In this post I’ll discuss the results for my strength carryover test.

It should go without saying, if you want to improve your Back Squat, Bench Press, or Deadlift then you’re better off practicing those movements directly. Since my goal isn’t to increase my Powerlifting numbers I’m happy to see any carryover.

Strength Program

These are the strength and mobility movements I tested carryover for. I performed one workout at the start of each week.

Single Leg Squat ------ 1
Planche Pushup -------- 2

Nordic Leg Curl ------- 3
One Arm Chin Up ------- 4

Middle Split ---------- 5
Handstand Pushup ------ 6

Front Split ----------- 7
Front Lever Row ------- 8

Sprint ---------------- 9
Hanging Dislocate ----- 10

All movements were performed in the order listed above. Each movement was taken to failure in 60s using accommodating resistance with a work to rest ratio of 1:2.

Testing Rundown

Baseline:

Bodyweight ------------ 147 lbs
Height ---------------- 073 in

Inertia Back Squat ---- 175 lbs
Inertia Bench Press --- 150 lbs
Conventional Deadlift - 250 lbs

Results:

Inertia Back Squat ---- 185 lbs
Inertia Bench Press --- 160 lbs
Conventional Deadlift - 260 lbs

For this test I decided to use the full depth Inertia Back Squat and full depth Inertia Bench Press. Those variations allowed me to more easily test my 1RM, however it also limited the amount of load I could use on the movements due to the lack of Stretch-Shortening Cycles (SSC).

Inertia Back Squat (Alternative Example)

• Increased from 175 to 185 pounds

Inertia Bench Press (Alternative Example)

• Increased from 150 to 160 pounds

Conventional Deadlift

• Increased from 250 to 260 pounds

That is an increase in 10 pounds on all lifts over the course of 6 weeks while strength training once per week or less.

Conclusion

Although adding 10 pounds over the course of 6 weeks is not much, it is enough to instill confidence that there is carryover between these strength movements. That said, 6 weeks in an awfully short timeframe. I intend to retest these lifts again in 6 or 12 months for a better representation of how much carryover these movements provide.