July 27, 2016 Avi Silverberg in Metrics
The 9 Powerlifting Metrics of MyStrengthBook

We want to release screenshots and more information on the nine metrics that MyStrengthBook tracks and analyzes.

These metrics will allow athletes to dive deep into their training numbers and assess how progress is being made, identify trends in performance, and understand the rate in which adaptations are made. As well, our analysis enables athletes to visualize their programming  and understand how to align it with established best practices or a particular programming methodology.

A few key features of our metrics:

  • Customize reports based on any date range (days, months, or years)
  • Customize reports based on total or individual lift (squat, bench, or deadlift)
  • Customize reports based on daily, weekly or monthly analysis
  • Customize based on KG or LBS

1.   Volume with Weighted Average Intensity

This metrics will allow athletes to track periods of high or low volume and cross reference it with the intensities used to accumulate that particular volume. By using this metric, athletes can systematically track their volume and intensities as they train toward a competition. Common practice suggests that volume should be decreasing while intensity increases throughout a competition peaking cycle. Furthermore, athletes will be able to visually see the relationship of their volumes and intensity based on core lift, and choose to increase or decrease these metrics to suit the overall training goal, e.g. an athlete may decide to push their squat volumes and intensities during a squat-centric training cycle while keeping their bench and deadlift volumes and intensities relatively lower.    

2.  Baseline Volume and Relative Intensity

An athlete's work capacity is a function of the amount of volume an athlete can tolerate under normal training circumstances.  In other words, it's how much volume an athlete can handle day-to-day, week-to-week, and still have the ability to recover from each bout of work. As such, this metric displays the average amount of volume that an athlete has handled over the past 6-months of training (or however much data is entered up until the 6-month mark).  This average is called an athlete's 'baseline volume', and once established, athletes will be able to have a reference point to know whether training days or weeks are comparatively higher or lower than the baseline. Athletes will be able to use this tool to understand their work capacity, and then plan to progress their training days or weeks against their baseline. Furthermore, this metric displays a 'relative intensity' measure, which references how close an athlete trains to maximal effort. By using this metric athletes know which training zones make up their volume. The graph below shows that most of the 'above baseline' training days were accumulated in the deload, light, and medium zones, whereas the 'below average' training days were accumulated in the heavy zone.  



3.  Over / Under Baseline Volume

This metric displays an athlete's average volume with a reference point on the percentage above or below that particular baseline. Athletes will be able to use this tool to make planned increases or decreases to volume from their baseline, for all lifts combined or single lift. As an athlete trains closer to competition, an effort to train below baseline will be ideal in order to de-load and peak properly. Conversely, as athletes enter their off-season training, they will want to systematically increase their capacity by frequently training above their baseline, as a result, increasing their capacity to handle higher volumes. Furthermore, athletes will be able to recognise how much above their baseline volume, as a percentage or total tonnage, they can train in order to still recover for the next training session or week.  

4.  Volume Split by Core Lift

This metric represents how much of an athlete's total volume is accumulated through each of the primary lifts (competition squat, competition bench, and competition deadlift). Athletes will be able to use this tool to understand the exact breakdown of their volume splits across each movement. Furthermore, an athlete might recognise that a large portion of their volume is accumulated with one lift, and that they are neglecting to accumulate volume in another. As such, an athlete would plan to implement a more of a balanced split between their volume accumulations. With that said, some athletes might recognise that they respond and adapt better to higher volumes in one lift, and would then seek to program the majority of their training with a specific percentage of their volume accumulation in line with that target.  

5.  Personal Record Table

This metric allows athletes to see a breakdown of all their highest training numbers for any exercised programmed. Since 1RMs are usually a measure of competition success, training numbers should include a wider range of assessments across varying rep ranges and exercises. Furthermore, this metric will allow athletes to drill down on the exact date those training PRs occurred and then pull additional reports on the sort of training that lead to those increases in strength.  

6.   Number of Lifts

The number of lifts metric measures how many lifts were completed within a particular training day, week, or month across each lift. When tracking number of lifts, an athlete will be able to identify how many total reps it took to achieve a certain volume accumulation. An athlete will be able to use this tool to progress the number of reps up or down based on the training goal or outcome. For example, an athlete might achieve a squat volume of 5,000kg by completing 50 reps, and then aim to do the same or more amount of volume by using less total reps in subsequent training sessions or weeks.  



7.  Core & Accessory Volume Split

This metric breaks down the split between the amount of volume accumulated through core lifts (competition squat, competition bench, and competition deadlift) and the amount of volume accumulated through accessory lifts (any variations of the powerlifting movement). This metric will allow an athlete to gauge how specific their training is to the competition movements, strategically doing more or less variations depending on the distance from a competition or period within a training cycle. 

8.  Raw & Equipped Volume Split

For equipped lifters this metric breaks down the split between the amount of volume accumulated through raw and equipped movements. This metric will allow an athlete to gauge how much of their volume is accumulated using powerlifting gear, systematically increasing or decreasing the amount of volume in equipment as they near competition or within a specific period in training.   


9.  Competition History

This metric keeps a record of all competition results, allowing athletes to visually see periods in their career of progression and regression based on total and Wilks.   For  athletes who have accumulated a number of different competition types over the years, they will be able to sort results by raw, equipped, bench-only, and three-lift.   By using this tool athletes will be able to recognise whether the kind of metrics that are implemented in training are transferring to the competition platform and yielding positive results.   


Additional Metrics:  

  • We're working hard to create additional metrics in the coming weeks and months in order to continue helping athletes understand their training and build more effective workouts.  More details to be released following our full product launch.  

What is MyStrengthBook? It’s a web application launching in summer 2016 that allows powerlifters to build workouts, plan training programs, and assess training metrics that lead to better performance. Sign-up to get notified when we launch and receive a free trial.

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