Mastering the Strength Zone – Strength Standards for Every ATHX Category
- Bernhard Schindler
- Jan 2
- 9 min read
20 minutes, three exercises, one question: How strong are you really? The Strength Zone at the ATHX Games is the moment of truth. While other competitions only have a strength test, ATHX challenges you in all three fundamental physical abilities: strength, endurance, and strength-endurance. And all this under time pressure, in front of an audience, and with plenty of adrenaline pumping through your veins.
This guide tells you everything you need to know about the Strength Zone: the exact movement standards, realistic strength goals for your category, common reasons for no-reps, and strategic planning for your 20 minutes. Because one thing is clear: every kilo counts. Every no-rep costs you placement. And proper preparation makes the difference between an average and an outstanding event.
Building the Strength Zone – 20 minutes, 3 lifts
The Strength Zone is precisely timed. You have exactly 20 minutes, divided into three segments:
Minutes 0 to 6: Strict Press – 1 Repetition Maximum
Your shoulders are already burning during the warm-up. The strict press is technically demanding and allows no weaknesses. It's all about pure overhead strength, no momentum, no legwork. Just you and the barbell. You have 6 minutes to find your maximum weight.
Minutes 6 to 12: Back Squat – 3 Repetitions Maximum
From the rack to the squat. The back squat tests your leg muscles and core stability. But be warned: it's not just 3 reps – it's 3 perfectly executed, parallel, deep, controlled reps. Your legs will burn afterward, but you won't have time to rest.
Minutes 12 to 18: Deadlift – 5 Repetitions Maximum
The final of the strength zone. Five clean deadlifts with maximum weight. Your back is already fatigued from the squat. Your hands are sweating. The judges are watching every move. Focus, think about your training, you know your abilities and limits.
Movement standards – what the judges want to see
The ATHX Movement Standards are crystal clear. One single technical error and your lift doesn't count. Understand these standards in your sleep:
Strict Press Standards
The barbell must start in the rack. You go out into the front rack position with your hips and knees fully extended. Starting position: standing upright, stable, and ready. The repetition only counts when the barbell is overhead with your arms, hips, and knees fully extended, and the bar is above your midline when viewed from the side.
Critical: Your legs must remain fully extended throughout the entire movement. Knees and hips must be completely fixed. Any use of the legs, any bending of the hips or knees, any push-press or jerk movement is a no-rep. The barbell must be returned to the rack after the attempt.
Common mistakes in the strict press: insufficient knee bend during the press; forward hip movement; arms not fully extended; bar too far forward or backward instead of over the body's midline; racking too quickly without judge confirmation.
Back Squat Standards
The barbell starts in the rack. You get into the back-rack position and take 1-2 steps backward. Each repetition begins with your hips and knees fully extended, standing upright. You lower yourself until your hip crease is below the top of your knees – below parallel. The repetition only counts if you return to a fully extended position.
Decisive: For each rep, you must be fully extended and receive verbal OK from the judge before placing the bar back in the rack. If you leave before being fully extended, the rep doesn't count. When you then rack the bar, your attempt starts again from zero.
Important: As long as the bar remains in the back-rack position, the repetitions do not need to be uninterrupted. However, as soon as you rack the bar or drop it, the score is invalid and you must start over. All 3 reps must be completed before the time runs out.
Common mistakes in back squats: Not deep enough – hips not below knee level. After the third rep, the position must not be left without the judge's OK. Putting the bar down or racking it before all three reps are completed. Not fully extending at the top.
Deadlift Standards
Each repetition starts with the barbell on the floor. Your hands must be outside your knees – sumo deadlifts are not allowed. You may use a double overhand grip, mixed grip, or hook grip. Your arms must remain straight throughout the entire movement. No bouncing.
The rep counts when hips and knees are fully extended and head and shoulders are behind the bar. Maximum rest between reps: 5 seconds. Touch-and-go reps are allowed.
Critical: When pausing between consecutive reps with the bar on the floor, your hands must remain in contact with the bar. If they release, the rep count resets to 0. All 5 reps must be completed before the time runs out. You may drop the bar after the 5th successful rep.
Common deadlift mistakes: Hands leaving the bar between reps. Incomplete hip and knee extension at the top. Rest periods between reps that are too long. Head and shoulders not behind the bar. Arms bent during the lift.
