The combination of power and speed are the holy grail of training for martial arts. In order to train for power and speed, the coaches of HEMA Strong recommend that you first meet the strength standards as shown below. These are not set in stone but are a general guideline.
Barbell Strength Standards (1 rep max or estimate)
| Movement | Men | Women |
|---|---|---|
| Deadlift | 1.5x BW | 1.25x BW |
| Squat | 1.5x BW | 1.25x BW |
| Bench | 1x BW | 0.75x BW |
| Overhead Press | 0.65x BW | 0.5x BW |
Bodyweight Strength Standards
| Movement | Men | Women |
|---|---|---|
| Chin-up | 15 | 5 |
| Feet Elevated Push-up | 12 | 6 |
| Feet Elevated Pike Push-up | 12 | 6 |
| Low Box Pistol Squat | 5 | 5 |
| Hanging Knee Raise | 12 | 6 |