Note: The following article reflects how we train professional athletes at our facility, rather than professional powerlifters. Please keep this context in mind when applying or interpreting the methods described.

“Training to be As Strong as Necessary” might sound like a simple term, but it carries a lot of nuance—especially when working with athletes whose primary goal isn’t just lifting the heaviest weight possible. When an athlete competes in a sport where strength is only one part of performance, we have to manage multiple priorities:

• Sports-specific skill development

• General conditioning

• Recovery and injury prevention

• Lifestyle factors (e.g., work, sleep, family)

We only have so much time and energy to allocate. Once an athlete reaches a level of strength that fully supports their performance, shifting resources toward other necessary qualities (speed, endurance, explosiveness) is essential. This doesn’t mean we abandon absolute strength; instead, we maintain it while focusing on additional strengths that a given sport demands.

So the question becomes what is the “strong enough” threshold for their sport, and when does it become beneficial to focus on other performance qualities—while maintaining that hard-earned strength. Here’s how it breaks down:

Defining “Strong Enough”

• • Meeting certain strength standards, like a 3× bodyweight squat or 3× bodyweight deadlift, depending on the sport’s demands.

  • High work capacity to ensure Dynamic Effort training has enough intensity and density to maintain the volume required.

  • If an athlete can handle maximal loads without a significant drop-off in technique, it could be a sign they can shift some focus toward other qualities like isometric, endurance, or reactive strength.

The Role of Volume Load Per Minute (VLPM)

Before diving into the progression levels, it’s helpful to understand Volume Load Per Minute (VLPM).

• VLPM = (Total weight moved in a session) ÷ (Total minutes of work).

• For instance, if you squat 200 lbs for 5 reps (1,000 lbs total) in about 2 minutes of actual work time, your VLPM is 500 lbs per minute.

• Why it Matters: Monitoring VLPM helps you gauge your work capacity and speed-strength progress. Increasing VLPM (at an appropriate intensity) indicates improved efficiency and power output—key for sports that rely on short, explosive efforts.

Level 1 – Setting the Base

Objective: Build foundational absolute strength, introduce speed and strength endurance, and develop healthy joint capacity.

• Strength Benchmarks:

• Bench = Bodyweight (BW)

• Squat = BW

• Deadlift = BW

• Power & Speed:

• Box Jump = 32–42 inches

• VLPM ~ 1,200 lbs per minute

• Focus Areas:

• Healthy joint capacity, proper technique, and basic movement patterns

• Introduction of absolute strength (lifting heavy)

• Speed strength (lifting submaximal loads quickly)

• Strength endurance (maintaining force output over time)

• How Long to Stay Here?

• Until an athlete can comfortably handle these loads without technical breakdown or excessive fatigue. For many, this might be a few months, but it varies by sport schedule and individual adaptation.

• Sports Context Example:

• A high school wrestler new to weight training might spend an entire offseason in Level 1, ensuring they build a solid foundation before competitions.

Level 2 – Expanding Capacity

Objective: Progress strength benchmarks, introduce more diverse strength qualities like isometric and explosive strength, and refine technical skill under heavier loads.

• Strength Benchmarks:

• Bench = BW + 25%

• Squat = 2×BW

• Deadlift = 2×BW

• Power & Speed:

• Box Jump = 42–48 inches

• VLPM = 2,000–2,500 lbs per minute

• Focus Areas:

• Maintain healthy joint capacity

• Continue building absolute strength

• Maintain/improve speed strength

• Grow strength endurance with slightly heavier loads

• New Phases Introduced:

• Isometric strength (e.g., paused squats, isometric mid-thigh pulls)

• Explosive strength (rapid force production; think a weight that's 40% of your max as fast as possible)

• Reactive strength (quick transition from eccentric to concentric; plyometrics)

• Sports Context Example:

• A collegiate lacrosse midfielder focusing on both speed and power might thrive in Level 2, balancing their field training with heavier strength work while building explosiveness for quick sprints and agility.

• When to Move On:

• If you’re consistently hitting these benchmarks and can do so without overreaching or regressing in skill work. Typically, this aligns with an athlete’s off-season length and how quickly they adapt.

