T Nation

Animal Standards


What would you consider standard fitness terms to be considered an ANIMAL not just in the weight room, but to have that kind of strength that transfers to any sporting event. Like, if you had enough time to develope the skill set, your strength, and power would be up to par in almost any environment.

Not a complete list, just some to consider...

  • 3x BW squat
  • OH Squat BW 15x
  • OH Press 1.5x BW
  • Power clean 2.2x bw
  • Run Twelve 100m sprints with 1 minute rest and no less than a 15% drop off in time between runs.
  • Tabata front squats with 155 without dropping below 12-13 reps
  • Vertical leap above 32inches
  • chin up with 65% BW added
  • 20 to 30 STRICT medium grip pullups

I feel crossfit was/is going in the right direction with this idea, but I'm quite a bit less endurance based.


I kind of balk at labeling a set of weightroom or track numbers as being an indication of how you'll perform in an athletic event, but anyone who could perform those events would have to be very gifted or trained incredibly well. I saw some guy in the gym today doing rack pulls with 8 plates(a side)...that was pretty frickin Animal to me.


none of that matters to athletic performance... well it does a bit, but standards like a x3 bw squat don't mean anything other than you can squat 3 times your bodyweight, that is all...

I have a friend who has high jumped 2.38 m (British international)... he does endless stomach work, hill sprints and power cleans (with 120kg max.). I don't think he let his lack of reachng certain 'standards' hold him back.

Playing a sport, or competeing in an event is so different to training for it.


Guys you make a good point with the training/actually doing stuff. But do you honestly believe that someone who trains hard at skills in his sport and has all those numbers wouldn't do better at his sport?

Anyway not trying to hijack.

Good #'s you listed. Also:

3 x bodyweight deadlift
and a strong snatch (don't know what a good # would be because I'm just learning that lift)


His name is Paul Pozluzny and is the Bednarik award winning linebacker from PSU.


Xen, re crossfit, I think it will help with some of those goals, but stuff like 3x bw squat would require some specific work. Crossfit's approach to strength work tends to be chucking in a max effort day among the met con workouts, which eventually will not be enough to keep progressing on IMO.

I did/do (maybe) crossfit periodically, and there are very few on that board who post big numbers on the ME days. My own max's also tend to to go southwards after a couple of months on it.


I think it's HeavyThrower who has an ongoing journal about his modified Crossfit workouts called "My Crossfit Experience."

Maybe it will help out.


his version of crossfit is very different than the posted WOD, he is definitely more strength based, not a bad thing, just stating the difference, i think crossfit is good for general conditioning,and i do enjoy some of thier w/o's, but if you want any kind of strength running 800 meters and then bench pressing 80% of bodyweight for 5 rounds is prob not the best way to get it, and who gives a sh** how many kipping(cheating)pullups you can do? sorry for the little rant, i do like xfit, but the kipping pullups and the way some of their followers think it is the only way to train and accomplish all goals annoys the f*** out of me.


oh and those goals seem good, but i think alot of the times too much emphasis is placed on what you can lift. i dont think it translates to how you will perform entirely. i'm sure there are a bunch of linemen out there who can squat a house, but that doesnt mean they can block.


I don't know... but I don't think its that clear... you may say it would hurt... but it might, if a sprinter runs 11 sec 100m, then pushes his (or her) squat from say 300lb to 350lb.. who's to say this will do anything at all for their 100m time? Why it might even have a negative impact...(i'm not saying it will be negative, just that it could be that is all.. the possiblity exists)


Squating or deadlifting 3x your body weight will hinder you in endurance type of sports like marathon running and road cycling. Lifting can increase your performance in these sports, but you should not go that heavy.


It's difficult to be that accomplished in things that take so much specificity.

And going by bodyweight is unfair to larger athletes. Physics alone will always let a 3xBW squat be less of a feat for a smaller athlete than a larger one.


I have an "animal" vertical leap, but there's no fucking way I could OHS 15x my bodyweight.


A think there are many many "Animals" out there, as far as world record setters. But most can't do have the things you have listed. And for someone to OHS there body weight 15x's, that is called a Circus Balancer, not a Animal.


Good benchmarks, Xen.

also, I like:

-front lever
-presses to handstand

But power cleans?

How about the full lifts?

Snatch 1.6xBW
C+J 2xBW

I like the 100m sprints, too, but there should also be some sort of time requirement for them: I could have done that easily when I was a high school distance runner, but that's just because my 100m time was barely faster than my 100m split for a 1600!


I think he meant 15 reps with body weight. 200 lb man squats 200 lbs overhead 15 times. this actually seems like one of the easier marks.

As far as sports go, I think alot of those marks are overkill. Unless an athlete is a lifter, he's not going to need a 3X bw squat and training to attain it might take away from more important training.


Exactly the point I was trying to make.


Never said OHS 15x your bodyweight or even 3x... i said oh squat your bodweight for 15 repetitions.

Most elite athletes either posses or have the ability to posses a 3x bodyweight squat. I'm sure its just an adjunct of their training. Not a specific goal.

And thats why I like the general concept of crossfit but I dont exactly agree with a lot of the premises. Though they're phenomenal athletes and I've learned a lot from them (and will continue to do so) I just have a different perspective.

I think these "animal" standards would be based more on strength, flexibility, and a type of endurance.


Ben johnson


I also think that alot of coaches judge althetic ability with things like a coopers test (running 1.5-2 miles in 12 mins or less), vertical leap, 40m in around 4-5 sec, ect. I think that how much weight you can lift does not really translate well onto the playing feild. No doubt the numbers you listed are impressive and someone that can put up those numbers in the weight room will probally score well in the other tests, but it is not a given.