French Powerlifting Ratio (FPR) is a program popularised from Keegan Smith, who was the Strength and Conditioning coach for the Sydney Roosters when they won their last premiership. He is a very innovative, pioneering, holistic coach.
His FPR was born from the protocol of Fred Marcerou, one of Keegan’s assistant coaches when he was at the French Catalan Dragons in 2012, it’s a genius system that feeds results.
I love the format of the FPR, it improves your 3 big lifts in a manner that is more transferable to athletic performance, than traditional power lifting.
KEEGAN’S FPR RULES.
1. COMPLETE ALL REPS WITH TECHNICAL EXCELLENCE.
– Less than 3 second concentric phase
– No asymmetry of movement
– Belts are ok
– Lifting shoes OR no shoes are fine.
– No wraps, straps or lifting suits.
– You can have a spotter but if they TOUCH the bar then the lift doesn’t count. Stay safe.
– If testing alone please do the bench press in a power rack or with spotters arms. People die every year bench pressing, This is not our goal.
– When you touch the bar time starts.
– You have 60 seconds to make 3 lifts. As long as the deadlift is locked at the top before 60 seconds you have completed the protocol within the time.
Squat (olympic style high bar squat)
Bench (medium grip, pinky’s to powerlfting rings is the outer limit)
Deadlift (conventional no sumo, mixed, hook or double overhand with no hook are all acceptable.)
CALCULATING YOUR FRENCH POWERLIFTING RATIO.
FPR = (Squat + Bench + Deadlift) / Bodyweight
Light weight lifters – If you weigh less than 75kg you must use 75kg as your weight.
Heavy weights lifters – functional mass is the key to your French Powerlifting Ratio no mercy for the big boys.
The French PLR was designed for Rugby League players so we don’t have any load recommendations relative to body weight. We’ve gone with the following.
57kg for the female weight equivalent of male weight cut off of 75kg.
75kg is approx. 26% between lowest and highest male powerlifting weight classes (8 classes).
Equivalent is approx. 57kg (i.e. 26% between lowest and highest women weight classes (7 classes).
WHEN SCORING YOUR FRENCH POWERLIFTING RATIO PLEASE SCORE 6 NUMBERS:
French Powerlifting Ratio (Total weight / Bodyweight).
Beginner < 4.5
Intermediate = 4.5-5.5
Advanced = 5.5-6.5
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