Summary:
Range of Motion athletes completed a highly structured ten week training program. The participants averaged a 28.93% increase in variables measured. Here, we examine the improvement statistics from this sample.
Overview:
Range of Motion athletes completed a highly structured ten week training program. Their data was collected in the first week and 10th week of this training program.
The sample consisted of 23 subjects (13 male, 10 female) with an average age of 32.62 years.
Subjects have been completing ‘CrossFit style’ exercise for an average of 19.6 months (median 18 months, minimum seven months, maximum 48 months). The average bodymass of the subjects at the end of the program was 79.04kg (median 78kg, minimum 58kg, maximum 117kg).
The program and subsequent study was made avaiable to all clients at Range of Motion. All participants gave permission for their names and results to be published.
Program Details and Variables Measured:
The program was biased heavily towards absolute strength (barbell strength), relative strength (weighted bodyweight) and relative stamina (high rep gymnastics movements). To examine these variables, the following were measured during week one and ten of the program.
- High bar back squat one rep max.
- Deadlift one rep max.
- Strict press one rep max.
- Power clean one rep max.
- Weighted pull-up one rep max.
- Weighted bar dip one rep max.
- Five mins max reps pull-ups.
- Five mins max reps push-ups.
- Five mins max reps ring dips.
- Five mins max reps handstand push-ups.
For weighted bodyweight movements, weights were measured by adding bodyweight to the extra load, eg: An 80kg athlete who lifted 20kg extra at the beginning of the program and 40kg extra at the end was recorded as lifting 100kg and 120kg (mesaured as a 20% increase).
40 sessions were provided, with built in guidelines for progressive overload. Participants were instructed to complete as many of the 40 sessions as possible in ten weeks, with a maximum of four sessions per week. Subjects completed an average of 23.6 sessions (median 24, min 11, James Christensen max 37).
All participants also completed conditioning work, though cardiorespiratory endurance was not measured.
Results:
Results for variables measured:
Average increase in all variables: 28.93% (med: 25.46, min: 3.4, max: 92.5, SD: 21.8)
- Average increase in barbell movements: 13.44%
- Average increase in weighted bodyweight movements: 15.92%
- Average increase in bodyweight stamina: 50.92%
Results by sessions completed:
Average increase per session completed: 1.35% (maximum 5.78% per session – Shona Mills)
- 10-19 sessions completed median improvement of 18.11%
- 20-29 sessions completed median improvement of 26.47%
- 30-40 sessions completed median improvement of 27.9%
Results by training experience:
Participants who have trained for less than 12 months averaged a 36.56% increase.
- Participants who have trained for 12-23 months averaged a 22.53% increase.
- Participants who have trained for more than 24 months averaged a 30.48% increase.
Results by age
Participants aged under 30 years (n=11) averaged a 32% increase.
- Participants aged 30-39 years (n=6) averaged a 29% increase.
- Participants aged over 40 years (n=6) averaged a 22% increase.
Results by gender:
- Male participants improved by an average of 26.57%.
- Female participants improved by an average of 32%.
Most Improved individuals:
- Shona Mills (92.49%)
- Peter Scherp (77.13%)
Results by movement:
High bar back squat:
- Average improvement in 10 weeks (%): 15.31%
- Median improvement (%): 12.5%
- Minimum improvement (%): -6.25%
- Maximum improvement (%): 50% (Nick Fisher)
Deadlift:
- Average improvement in 10 weeks (%): 13.34%
- Median improvement (%): 12.86%
- Minimum improvement (%): -3.22%
- Maximum improvement (%): 54.37% (David Williams)
Strict press:
- Average improvement in 10 weeks (%): 12.03%
- Median improvement (%): 9.38%
- Minimum improvement (%): 5.88%
- Maximum improvement (%): 52.78% (Shona Mills)
Power clean:
- Average improvement in 10 weeks (%): 13.09%
- Median improvement (%): 11.54%
- Minimum improvement (%): 3.03%
- Maximum improvement (%): 33.33% (Leanne Brennan)
Weighted pull-up:
- Average improvement in 10 weeks (%): 18.12%
- Median improvement (%): 11.63%
- Minimum improvement (%): 0%
- Maximum improvement (%): 113.64% (Leanne Brennan)
Weighted bar dip:
- Average improvement in 10 weeks (%): 13.73%
- Median improvement (%): 10.56%
- Minimum improvement (%): 2.55%
- Maximum improvement (%): 61.11% (Nina Jurak)
Five mins max reps pull-ups:
- Average improvement in 10 weeks (%): 47.36%
- Median improvement (%): 31.15%
- Minimum improvement (%): 0%
- Maximum improvement (%): 244.44% (Nina Jurak)
Five mins max reps push-ups:
- Average improvement in 10 weeks (%): 23.16%
- Median improvement (%): 20.64%
- Minimum improvement (%): 0%
- Maximum improvement (%): 92.68% (Shona Mills)
Five mins max reps ring dips:
- Average improvement in 10 weeks (%): 72.42%
- Median improvement (%): 56.12%
- Minimum improvement (%): -19.5%
- Maximum improvement (%): 128.57% (Sarah Broemer)
Five mins max reps handstand push-ups:
- Average improvement in 10 weeks (%): 124.16%
- Median improvement (%): 78.57%
- Minimum improvement (%): 0%
- Maximum improvement (%): 600% (Peter Scherp)