Realistic strength goals for your category
The question every athlete asks themselves: What numbers should I be able to achieve? Here are the realistic benchmarks:
LITE Category – Your solid entry point - ATHX Strength Zone
The LITE category is perfect for athletes with 6 to 12 months of consistent strength training. Your technique should be solid, and the weights are moderate but challenging.
Guidelines for Men LITE:
Strict Press: 40 to 55 kg
Back Squat: 3RM 70 to 90 kg
Deadlift 5RM: 100 to 130 kg
Guidelines for Women LITE:
Strict Press: 20 to 30 kg
Back Squat: 3RM 40 to 60 kg
Deadlift: 5RM 60 to 85 kg
These numbers mean: You can execute the basic movements cleanly. You understand the technique. You are ready for your first competition test. Your focus should be on perfect execution, not on maximum weights.
ATHX Category – the ambitious challenge
Have you been training regularly for 1 to 2 years? Are your strength levels solid and do you know your limits? ATHX is your category.
ATHX reference values for men:
Strict Press: 55 to 75 kg
Back Squat: 3RM 90 to 120 kg
Deadlift: 5RM 130 to 170 kg
ATHX women's benchmark values:
Strict Press: 30 to 42 kg
Back Squat: 3RM 60 to 85 kg
Deadlift: 5RM 85 to 120 kg
These numbers show you have a solid strength base. You can move heavy loads with control. Your technique remains stable even under fatigue. Now it's about harnessing that strength under competitive conditions.
PRO Category – Elite-level performance
The PRO category is for experienced competitive athletes. Your strength levels are in the upper range and you live for competition.
Guideline values for men PRO:
Strict Press: 75 kg plus
Back Squat: 3RM 120 kg plus
Deadlift: 5RM 170 kg plus
Guidelines for Women PRO:
Strict Press: 42 kg plus
Back Squat: 3RM 85 kg plus
Deadlift: 5RM 120 kg plus
These numbers mean: You are a serious athlete. Your technique is at competition level. You can cleanly move maximum loads even after a long warm-up and under the influence of adrenaline.
Strategic weight selection – making the most of the 20 minutes
The biggest tactical challenge in the Strength Zone is not the lifting itself – it is the strategic planning of your attempts.
You only have 6 minutes for the strict press . Realistically, that means 2 to 3 serious attempts after your warm-up. Plan your weight increases intelligently.
First attempt: a safe weight that you are guaranteed to manage.
Second attempt: ambitious, but doable.
Third attempt: your absolute maximum, if there's still time.
You also have 6 minutes for the back squat . But here it gets more complicated: you have to complete 3 flawless reps. Your initial working weight should be such that you could confidently perform 4 to 5 reps. Why? Because everything becomes harder under competition conditions. Your body is already fatigued from the strict press. Nerves will drain your energy. Play it safe on your first attempt.
The deadlift is the finale. Five reps mean a massive overall load on your body. Your grip strength will be the limiting factor, not your legs or back. Choose a weight you could normally perform seven to eight clean reps with. The last two reps in competition are mentally and physically harder than in training.
A critical misconception: Many athletes overestimate their strength zone capacity because they use their gym maxes as a benchmark. But you achieve your gym maxes when you're fresh, rested, and under optimal conditions. At ATHX, you're nervous, your warm-up zone was limited, and thousands of eyes are watching. Expect to use 85 to 90 percent of your absolute training maxes as realistic event numbers.
Equipment rules in the Strength Zone – what is allowed?
The ATHX equipment rules are clearly defined and strictly enforced:
Allowed: Please bring your own chalk. Knee sleeves, but no knee wraps. Elbow sleeves. Weightlifting belt. Wrist wraps. Weightlifting shoes.
Forbidden: Lifting straps. Hand grips. Knee wraps. Elbow wraps. Any specialized powerlifting equipment such as squat suits or briefs.
Important: All unused plates must be placed inside the rack and outside the lifting area during lifts. Collars (barbell collars) must always be attached for all barbell lifts, even during warm-up.
Critical mistakes that cost athletes placements
Avoid these common mistakes:
Mistake number one: Choosing a first weight that is too heavy. The nervousness is underestimated. Many athletes fail their first attempt and lose valuable time scaling down.
