Updated: Nov 16, 2019
Maintaining and improving strength is a big part of what we look at within the facility. Other than increasing your 1 to 5 reps max numbers we rarely challenge you in a performance nature towards total strength.
If we were to really look at total strength then powerlifting is a great example as its a strength sport that focuses on the 3 big lifts, deadlift, bench and squat to find out really how strong you are.
When competing a lifter receives three attempts for each of the big lifts and the heaviest successful attempt is counted. At the end of the competition, the lifter’s best lift from each event is added together to make up the lifters For example, if a lifter squatted 190kg, benched 140kg, and deadlifted 240kg, his total would be 570kg. Results are then generated into weight and age groups for genders in competitions.
As we aren’t following a traditional powerlifting programme within the facility we feel there is a better more suited template that can be followed to help you test your strength which is something we think could be a yearly event for members to complete in and track their progress.
French Powerlifting Ration (FPR) is a number we want ideally all of our members to know because the protocol is closer to what we believe in than just raw powerlifting.
FPR is basically where you have 60 seconds to hit the 3 big lifts and a calculation completed to see where you are at.
Why French Powerlifting Test?
Powerlifting is a great sport but often the need for heavy weights can create more mass than what is needed for health.
Here is Eddie Hall breaking the deadlift record but with some help of a suit and weightlifting straps which is not allowed for this test.
Notice how immobile he looks even for something just picking up from the floor, imagine asking him to run 5k or even 400m, for a big strong athlete he would struggle. Its because powerlifting dictates the need for mass, we believe ideally in a programme and environment that creates a more well rounded approach to fitness.
How do you complete the French Powerlifting Test?
Created by Fred Marcerou, its recently become a lot more present with more fitness enthusiasts jumping on to get their number.
We would like to thank Keegan Smith for sharing the following protocol for you to all see how we will set up the workshop every year.
COMPLETE ALL REPS WITH TECHNICAL EXCELLENCE.
– Less than 3 second concentric phase
– No asymmetry of movement
– Belts are ok
– Lifting shoes OR no shoes are fine.
– No wraps, straps or lifting suits.
– You can have a spotter but if they TOUCH the bar then the lift doesn’t count. Stay safe.
– No testing alone - Only complete as part of CFTT's yearly workshops.
– When you touch the bar time starts.
– You have 60 seconds to make 3 lifts. As long as the deadlift is locked at the top before 60 seconds you have completed the protocol within the time.
Squat (olympic style high bar squat) Bench (medium grip, pinky’s to powerlfting rings is the outer limit) Deadlift (conventional no sumo, mixed, hook or double overhand with no hook are all acceptable.)
See some of the coaches complete their first ever attempt
There is also a number of people using a calculation to see how the correlation between your lifting and your bodyweight. The following information is what is being used at present and this might change as it becomes a more common testing method.
How do you Calculate your French Powerlifting Ratio (FPR)?
FPR = (Squat + Bench + Deadlift) / Bodyweight
MALE Light weight lifters – If you weigh less than 75kg you must use 75kg as your weight.
Heavy weights lifters – functional mass is the key to your French Powerlifting Ratio no mercy for the big boys.
French Powerlifting Ratio (Total weight / Bodyweight).
Beginner < 4.5
Intermediate = 4.5-5.5
Advanced = 5.5-6.5
LADIES The French PLR was designed for Rugby League players so we don’t have any load recommendations relative to body weight. The following is what has been suggested but this may change.
57kg for the female weight equivalent of male weight cut off of 75kg.
WHEN SCORING YOUR FRENCH POWERLIFTING RATIO PLEASE SCORE 6 NUMBERS:
Bodyweight Squat Bench Deadlift Total Weight