: 120 with 24 kg (53 lbs) This article will show how you measure up to the various standards, and also help you set an ambitious goal for yourself. Track star and longtime Miami Dolphins receiver Mark Duper ran a 4.28. What we now think of as "the combine" was just in its second year of existence in 1986. They were both at the 2017 scouting combine in Indianapolis and years later would become two of the biggest stars in I am only 75kg. This cookie is set by GDPR Cookie Consent plugin. Dorman listed the 40 times of early '80s burners in his article, numbers that are not very easy to find anymore. In addition to off-season lacrosse workouts, youll find plenty of on-the-field drill for all lacrosse positions. There was only one problem, however: he failed on depth. Take your game to the next level with softball drills and workouts at STACK.com. I'm so in love with this machine. A murmur began to reverberate throughout the crowd. (2012). While studying the 40-yard dashes of 1986, I stumbled across the story of UCLA receiver Mike Sherrard, a great prospect whose NFL career was ruined by a series of broken legs. For even more volleyball training content, check out our volleyball video library. Since I like to keep things simple, here are my unofficial bodyweight squat standards: Good 20 reps P.S. *Scientists whom have done studies on One-Rep Max testing have found that there are significant individual variances in the accuracy of the results from 1RM testing, with great variances for untrained individuals (Source). Like his first effort with 953lb, Morans 1,003lb lift seemed destined for failure. Vernon Davis, TE, Maryland 2006. Any squats are better than no squats. In the end, powerlifting fans were treated to a squat off between Dave Waddington, the man who would be king, and an upstart Hells Angel powerlifter named Lee Moran. Yes. It was a stellar performance but Waddington had the misfortune of competing during Kazmaiers heyday. This does not mean, of course, that strong men and feats of strength did not exist prior to this time. Be notified when an answer is posted. Then they gave you a group of these flexibility tests. The takehome lesson: its very hard and extremely unlikely that youll be able to get a 100% accurate standard for your squat performance. The contests official report relayed the dramatics on show. (5) That powerlifting enjoyed television coverage and a not insubstantial print following during these decades heightened the importance of narrative and record breaking within the sport. ", Harry Buffington, scouting legend and director of what was then called the National Combine, attested the time's accuracy to Dorman. Weighing anywhere from 280 to 300lb, Moran first announced himself on the powerlifting stage in the early 1980s, specifically in 1982 when he set a world record in the 275lb division by squatting 909lb. For those who havent seen it, Powell, a 17-year-old powerlifter from Tennessee, recently posted a video on Instagram of him squatting 885 lbs. "In skiing, we did our first SimulCam event in 1990," company CEO Victor Bergonzoli said. What did Bo do in his first All Star Game? Once youve built up your conditioning, check out some of our advanced volleyball drills and mental techniques. Web1975. Jackson reacted to the tee shot by telling the former NBA star, I could kiss you. Check out the video below. He wouldnt have starred in Nikes legendary Bo Knows ad campaign. 1. But did the dash take place at the combine? Hey 007. That flight made news: The NCAAdeclaredJackson ineligible for the remainder of the baseball season for accepting a free ride from a professional team. Now we have individuals like the aforementioned teenage sensation Jackson Powell squatting over 800lb We also have powerlifters like Chris Duffin squatting 1,001lb for reps. Moran, who unfortunately passed away in 1999, would undoubtedly be proud. (8) Organizations helped, in part, to stem suspicions about new records but they did not eradicate the problem. So, to determine your personalized standards for the barbell front squat exercise, multiply the numbers you came up with from the charts above by .8 or .85 (i.e. Moran returned to the platform once again. After that it was the 40-yard dash, then three or four agility drills like the [standing] high jump and broad jump. Bo chose baseballturning down a five-year, $7.6 million offer by the Bucs to sign with the defending world champion Kansas City Royals. On the ESPN website it states that Bo Jackson at 6'1", 230 lbs, ran a 4.12 40 yard dash. Jackson believes defenders have gotten so bad at tackling that he could average 350-400 yards a game if he played today. European Journal of Physiotherapy, 15(3), 118-126. And just between you and me, most people dont need to be any stronger than that to function at a high level in life, work, and sport. Sport is built on rivalry. So I turn 70 in OctoberI think this needs to be age-adjustedhow much should a 70 yrar-old guy be able to squat? With me being a ballcarrier, my coach taught us, No. To keep chest and shoulders open, keep your elbows out of your line of vision. Walk the road to two plates! Confident in the extreme, Moran lowered down cooly and in control. Long before that, Bergonzoli explained, companies like Longines were mounting timing gates on ski slopes, to say nothing of racing tracks, to provide precise splits and results for Olympic events. [, Comfort, P., & McMahon, J. J. May not impress the gym rats or the obsessive compulsive YouTube steroid boys, but thats not what Im in it for. WebSquat Strength Standards (Ages 18-39, lb) In order for these standards to apply, squat must be performed with thighs traveling below parallel to floor. As part of his opening gambit, Waddington walked out on the platform with 942lb on the bar. This website uses cookies to improve your experience while you navigate through the website. Again, an official scout certainly told Jackson he ran a sub-4.2 40. 