1

Explosive Strength Cheat Sheet

Test Vertical and Compare

Track and Compare Progress

Good Solid Strength Base
Bodyweight

Back
Squat

Clean

Power
Clean

Bodyweight

Back
Squat

Clean

Power
Clean

115

175

135

115

100

100

75

65

125

190

145

125

105

105

80

70

135

205

160

135

115

115

90

75

150

230

180

150

125

120

90

75

165

250

195

165

135

130

100

85

180

270

210

175

150

140

110

95

200

285

220

185

165

150

115

100

220

300

232.5

195

180

165

125

105

245

315

242.5

205

200

175

135

115

275

320

250

210

200 & up

185

140

120

320

330

255

215

320 & up

340

265

225

Strong Excellent Strength Display

2
Check Ratios for Rate of Force
Development to Max Strength
Back Squat =

130% of Clean

Clean =

77% of Back Squat

Power clean =

85% of Clean

Power clean =

65% of BS

Back Squat =

154% of Power Clean

Formula:

Bodyweight

Back
Squat

Clean

Power
Clean

Bodyweight

Back
Squat

Clean

Power
Clean

115

240

185

155

100

165

125

105

125

260

200

170

105

175

135

115

135

280

215

185

115

190

145

125

150

315

245

210

125

200

155

130

165

345

265

225

135

210

160

135

180

270

210

180

150

235

180

155

200

290

225

190

165

255

195

165

220

410

315

270

180

270

210

180

245

425

325

275

200

290

225

190

275

435

335

285

200 & up

305

235

200

320

445

345

295

320 & up

455

350

300

Elite Nationally Competitive Weightlifter

Bodyweight

Back
Squat

Clean

Power
Clean

Bodyweight

Back
Squat

Clean

Power
Clean

115

320

245

210

100

200

155

130

125

345

265

225

105

215

165

140

135

370

285

240

115

235

180

155

150

410

315

270

125

250

195

165

165

445

345

295

135

265

205

175

180

480

370

315

150

290

225

190

200

505

390

330

165

325

250

215

220

535

410

350

180

340

260

220

245

550

425

360

200

370

285

240

275

570

440

375

200 & up

385

295

250

320

580

445

380

320 & up

595

460

390

___ = Male ___ = Female