CSCS Calculations | How to Calculate Force, Work, and Power During a Barbell Squat
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Rate of Force Development: • Rate of Force Developm...
Force = Mass X Acceleration
Force during a 100kg Barbell Back Squat: (simplified)
F= M X A
Force = 100 KG X 9.8 m/s^2
Force = 980 Newtons
Example with upward Acceleration of the Bar:
F = M X A
F = 100 KG X (9.8 m/s^2 + 0.8 m/s^2)
F = 100 KG X (10.6 m/s^2)
F = 1060 Newtons
Work = Force X Displacement
Work: (Constant Speed)
Work = Force X Displacement
Work = 980 Newtons X 1 meter
Work = 980 Nm
Work = 980 J
Power equation for barbell lift:
Power = Work/ Time
Power = 980 J / 2 sec
Power = 490 Watts
Power = 980 J / 4 sec
Power = 245 Watts
Forces produced during Jumping and Springint range from 200 N to 5,000 N in athletes
The highest power output is seen in Olympic lifting.
Optimal Load to maximize power may be 10-50% 1RM based on strength of the lifter
Dugan, Eric & Doyle, Tim & Humphries, Brendan & Hasson, Christopher & Newton, Robert. (2004). Determining the Optimal Load for Jump Squats: A Review of Methods and Calculations. Journal of strength and conditioning research / National Strength & Conditioning Association. 18. 668-74. 10.1519/1533-4287(2004)18 668:DTOLFJ 2.0.CO;2.
This study showed ~30% 1RM was optimal load for maximizing power during the squat jump.
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Clear explanation, but only for mean power into the bar and only when vertical.
Now to calculate peak power:
You need the velocity-time graph of the bar.
a(t) = dv/dt this gives the a(t) graph (of the bar) (don't forget to add 9,81 m/s^2)
P(t) = F(t).v(t) = m.a(t).v(t) since you have the v(t) and a(t) graphs you can plot P(t). Then just calculate the maximum.
If you want to make this calculation even more fun: add a band.
I actually learned most of this without even realizing it just from just being in a gym around grad assistants. Awesome video!
Cool!
THANK YOU!! I've been staring at this chapter for 3 days and this video just cleared up a lot of my confusion!
Great vid. Looking forward to the impulse one
Yeah, me too!
Wow thank you for this, very clear and easy to follow. All this time I have understood that PeakPower ( according to the force-velocity graph that I use) is between 30-80%, so I have always just stuck to about 50% as we don’t have velocity measuring devices. But now I guess I will move that to about 30%. Are you able to comment on the force velocity graph please?
Impulse for sure! Thanks for the video.
As always, great information presented in a digestible format!
Appreciate it!
What is the best way to physically measure bar displacement? or do you always calculate a standard of 1 meter?
When might a strength coach advise an athlete to focus on greater power output (speedier reps) vs. Focusing on slower and possibly more controlled reps? Should both practices be implemented within the same training session? Set after set? Or at different phases in their program?
There's no right answer to this but typically you would do some amount of speed reps throughout the season with more of a focus on that preseason/ in season. I would look into some of the articles on charliefrancis.com
Can you reccomend system tracker that you can measure time and displacement? Maybe there is some app
Question:
How much more "Work" does an athlete perform or produce
when they do multiple reps... or... more than just one rep??
Can you do the 980n problem but with multiple reps? Just do the same but if 3 reps also multiply 9.8 x 3? So. 100 x 9.8 x 3? 2,940?
Thanks for this, coach
What would the sort of development for a criterium racer cyclist?
Thanks 👍
How to calculate bar velocity of moving rather than assuming it there any method to calculate. Help me
There are some devices that track bar speed.
Matt. when i am going to get Force, the weight is going to be the weight that going to move or the weight that going to move + the weight of the person?
It depends on if you're calculating force on the barbell or force into the ground. I used just the mass of the bar to keep this example simple
thanks so much
Sir please I need your answer, why do we say that fasting leads to a decrease in the number of GH receptors ?
How did you get the number 0.8 for acceleration in force=mass *acceleration?
That is the acceleration from gravity. It is a constant meaning it’s the same for all mass on Earth.
Where did you get the 0.8 figure from? How would one know the acceleration they are undergoing in a lift?
Acceleration from gravity is always the same then acceleration of the bar would be given in the question
@@TheMovementSystem but how would anyone know the acceleration they are applying to the barbell? We know acceleration due to gravity but how did you get the .8 number?
@@tomg4685 In real life you could measure it with something like a velocity based training bar speed tracker. On the CSCS Exam it would be provided
@@TheMovementSystem so the .8 figure you gave was just for the educational purpose of the video?
How do you get to 980 newtons though?
Force = mass . acceleration (here the gravitational constant)
100 kg . 9,81 m/(s^2) = 981 N
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