Most of our podcasts we’ve dedicated to psychology and the strengthening of the mind. We didn’t neglect the body on purpose. In our opinion real training begins in the mind so we started there first. If you have been listening, taking notes, and incorporating some of the lessons you’ve learned into your life you’re probably finding yourself much more “put together” upstairs. So now it’s time to focus on the body. In this episode of “The Maximus Podcast” your hosts Joe Cebula and Bobby Maximus discuss the basics of setting up a training plan. They discuss goal setting, standards, macro and micro programming. Get your note pad out. This one moves at a fast and furious place. 

LISTEN HERE

Maximus Standards and Goals:


Men’s GPP (General Physical Preparedness) Standards:
Back squat: 2 times your body weight
Deadlift: 2.5 times your body weight
Front squat: 1.5 times your body weight
Overhead squat: 1.25 times your body weight
Bench press: your body weight for 10 reps
Power clean: 1.25 times your body weight
Turkish getup: half your body weight
60-second fan bike: 55 calories
500-meter Row: 1:30
500-meter SkiErg: 1:30 60-second fan bike: 55 calories
1,000-meter Row: 3:30
1,000-meter SkiErg: 3:30
2,000-meter row: 7:00
2,000-meter ski: 7:00
5,000-meter row: 18:30
5,000-meter ski: 18:30
1.5-mile Run: 8:45
60-minute row: 15,400 meters
60-minute ski: 15,400 meters
10K run: 50 minutes

Women’s GPP (General Physical Preparedness Standards):
Back squat: 1.5 times your body weight
Deadlift: 2 times your body weight
Front squat: 1.25 times your body weight
Overhead squat: Body weight
Bench press: Bodyweight
Power clean: Body weight
Turkish getup: half your body weight
60-second fan bike: 40 calories
500-meter Row: 1:45
500-meter SkiErg: 1:40
1,000-meter Row: 3:50
1,000-meter SkiErg: 3:50
2,000-meter row: 8:00
2,000-meter ski: 8:00
5,000-meter row: 22:30
5,000-meter ski: 22:30
1.5-mile Run: 9:00
60-minute row: 12,500 meters
60-minute ski: 12,500 meters
10K run: 50 minutes