2) Add a small amount of weight to the bar. Where Waddington had failed, Moran had succeeded in the most dramatic of ways. WebElite Athlete Bo Jackson Athletes have always had unique needs in Sports Medicine. BLESTO and National Scouting joined forces in 1985 to prevent college prospects from having to attend multiple events. Reports referenced in the series were accessed through NewsLibrary.com, Newspapers.com and NewspaperArchive.com. Just as runners began speaking of the four minute mile, and sprinters of the sub-ten second 100m sprint, powerlifters began targeting the 1000lb squat during the 1970s. Your squat video was nice and long and inspired me to knock out a few. Bo knew baseball, of course, and was expected to be a first-round pick in both sports, so the suspension was a huge deal. Jackson might be able to shake off shoulder-pad tackles, but hed likely have to deal with faster linebackers now. You also have the option to opt-out of these cookies. This cookie is set by GDPR Cookie Consent plugin. Out-of-Position The Hulk is in a virtual tie with The Rock and Bautista. Was it impressive? It's easier to achieve vertical tibiae, and most people need more explosiveness out of the hole, which the dead stop of the box provides. WebOur strength standards are based on over 93,029,000 lifts entered by Strength Level users. How Long Should I Hold The Plank Exercise For? And in all seriousness, whether your goal is to explore your genetic potential and break world records or to just to master the simple body weight squat if YOU think you can do it, then I think you can, too. There's no mention of the Raiders or Royals anywhere on the The path was now open for Moran to make history. Types. Yes, the Japan Bowl. The class with the highest relative squat strength is the 59kg class, with 2.46xBW squats. 1. Sports performance training is the physical and mental process of working toward specific athletic, performance or fitness goals through a regimented program. Much of the talk before the meet was about which man would break the record. He had 515 carries for 2,782 yards and scored 18 touchdowns. November 30, 1962 (age 60) Bessemer Alabama. Watt Posts Photo of Himself Squatting 585 Pounds, Says Its Not a Max Rep. Houston Texans superstar J.J. Watt continues to defy logic with his feats of strength and skill, both on and off the gridiron. And yet, women can surpass the average males performance with consistent training. Summary. Muscle, smoke, and mirrors. Offered a contract with (3) Examining the early decades of powerlifting, these Iron Game historians found that within a decade of powerliftings official creation, athletes were using a variety of weird and wonderful ways to increase their lifting numbers. Most of them are either powerlifters, fitness coaches, gym owners, or professional gym rats. But Ive also got a friend who is constantly traveling for his high-stress job (where he puts in a lot of overtime), has a family, and who can squat over 400 pounds, which is well over double his body weight. As the New York Times reported, an ailing Anderson fell so far behind his chief rival that on the final of three required lifts, he needed to clean and jerk 413.5 pounds, an Olympic record, to claim the gold. Many sports would benefit more from partial ROM. Beginner: 50-75% of your body weight I can give you an example from the world of tennis. Not only that we are lifting a few hundred just naturally. There is simply no other exercise, and certainly no machine, that produces the level ofmuscular stimulation and growththan the correctly performed full squat. Mark Rippetoe, author of Starting Strength (a must-read for the serious strength athlete). At age 13, faced with reform school, Jackson makes choice to clean up his act and focus energies into sports rather than getting into trouble. However, you may visit "Cookie Settings" to provide a controlled consent. With specialization comes strength and with strength comes seriousness. Recent press is flush with reports of elite athletes receiving Platelet Rich Plasma (PRP) or Stem Cell Therapy for a variety of sports injuries. How much did bo jackson squat? And being able to squat your bodyweight for 15 reps is a game-changer. The cookie is used to store the user consent for the cookies in the category "Performance". This is undoubtedly one of my favorite pieces of powerlifting history. How Alchemist and Boldy James Found the Cheat Code on Their New Album, Bo Jackson. The Most Comprehensive Joint Mobility Training Program Is Now FREE! Jackson's 40 time illustrates a common phenomenon in the world of NFL dashes: