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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 won’t 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 9’s and 10’s for RPE.  Specific exercises should especially go to @10.  Special exercises and supplemental exercises can get by with @9.

Reps per set
You’ll 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 it’s conceivable to go much higher.
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.

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 won’t 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 RPE’s are the range you should work in.  When in doubt, use 9 RPE.  Certainly use 10 RPE’s, especially with full RoM rep training.  Use 8 RPE’s 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.
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.

 

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, it’s fairly balanced, but if any are weaker than others, it’s 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 won’t 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.

 

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