Mike, in the Inno-Sport system there is something called appropriated weight. It would work like this:
Athlete A weighs 200 lbs
He has a max squat of 400 lbsA squat involves lifting approximately 85% of the body in addition to the external load.
A single leg squat also involves lifting around 85% of one's BW
(.85 x 200=170 lbs) + 400 lbs = 570 lbs total lifted in a Maximal squat.
570/2=285 lbs per leg of loading
285 – 170 lbs = 125 lbsSo, if athlete A can do a pistol with 125 lbs of extra loading then he is getting the same amount of loading on his legs as a 400 lb squat.
Yeah. I've seen that equation before but in practice it's never quite worked for my athletes. It always predicts the single leg equivalent too high. I know plenty of people that can back squat 400 lbs for a single but I've never seen anyone who could pistol squat more than 100 lbs. Granted, this could be a specificity of training effect but I suspect that it is more due to the effect that reduced balance and stability has on the display of maximal strength.
ELITETRACK Founder