APB
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APB Index

Method

APB is derived from body weight and the results of seven training exercises.
This page defines the calculation method and movement standards.

Overview

The APB Index is formed by integrating these seven scores.

  • CL (Clean)
  • OHS (Overhead Squat)
  • FS (Front Squat)
  • BS (High-bar Back Squat)
  • DL (Deadlift)
  • PP (Push Press)
  • PU (Pull-up)

Each result is expressed relative to body weight.

Each score represents a defined range within a physical profile.

The Index can be calculated even if some exercises are unperformed.

However, when fewer exercises are performed, the representation of the physical profile is limited.

Role of Each Exercise

APB identifies relationships among physical qualities using multiple exercises.

Each exercise reflects a different aspect of the physical profile.

  • CL Whole-body coordination and explosive power output
  • OHS Full-body mobility and stability
  • FS Anterior loading and postural control
  • BS High-load capacity and lower-body strength
  • DL Lower-body dominant maximal strength
  • PP Force transfer between lower and upper body
  • PU Upper-body relative strength

Combining these exercises allows APB to capture relationships among physical qualities that cannot be identified from any single exercise.

Movement Standards

CL (Clean)

  • Lift the barbell from the floor, receive it on the shoulders in a squat position, and stand up.
  • Valid if a controlled standing position is achieved.
  • Unstable reception or lifts relying solely on momentum are not counted.

OHS (Overhead Squat)

  • Hold the barbell overhead with elbows extended and perform a squat.
  • Valid if full depth (hips below knees) is achieved and the athlete stands up.
  • Incomplete depth or unstable overhead position is not counted.

FS (Front Squat)

  • Hold the barbell on the front of the shoulders and perform a squat.
  • The lift is valid when full depth (hips below knees) is achieved and the athlete stands up.
  • Loss of posture or insufficient depth is not counted.

BS (High-bar Back Squat)

  • Place the barbell on the upper trapezius and perform a squat.
  • The lift is valid when full depth (hips below knees) is achieved and the athlete stands up.
  • Rebound-dependent movement or insufficient depth is not counted.

DL (Deadlift)

  • Lift the barbell from the floor to a fully extended standing position (knees and hips extended).
  • The lift is valid only when complete extension is clearly achieved.
  • Incomplete extension or excessive momentum is not counted.

PP (Push Press)

  • Drive the barbell overhead using leg drive from the shoulders.
  • The lift is valid when elbows are fully extended and the bar is controlled overhead.
  • Incomplete lockout, unstable control, or jerk variations are not counted.

PU (Pull-up)

  • Grip the bar with an overhand grip and pull until the chin passes the bar.
  • The repetition is valid when the chin clearly passes the bar.
  • Momentum-dependent repetitions are not counted.

Input Rules

  • Enter the actual load used. For PU, enter additional load (bodyweight only = 0).
  • Enter repetitions between 1 and 10.
  • Use body weight measured at the time of testing.

Notes on Input

  • Estimated 1RM depends on repetition count and may vary accordingly.
  • For higher accuracy, lower repetitions (generally 5 or fewer) are recommended.

This tool assumes basic experience with resistance training.
For individuals in developmental stages, execution under qualified supervision is recommended for safety.

Interpretation of Scores

  • Score ≤2 (Potential Limiting Factor) The physical profile may act as a limiting factor in sport performance.
    Even if current performance is not affected, it may become a limitation in the future.
  • Score 3 (Baseline) The physical profile meets the baseline level required so that it does not act as a limiting factor in performance.
    This level is a prerequisite for athletic performance across sports.
  • Score 4 (Above Baseline) The profile exceeds the baseline level.
    Its necessity and advantage depend on the sport.
  • Score 5 (High Level) The component represents a high level in that exercise.
    It may be advantageous depending on the sport, but is not required for all sports.

The reference values are not based on observed data.

They are defined as bodyweight-relative values based on training principles.

Check current physical profile.

Calculate APB Index

Enter body weight and the results (load and/or repetitions) of the seven exercises to generate the APB Index.

Concept