Jim Napier / Age 73 / 94k

I thought I would put my money where my mouth is and show my times in motion are scalable to any other lifter’s regardless of age, weight class or gender.

The top video was a 90k front squat achieved in 0.7 seconds.

1.0 - 0.7 = 0.3 sec. x 10 = 30k

90k + 30k = 120k equivalent front squat in 1.0 second

If I were an open lifter I could probably clean and jerk the 120k, but it would be too much for my joints to absorb the shock. Instead of 100% of front squat in 1.0 second to clean & jerk, I have to use less than 100% or 82%, in order to reflect those abilities which decline due to age.

120k x .86 = 103k and 103k is my actual PR clean. In order to be able to jerk this much, I need to front squat 103k in 0.67 seconds.  Therefore the 90k front squat in 0.7 seconds is a good indicator of what I would be able to clean & jerk.

The middle video was 100k in 0.8 seconds. The equivalent is;

1.0 - 0.8 = 0.2 x 100 = 20k

100k + 20k = 120k front squat in 1.0 second

The 90k in 0.7 seconds and the 100k in 0.8 seconds yields the same result of 120k equivalent. This is how the squat should progress with each incremental increase.

The bottom video was 110k in 0.9 seconds. Again, the same equivalent of 120k is achieved;

1.0 - 0.9 = 1.0 x 100 = 10k

110k + 10k = 120k front squat in 1.0 seconds.

Once the times in motion exceed 1.0 second the rate of change in those times slows down exponentially. I might be able to squat 120k in 1.0 second, but in all probability it would be more like 1.2 seconds and 130k would be missed or I would have to decelerate to where the time would no longer be equivalent.

Example 1: 130k in 1.5 seconds

1.5 - 1.0 = 0.5 x 50 = 25 and 130k - 25k = 105k in 1.0 second.

The 130k in 1.5 seconds is only greater in mass, not in force production or equivalency.

Example 2: 130k in 1.2 seconds 

1.2 = 1.0 = 0.2 x 50 = 10k

130k - 10k = 120k in 1.0 second

While the 110k in 0.9 seconds is equivalent to the 130k in 1.2 seconds, the additional weight of 10k over what could have been achieved in 1.0 seconds is non beneficial overloading.  Not a lot, and as a one shot deal there would be less stress accumulated. If the lifter continues to do decelerated squats the non beneficial overloading will become more substantial and will begin to degrade subsequent training sessions and eventually lead to over training.