• Individual Weakness Analysis

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      Individual Force Analysis

      For Mike Tuchscherer


      Squat

      Above: view of the bottom position


      Above: View of the weakest joint angle
      Technique Comments
      Stance and bar position are good. Hips rise a little in the beginning, so make sure you are getting tight enough before descending.
      Force Curve Information
      Weakest Range of Motion: 5cm to 21cm
      Force Curve Shape: Wedge
      Trend Amplitude: 3.15
      Weak muscle group(s): Quads, Glutes
      Exercise Recommendations:
      Rationale

      Weakest position is in the bottom of the lift, so ideal exercises will emphasize this range of motion.
      Specific Exercises
      Continue training the Contest Lift
      Squat w/belt
      Squat w/o belt
      Special Exercises
      Pin Squat
      Pause Squat (both singles and for reps)
      SSB Squats (to target the higher half of the weak RoM)
      Supplemental Exercises
      The main driving force behind your strength gains will be from Specific and Special exercises. The Supplemental Exercises wont be the main drivers of your improvements, but they can help bring up deficiencies in muscle development. As such, here are some supplemental exercises that should be most effective for you:
      Lunges
      Step Ups
      Split Squats
      RDL
      Loading Recommendations:
      Rationale

      Wedge shaped force curves need special loading parameters in order to target the weakest RoM without relying too much on what is already strong.
      RPE Recommendations
      Work 9s and 10s for RPE. Specific exercises should especially go to @10. Special exercises and supplemental exercises can get by with @9.
      Reps per set
      Youll want to emphasize slightly higher-than-usual reps. 3-5 would be the norm for Specific and Special exercises. Supplemental exercises should be 4-6 reps, though its conceivable to go much higher.

      Bench

      Above: View of the bottom position


      Above: View of the weakest position
      Technique Comments
      Tightness appears to be an issue. Make sure to grip the bar hard and twist it to engage the lats more on the descent.
      Force Curve Information
      Weakest Range of Motion: 4cm to 10cm
      Force Curve Shape: Balanced
      Trend Amplitude: 2.45
      Weak muscle group(s): Shoulders, Chest, Lats
      Exercise Recommendations:
      Rationale

      The weak RoM is very close to the chest. Exercises should target this RoM. Starting strength was not that great either, so this is another area that can be addressed.
      Specific Exercises
      Continue training the Contest Lift
      Competition Raw Bench
      Special Exercises
      Long Pause Bench (2-4 seconds)
      1Board Press
      1.5 Board Press
      1Board Press + chain
      Pin Press (pins at chest level)
      Pin Press (pins ~4cm off chest)
      Supplemental Exercises
      The main driving force behind your strength gains will be from Specific and Special exercises. The Supplemental Exercises wont be the main drivers of your improvements, but they can help bring up deficiencies in muscle development. As such, here are some supplemental exercises that should be most effective for you:
      Incline Bench
      Overhead Press
      Dips
      Rows
      Loading Recommendations:
      Rationale

      With a balanced force curve, you need a wide range of set and rep schemes to develop force in a wide variety of areas.
      RPE Recommendations
      8 to 10 RPEs are the range you should work in. When in doubt, use 9 RPE. Certainly use 10 RPEs, especially with full RoM rep training. Use 8 RPEs with exercises that emphasize starting strength.
      Reps per set
      2-6 reps per set. Emphasize higher reps with the contest lifts. Use lower reps with the special exercises. Supplemental exercises should be done for higher reps, 5-8.

      Deadlift

      Above: View of the bottom position


      Above: View of the weakest position


      Above: View of the start of the weak RoM
      Technique Comments
      Once again, tightness is the only real issue here.
      Force Curve Information
      Weakest Range of Motion: small point just as the bar leaves the floor (+1cm), then a slight weak RoM from 8cm to 27cm
      Force Curve Shape: Balanced
      Trend Amplitude: 2.24
      Weak muscle group(s): Lats, Upper Back, Posterior Chain (in all, its fairly balanced, but if any are weaker than others, its these)
      Exercise Recommendations:
      Rationale

      Exercise recommendations are based off the balanced nature of the lift and also the specific weaknesses noted.
      Specific Exercises
      Continue training the Contest Lift
      Deadlift w/belt
      Deadlift w/o belt
      Special Exercises
      Pause Deadlift
      Deadlift + chain
      Deadlift + bands
      Rack Pull with plates starting 8cm off the floor
      Supplemental Exercises
      The main driving force behind your strength gains will be from Specific and Special exercises. The Supplemental Exercises wont be the main drivers of your improvements, but they can help bring up deficiencies in muscle development. As such, here are some supplemental exercises that should be most effective for you:
      Snatch Grip SLDL
      RDL / SLDL
      Pendlay Rows
      Loading Recommendations:
      Rationale

      With a balanced force curve, the best bet is to use a diverse set of options for your training parameters.
      RPE Recommendations
      8-10 RPE. Spend most of your time focusing on 9 RPE, but err on the low side (8.5). Occasionally you can do work leading to only @8 or all the way to @10. Supplemental work should focus entirely @9.
      Reps per set
      When processing @8 work, keep the reps lower (1-3). When processing @10 work, keep the reps higher (3-5). The bulk of @9 work should be 2-4 reps. Supplemental exercises should be 6-12 reps.
      If you have questions as to what each RPE means, check out this article.
      If you have questions as to how much volume to do, check out this article.
      Notice
      This weakness analysis is based solely on video analysis of the lift. The recommendations do not account for prior injuries, available equipment, structural imbalances, anatomical anomalies, or other similar conditions. The information contained in this report is for informational purposes only and should be verified with a physical therapist before being incorporated into a training program. The user of this information assumes full responsibility for their own safety.

      **for more information on IWA, click here**