Egsa Power – Endurance Standards

Achieving Ranks in Girevoy Sport is very nice, though it has became status lately, plus people somehow do not understand the real meaning of Ranks; achieving the same Rank (title) for several times is not the point of achieving Rank. In Karate for example you do not get the “black Belt” three times, you get it once and that means your skill (and everything else needed for that belt) improved to a level, where you deserved it. That is why we decided at EGSA to have PE (power endurance) standards, which will let you know where you belong. It is not a Rank, you will not get a diploma for that, or be awarded. Maybe a tap on a shoulder. It is for your information only. So, if you struggle with beginners level, then that is where you belong, you will just have to work harder. You can check »Squat strength standards« and see if you can come close to advanced. After talking to many Coaches and Athletes of highest levels in Girevoy Sport, we have come to the conclusion that we need a number to reach it in as short time as possible, with of course still solid, firm lockouts! For LongCycle that number is 66 reps For Jerk 100 reps and for Snatch 150 reps The time frame for LC and Jerk is 8, and for Snatch 10 minutes! We believe that going slower then suggested pace (unless this is the goal of the training of course) is killing your muscles in static contraction and the movement isn’t cyclic any more (before you start laughing, please read EGSA Essentials of Girevoy Sport training). And, going above suggested pace can mess your lockouts. So, suggested pace for LongCycle is between 8 and 10 rpm, for Jerk 12 and 15rpm, and for Snatch 16 and 18rpm. If you divide desired reps with suggested pace, we will get approximate time, we just rounded it to be:
  1. Easier to follow
  2. More difficult
Table for LC (men and women)
Men BodyWeight Untrained (kg) Novice (kg) Intermediate (kg) Advanced (kg) Elite (kg)
60 12 16 20 24 28
70 14 18 22 26 30
80 16 20 24 28 32
90 18 22 26 30 34
+90 20 24 28 32 36
Women 55 8 10 12 14 16
60 9 11 13 15 17
65 10 12 14 16 18
70 11 13 15 17 19
+70 12 14 16 18 20
Table for Snatch (men and women)
Men BodyWeight Untrained (kg) Novice (kg) Intermediate (kg) Advanced (kg) Elite (kg)
60 12 16 20 24 28
70 14 18 22 26 30
80 16 20 24 28 32
90 18 22 26 30 34
+90 20 26 30 34 36
Women 55 8 11 14 17 20
60 9 12 15 18 21
65 10 13 16 19 22
70 11 14 17 20 23
+70 12 15 18 21 24