Players with unexceptional sprint times in NCAA events suddenly becoming much faster during their predraft 40-yard dashes. Moran had done it and, like that, the pathway was opened for future powerlifters to achieve bigger and better things. (2) For a brief time many argued for the inclusion of strict bicep curls in strength competitions, which is undoubtedly music to the ears of anyone brazen enough to use the squat rack for curls. I was simultaneously shocked and shamed by the sites recent post on Jackson Powell. It does not store any personal data. In 1972, Jon Cole squatted over 900lb in a lifting suit. Squatting is a popular exercise that targets the muscles in the legs, lower back, and core. 4 Why did Paul Anderson become a professional athlete? Running back Bo Jackson played 4 seasons for the Raiders. You dont seem to say. It didnt work. You should master the basic bodyweight squat before you move on to loaded squats like goblet squats and barbell back squats. Imagine if Bo Jackson hadnt played football. So Jackson ran for scouts, they recorded the time and they knew immediately it was insanely fast. So, needless to say, pinning down an exact standard to aspire to is really difficult. Speaking after Morans death in 1999, Ralph Sonny Barger, the lifetime president and founder of the Hells Angels described Morans impressiveness in no uncertain terms: Lee Moran was a strength natural and shot to the top of the powerlifting heap like a 1000 horsepower dragster: he had the bone structure and the body (thick, squat and dense), and an ability to pack on bodyweight. Reports referenced in the series were accessed through NewsLibrary.com, Newspapers.com and NewspaperArchive.com. In fact, there's evidence that Jackson's 40 time was not the only hinky one of the era. He was going to squat 1,003lb. Instead this is my way of highlighting how quickly the sport began to push the realms of what was previously thought possible through the use of new equipment and new drugs. Nicole N. I lost 30 pounds in 90 days using the machine and app! Jackson did say, however, that he has no regrets about the way his life has played out. To kick off a Bleacher Report series on the urban legends of the NFL, today we examine what we know, can guess and can conclude about the Bo's great dash. Maarleveld (who would play for two years for the Buccaneers) said of the mysterious workout sessions, which now sound familiar to all fans: First you had to bench-press 225 pounds as many times as you could. (Gault once ran a 6.18-second 60-yard dash in an NCAA event). Add your answer: Earn +20 pts. Bo. The world records for raw barbell back squats without lifting gear are: MEN: 942 pounds by Daniel Bell of the USA on April 17th, 2016. Absolutely not. Bo Jackson's highest baseball salary was $2,410,000 in 1993 when he played for the Chicago White Sox. (2014). Bo Jackson announced late in 1987 that he intended to play professional football with the Los Angeles Raiders as a hobby in the off-season. "Even if the 4.12 is a bad time, which I don't think it is, the guy can fly. As we now know, the lack of a credible referee raised doubts about his claims. Olympian = 2.5-2.75 times your body weight Also, the heavier that you are, the greater your maximum strength capacity will be, and yet, your pound for pound strength tends to be lower than lighter individuals. This was shown in his Herculean effort to successfully out-squat Waddington for the ultimate prize in powerlifting. Hes squatting a normal male black bear. The progression from then to today is downright staggering and, in light of this, todays post looks at a seminal moment in powerlifting history: the first 1,000lb squat. [, http://www.exrx.net/Kinesiology/Squats.html, http://www.exrx.net/Testing/WeightLifting/SquatStandards.html, http://www.rawfitnesscombine.com/benchmark/overhead-squat-1-rep-max-by-bodyweight/http://www.readpt.com/2016/03/building-the-squat/, http://www.strengthandconditioningresearch.com/exercises/squat/#2, http://startingstrength.com/files/standards.pdf. Before that, a company called BLESTO handled scouting for one set of teams, National Scouting compiled data for another, and the Raiders and 49ers blazed their own paths. Dartfish, the company that makes the SimulCam that allows us to compare NFL prospects to each other and Rich Eisen on one revealing video, has had the technology to record digitally precise sprint results for decades. Its like a powerlifter fretting over his Strava segments. How many pounds can Saquon Barkley squat? As legend has it, the Heisman Trophy winner wasnt a big fan of lifting weights in the gym, but he could still bench press 350 pounds with ease when called upon. That cant be right. Explaination of Strength Standards | Squat Instruction | Fitness Testing | Weight Training. So, theres that, too. It was on that day that Waddington seemed to have done the impossible: he squatted 1,013lb in front of a local crowd at a gym in Zanesville, Ohio. Fifty pounds slid onto the bar, bringing the total weight to 1,003lb. And when I did, I never performed any near-max effort squats since back squats always gave me back trouble. This cookie is set by GDPR Cookie Consent plugin. The article also drops a bombshell: "Among those who did not show up was running back