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.
Make sure you check out some of the other CSCS Prep Videos I have done:
CSCS Nutrition: • CSCS Nutrition Calcula...
CSCS Work to Rest Ratios: • NSCA CSCS Work to Rest...
Muscle Levers: • Muscle Levers 1st Clas...
Olympic Lifting Technique: • Olympic Lifting Techni...
Comment below if you have any questions!
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[@TheMovementSystem]

Make sure you join my CSCS Study Group on Facebook:

[@nictebeau4773]

I actually learned most of this without even realizing it just from just being in a gym around grad assistants. Awesome video!

[@jeanneatfeisfit982]

THANK YOU!! I've been staring at this chapter for 3 days and this video just cleared up a lot of my confusion!

[@HaleyKristen]

Impulse for sure! Thanks for the video.

[@athletedocrehab]

As always, great information presented in a digestible format!

[@bodi.a.r]

Thanks for this, coach

[@tw3638]

Great vid. Looking forward to the impulse one

[@robertharvey3469]

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?

[@vigilant.]

Thanks 👍

[@jakemielock5525]

What is the best way to physically measure bar displacement? or do you always calculate a standard of 1 meter?

[@sameh833]

Sir please I need your answer, why do we say that fasting leads to a decrease in the number of GH receptors ?

[@Northwindbreeze]

What would the sort of development for a criterium racer cyclist?

[@zawmbies]

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?

[@VredesStall]

Question:

[@HazMatt775]

How do you get to 980 newtons though?

[@millerfamilyfitness84]

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?

[@UsmanGhani-gb4ub]

How did you get the number 0.8 for acceleration in force=mass *acceleration?

[@exerciseprescriptor]

How to calculate bar velocity of moving rather than assuming it there any method to calculate. Help me

[@nikthaquick]

👑🔥

[@Jmendozzad]

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?