How strong should you be?

"Expected" Strength Standards :

Being strong increases you athletic ability and in a self defence situation is important to maximise your chances of escaping unharmed.  Therefore it is a good idea to add strength training into your fitness training.  However, what sort of strength levels should you be aiming for?

I recommend Dan Jon as a leading authority in this area.  He proposes the following levels as being attainable for anybody who is consistently following a good strength program...

Men

  • Bench press (Bodyweight x 1 rep)
  • Pull-ups (5 reps)
  • Deadlift (Bodyweight to 150% x 1 reps)
  • Squat (Bodyweight x 1 reps)

Women

  • Bench press (Bodyweight x 1 rep)
  • Pull-ups (3 reps)
  • Deadlift (Bodyweight to 100kg x 1 reps)
  • Squat (Bodyweight x 1 reps)

Surprisingly, you can attain these levels with 3-5 core strength exercises that take only 10-15mins (including warmup) leaving you with plenty of time for Krav Maga or other sport training. Here are a couple of tried and tested programs.

Wendler's 5/3/1.... 3 or 4 workouts per week of 10-15mins.  No more than 9-15 reps total for one exercise per workout!

Another popular option is Stronglifts 5x5 .  There are 5 exercises in total with 3-exercises each workout, three times a week, for about 45 minutes per workout.  This is quite a good option to build strength from a low base before switching onto 5/3/1.  Because of duration and number of days it is harder to combine with other training.

Best Self Defence for Women
What are the Options? If you want to feel safer, learning self defence skills is a great idea.  However, there[...]
Krav Maga Instructor Program
The world needs better coaches and teachers!  Can you think of someone who had a positive influence on your life,[...]
Krav Maga for Beginners
Krav Maga is a reality based self defence system that is perfect for beginners to quickly develop practical and effective[...]
Krav Maga Techniques – Defending Knife Attacks
Why Learn Knife Defences? Knives are the most commonly carried and used weapon so any reputable self defence system needs[...]
Krav Maga Master Class: Defending Yourself on Public Transport
27-Apr-19 $65 In this awesome seminar you will learn defensive techniques in the confines of a real bus.  This is[...]
Best Self Defence for Women
H2 Heading 1 Click edit button to change this text. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit[...]

About The Author

Aaron Moore is the Head Instructor of Krav Maga Global in NZ.

Recent Posts

Follow Us

Sign up for our Newsletter