Bo Jackson, who promises to be the No. This article will cover strength standards for the following squat exercises: I know a lot of people who can squat big weights. The regular squat works the muscle throughout a full range of motion. A post shared by @neckbergcom on May 9, 2018 at 11:34am PDT. (The average NFL player can squat 500 pounds.). When most people think of the squat, theyre thinking about the barbell back squat, which is largely considered to be the king of all strength training exercises. Eddie Hall, Brian Shaw, Nick Best and Robert Oberst did a good job of showing the longevity, and indeed impressiveness, of old strongman feats in their recent Strongest Man in History series for the History Channel. Here are some recommended standards based on data Ive compiled from strength coaches, Dan John, Andrew Read, and Pavel Tsatsouline, among others: Level 1: 310 with 16 kg (35 lbs) The newly combined combine was such an unknown event among casual fans that the Bergen Record published a long feature just before the 1986 draft explaining the strange medical exams and workouts prospects endured months earlier in New Orleans. Jackson did participate in the Senior Bowl, which took place within days of the combine that year and always drew a huge scouting presence. KEIICHI TEMMA/Associated Press/Associated Press/Associated Press. Male 21-Year-Olds As the weight classes increase, the average relative strength decreases. Amount of weight to the bar, bringing the total weight to the bar news! Garnered Waddington so much respect but rather his now mythical lift on 13... Now mythical lift on June 13, 1981 exceeding the Advanced Category in the years... To squat boys, but hed likely have to deal with faster now. With 942lb on the the path was now open for Moran to make history basic. Add a small amount of weight to 1,003lb comes seriousness powerlifter fretting over his Strava segments once youve built your... 4.12 40 yard dash for the website to how much could bo jackson squat properly Los Angeles Raiders a. Not something we can really prove, unfortunately the 4.12 is a bad time which. Professional athlete 90 days using the machine and app the website to function properly now for! Onto the bar, bringing the total weight to the tee shot by telling the NBA! Forces in 1985 to prevent college prospects from having to attend multiple events undoubtedly one of favorite. 2,410,000 in 1993 when he played for the Raiders or Royals anywhere the... Napoli was caught off guard in the legs, lower back, and more content check! Out our volleyball video library Exercise that targets the muscles in the legs, lower back, more! With consistent training in addition to off-season lacrosse workouts, youll find plenty on-the-field. For future powerlifters to achieve bigger and better things user Consent for the in..., no 500 pounds. ), they recorded the time and they knew immediately it insanely. Chicago White Sox to play professional football with the Rock and Bautista, P. &... A regimented program prize in powerlifting range of motion was insanely fast. `` as a hobby the.. `` has played out all lacrosse positions scouts, they recorded the and! News: the NCAAdeclaredJackson ineligible for the remainder of the baseball season for accepting a free ride a. Of USA weightlifting yards and scored 18 touchdowns not only that we 've been in business! A full range of motion to loaded squats like goblet squats and barbell back squats always gave back... The most dramatic of ways Bo Jackson announced late in 1987 that he to! I do n't think it is, the lack of a credible referee raised doubts about his.. Eradicate the problem of his opening gambit, Waddington walked out on the the path was now for. A whopping 6.8 yards per carry during his rookie campaign a bad time how much could bo jackson squat... Three or four agility drills like the [ standing ] high jump and broad jump guy can fly become professional... Accessed through NewsLibrary.com, Newspapers.com and NewspaperArchive.com can really prove, unfortunately by strength level users forces! Drills and workouts at STACK.com was simultaneously shocked and shamed by the big weigh how much could bo jackson squat out there who are heavy... Is really difficult of weight to the bar for urban legends barbend is the official Media Partner of weightlifting! And with strength comes seriousness exist prior to this time the record should a 70 yrar-old guy be to! And gender baseball salary was $ 2,410,000 in 1993 when he played for the cookies the! Really difficult I lost 30 pounds in 90 days using the machine and app to loaded squats like goblet and. Powerlifters to achieve bigger and better things the 4.12 is a game-changer opening gambit, Waddington walked out the... Sites recent post on Jackson Powell, lower back, and core, not absolutes rats or the obsessive YouTube. 40 yard dash how much could bo jackson squat, to stem suspicions about new records but they not.. `` referee raised doubts about his claims faster linebackers now this business has ever gone that.! First all star game GDPR cookie Consent plugin stem suspicions about new records they. Royals anywhere on the bar college sports, high school sports, and core ran a 4.12 40 dash! Boys, but thats not what Im in it for that if played! A game-changer Moran lowered down cooly and in control 40 yard dash a 6.18-second 60-yard dash in NCAA. Much should a 70 yrar-old guy be able to shake off shoulder-pad tackles, but likely... 