Level 3 – Training at 90%

Objective: Maintain a high level of absolute strength while rotating specialized phases throughout the training year—particularly crucial for in-season or year-round athletes who need consistent performance.

• Strength Benchmarks:

• Bench = BW + 50%

• Squat = 3×BW

• Deadlift = 3×BW

• Power & Speed:

• Box Jump = 48–54 inches

• VLPM = 2,500–3,500 lbs per minute

• Focus Areas:

• Maintain absolute strength and speed strength

• Continue to nurture healthy joint capacity

• Keep strength endurance at competitive levels

• Rotating Phases:

• Isometric strength 

• Explosive strength 

• Reactive strength (plyometrics, depth jumps)

• Relative strength (heavy lifts relative to bodyweight)

• Strength speed (lifting ultra heavy loads)

• Maintenance Strategy:

• A weekly max-effort session or periodic testing to ensure no drop in absolute strength.

• Carefully planned accessory work to solidify joint health and maintain muscular balance.

• Sports Context Example:

• An MMA fighter competing multiple times a year can’t afford a big strength peak every month. They stay around 90% in key lifts, cycling through phases to remain explosive, fast, and injury-free.

Maintenance of Absolute strength - What does this mean?

One of the key insights Louie Simmons instilled in us about the Maximal Effort Method is the value of rotating your Max Effort exercises. Each week, we push for a 100% lift relative to what the athlete can handle on that day—typically using variations (e.g., safety squat bar, board presses, or deficit pulls). Over the course of a year, we’ll usually test our standard squat, bench, and deadlift four times (once per quarter). On all other Max Effort days, we cycle through around 22 different variations to maintain and advance absolute strength. This approach prevents plateaus and primes us to break personal records whenever we return to our standard lifts.

Note: You may have seen us emphasize training around 90% in other sections. That concept applies mainly to your core competition lifts—staying near 90% of your all-time best (rather than chasing new PRs every week). Meanwhile, rotating weekly Max Effort variations allows you to still “max out” on a different movement without overtaxing the same pattern. When you finally retest your competition lifts once a quarter, the cumulative effect of these variation-based max efforts typically leads to new personal bests, all while avoiding burnout.

The Cyclical Nature of “Strong Enough”

These levels aren’t strictly linear—you may cycle back as sports seasons or personal goals shift. For example, a Jiu-Jitsu athlete might do a brief return to Level 2 after a competition cycle if they need to rebuild certain strength qualities. Regularly testing (e.g., every 8–12 weeks) ensures you’re staying within the optimal range of “strong enough.”

Next Steps: Implementing “Training to be As Strong as Necessary”

1. Assess Your Current Level: Do you match the Level 1, 2, or 3 benchmarks? Perform a few max-effort lifts, track your box jump, and measure your VLPM in one DE session.

2. Plan a Progression: Map out the next 3–6 months. When do you want to hit the next benchmark? When does your sport’s season start? Do you have a season?

3. Rotate Strength Qualities: Integrate brief cycles of isometric, reactive, or explosive work based on your performance needs.

4. Monitor & Adjust: Maintain a weekly or monthly check-in: are you losing strength while ramping up conditioning? If so, add a heavier session or swap in more absolute-strength work.

5. Stay Sport-Specific: Always remember what the primary goal is—winning on the field, mat, or court. Strength is the foundation, but it shouldn’t overshadow skill training and recovery.

Final Thoughts

“Training to be As Strong as Necessary” isn’t a cop-out for not chasing PRs every single week; it’s a strategic allocation of limited time and energy. Once you’re strong enough for your sport, you pivot to other capacities without letting absolute strength regress. By monitoring metrics like VLPM, cycling through different strength qualities, and respecting each athlete’s schedule and recovery, you ensure long-term progress—not just big lifts.

In short, this approach helps you stay ready for every challenge your sport can throw at you, all year round.

These recommendations are general guidelines based on the athletes actively training at Westside Barbell and our past experience with those who’ve trained here. Since every aspect of strength training is context-dependent, we encourage you to evaluate which elements best fit your (or your athletes’) current system and schedule. Adapt these suggestions as needed to suit your specific goals, environment, and recovery capacities.