Random Thoughts on Training Potential Part 1


Most people don’t have any real idea of how fit/strong/fast etc they could actually be. They don’t have a reference point or a realistic comparison to gauge this from.

Imagine if you live in a world where your parent where both former professional athletes. They had earned good money as athletes and one parent was now a coach, the other a specialist sports physiotherapist. You parents were able to train, coach, mentor you from the perfect age in order to develop you into the best athlete in the sport, ever, dominating the sport and breaking the world records. This feat was aided by the fact that you parents' passed on the genetics that made them elite in their sport, and past on their work ethic to maximise those genetics. Consider this point your genetic potential (GP).

Described above is too perfect, it rarely happens as far too many variables must line up to make this all possible. However, we all have a GP it just may not be enough potential to make us elite sports men and women. For every one of us there is, for example, a maximum strength we can achieve in the squat. If our parents were both world class squatters the potential will be high, for some people the genetics (including biomechanics) will limit them. However, every single person could increase their squat; but life, work, injury, money, family and a multitude of other factors will prevent them reaching their individual genetic potential.
It is not all doom and gloom though, most of us could get 25-50% towards our GP with adherence to a relatively basic plan. 25% of most peoples genetic potential in a key physical attribute such as strength (works the same for cardiovascular measurements, speed etc) would put them way above the average person, 50% would feel like a different world.

Let’s put some numbers on it.

Stuart McRobert, in Beyond Brawn, stated some good figures for drug free trainees when it comes to strength:
Bench Press – 1.5 x Bodyweight
Squat – 2 x bodyweight
Deadlift – 2.5 bodyweight

I like these figures but they should certainly flex left and right a bit to allow for biomechanics etc.

So a 90 kgs male’s genetic potential for Bench Press could be considered as in excess of 135 kg; lets say 150kg to keep it simple. So could every 90 kgs male bench 37.5kg? Of course, for some this might only take 3-4 weeks training from nothing, but 8-10 weeks training would capture 95+%. 50% of genetic potential is 75kg which would take 6-12 months for most people, 18 months max for 98%.  Benching 75kg isn’t going to break any world records for a 90kg person but it’s one of hell of a lot stronger than someone who doesn’t train, or does not train for strength. Outside of the gym (yes there is a world outside of the gym) real life will get easier with strength, shopping, DIY, gardening etc will all be easier.

As with all my posts I am happy to be proven wrong as that way I can learn. Only zealots and Siths deal in absolutes. Please post below or on twitter with and feedback.

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