Mistake number two: not paying attention to the judge's signals. Leaving the final position too early after the third rep in the squat. Taking your hands off the bar in the deadlift. Dropping the bar during the press instead of putting it down in a controlled manner.
Mistake number three: no structure in the attempts. Chaotically jumping from weight to weight instead of following a clear progression (increase).
Mistake number four: underestimating the time factor. Starting a third attempt with only 2 minutes left, which won't be completed.
Mistake number five: wearing prohibited equipment. Knee wraps instead of sleeves. Bringing hand grips. In the worst case, this could cost you participation.
Mental preparation for the Strength Zone
The Strength Zone isn't just physically demanding – it's a mental test. You're standing in front of hundreds of spectators. The judges are watching your every move. Your competitors are lifting weights right next to you.
Develop a pre-lift ritual. Something you do before every heavy attempt in training. A specific breathing rhythm. A visualization. A mantra. This ritual will give you confidence under pressure.
Accept that your first reps will feel strange. Your body is in fight-or-flight mode. The adrenaline is altering your perception of strength. The first few pounds will feel heavier than they actually are. That's normal. Trust your preparation.
After the Strength Zone: Recovery for the next zones
You've just completed 20 intense minutes. Your muscles are exhausted, your nervous system is working overtime. But you still have over two hours of the event ahead of you.
The refuel zone comes directly after the strength zone. Use these 10 minutes wisely: fast-acting carbohydrates for your nervous system, electrolytes for your muscles, and no heavy food that will upset your stomach. Focus on liquid or easily digestible energy.
Mentally, it's crucial to complete the Strength Zone. No matter how your lifts went, they're over. Your Endurance Zone and MetCon X Zone await. Switch from maximum strength to endurance and conditioning. These are completely different energy systems.
How to best prepare for the Strength Zone.
8 to 12 weeks before the event: Test your current maximums. Strict Press 1RM, Back Squat 3RM, Deadlift 5RM. Be honest with yourself. These numbers will determine your category choice and your training plan.
Four to eight weeks before the event: Focus on movement quality. Film your lifts. Compare them to the movement standards. Eliminate every technical flaw. Practice under fatigue – do squats after presses, deadlifts after squats.
2 to 4 weeks before the event: Simulate the Strength Zone. 20 minutes, all three lifts, with realistic weights. Find your optimal attempt structure. How many warm-up sets do you need? How long do you need between attempts?
One week before the event: Tapering. Drastically reduce the volume. One or two light technique sessions. Your body needs to recover. Strength isn't built up in the last week – it's conserved.
Do you want a structured plan that perfectly prepares you for the Strength Zone? Our premium 12-week ATHX strength-building program was specifically developed for the demands of the ATHX Games. You'll receive precise percentages, volume progression, technique drills, and event simulations.
The truth about the strength zone
Here's something nobody tells you at the beginning: The Strength Zone only accounts for about 15 percent of your total time at ATHX, but it influences your psychology for the remaining 85 percent.
If you perform strongly in the Strength Zone, you'll enter the Endurance Zone with confidence. You know you can deliver under pressure. If you perform poorly, you'll carry that mental baggage through the rest of the event.
That's why solid preparation for the Strength Zone is so crucial. It's not just about the weights on the bar. It's about the mindset you develop when you know: I'm ready. I've trained. I know the standards. I have a plan.
Get the complete Strength Zone checklist as a PDF now. It includes all movement standards, an equipment list, a strategic weight selection chart, a pre-event warm-up protocol, and a judge signal overview. Print it out and bring it to every training session.
Are you ready for the Strength Zone?
20 minutes. 3 lifts. One chance to show what you're made of. The Strength Zone at the ATHX Games is uncompromising. It doesn't forgive technical errors. It doesn't reward overconfidence. But it does reward preparation, strategy, and mental fortitude.
Now you know the Movement Standards in detail. You understand the realistic strength goals for your category. You know which strategic mistakes to avoid. The next step is up to you: start training, perfect your technique, and increase the weights.
The ATHX Games 2026 await. The Strength Zone will test you. Are you ready to pass the test?
See you on the Comp Floor.
You can find all information about the events and registration at:
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