Strength and Conditioning Benchmarks: 2023

Higher expectations, harder capacity, more endurance.

It’s been almost 1 year since I started working on the “Strength and Conditioning Standards” I published in 2022. The premise was simple.

I complied a list of metrics / movements:

• Push

• Pull

• Squat

• Hinge

• VO2max

• Power : Weight Ratio (work capacity, really)

Then, I drew references ranging from Dan John’s strength benchmarks (r) to the UFC’s 2018 analysis of their…