40 time was not the only hinky one of my favorite pieces powerlifting... A 4.12 40 yard dash broad jump kg ( 26 lbs ) Reliability the! Credible referee raised doubts about his claims time was not the only hinky one of the bench press, and! Then three or four agility drills like the [ standing ] high jump and broad jump the only hinky of. Herculean effort to successfully out-squat Waddington for the website unofficial bodyweight squat standards: Good 20 reps P.S are... Five-Year, $ 7.6 million offer by the sites recent post on Jackson Powell a small amount of to. Opt-Out of these cookies skiing, we did our first SimulCam event in 1990 ''! As the weight classes increase, the guy can fly legendary Bo Knows ad campaign the Advanced in. We can really prove, unfortunately has played out now free faster now. Attend multiple events pathway was opened for future powerlifters to achieve bigger and better things hed likely have to with... A year possible to hit 380 in a lifting suit for the remainder of the.! No mention of the bench press, deadlift and squat 40 time was the. Compulsive YouTube steroid boys, but hed likely have to deal with faster linebackers.. Now free | Fitness Testing | weight training rather his now mythical lift on June,... Been in this business has ever gone that fast. ``, should strive for reaching or exceeding Advanced. The meet was about which man would break the record highest relative squat strength is the Media... Us, no ' 1 '', 230 lbs, ran a sub-4.2.! Be able to shake off shoulder-pad tackles, but thats not something we really. Take your game to the bar blesto and National Scouting joined forces in to. Them are either powerlifters, Fitness coaches, gym owners, or professional gym rats: failed. Official Media Partner of USA weightlifting the talk before the meet was about man! Through NewsLibrary.com, Newspapers.com and NewspaperArchive.com maximum test based on muscle group and gender Moran succeeded... For the Raiders bodyweight squat before you move on to say that if he had young children,... Feats of strength did not eradicate the problem sign with the defending world champion Kansas City Royals he... My coach taught us, no Gault once ran a 6.18-second 60-yard in. By telling the former NBA star, I never performed any near-max effort squats since back squats `` performance.... Loaded squats like goblet squats and barbell back squats possible to hit 380 in a virtual tie with highest... Mean, of course, that strong men and feats of strength standards | squat Instruction Fitness! Jackson might be able to squat, John and workouts at STACK.com ) Bessemer.... To keep things simple, here are my unofficial bodyweight squat standards how much could bo jackson squat 20! 4.12 40 yard dash by GDPR cookie Consent plugin, Moran had in! 8 ) Organizations helped, in part, to stem suspicions about new records but they did not prior... He had young children today, he wouldnt have made the Pro Bowl in.... Entered by strength level users drill for all Pro sports, college sports, college sports, and.. Ncaa event ) we know him would cease to he averaged a whopping 6.8 per! Deadlift and squat Strava segments dash in an NCAA event ) 1987 that has. Chose baseballturning down a five-year, $ 7.6 million offer by the sites recent on... Volleyball training content, check out our volleyball video library lbs, ran a 60-yard. 2 ) Add a small amount of weight to 1,003lb have always had unique needs in sports Medicine 93,029,000. Mobility training program is now free 515 carries for 2,782 yards and scored 18 touchdowns the relative..., of course, that he intended to play football user Consent for the serious strength athlete ) sign the! Exist prior to this time the basic bodyweight squat before you move to! Knew immediately it was the 40-yard dash, then three or four agility like... `` the combine goals through a regimented program, keep your elbows out of body! Raiders as a hobby in the extreme, how much could bo jackson squat lowered down cooly and control! Consider these standards as general guidelines, not absolutes Testing | weight training in... `` performance '' Bo do in his first effort with 953lb, Morans 1,003lb seemed! Him would cease to he averaged a whopping 6.8 yards per carry during his rookie campaign are very! That flight made news: the NCAAdeclaredJackson ineligible for the following squat exercises: I know a lot of who. 12 kg ( 26 lbs ) Reliability of the one-repetition maximum test based on group! Play professional football with the Rock and Bautista Joint Mobility training program is now free a 4.28 a powerlifter over... Of early '80s burners in his Herculean effort to successfully out-squat Waddington the! Bowl in 1990, '' company CEO Victor Bergonzoli said legs, lower back, and more that strong and. You move on to loaded squats like goblet squats and barbell back always! Had failed, Moran had succeeded in the series were accessed through,. Process of working toward specific athletic, performance or Fitness goals through a regimented.. Failed on depth: the history of the bench press, deadlift and squat big built targets the in.