Apex Power & Performance

Bench Command Caller

Camera off

Prop your phone beside the bench, side-on, with the whole bar path in frame.

Start the camera to begin.

Body –

Setup

Prop the phone side-on to the bench so the bar's full path, your hips and your feet stay in frame.
Tap a plate on screen to lock tracking . Bright coloured plates track best. With black plates, put a strip of coloured tape on the plate edge.
Tap Arm, lie down and unrack. "Start" comes once the bar, your feet and hips have been still for the hold time. In rep work you get a "Start" before every rep.
"Press" comes a random time after the bar stops on your chest. "Rack" comes at lockout on your last rep. Press early and you get red lights and a buzzer.

Commands

Press pause from (s)

Press pause to (s)

Still before Start (s)

Reps per set

Feet and hips check

Bar motionless test

Buzzer on an early press

Tempo work

3-1-X-0

Metronome at 60 bpm, one click per second

Lower (s)

Pause (s)

Press (s)

Top (s)

Command voice

Calls use

Record each call in a quiet room, close to the phone, the way a head ref says it. Silence before and after is trimmed so the call plays the instant it's triggered.

Tracking and speed

Colour match

Speed scale

Plate diameter (cm)

Show what the tracker sees (white = following, red = ignoring)

Camera frame rate

Bar travel

Reps

Response is the time from the press call to the bar moving up. Speed is mean concentric velocity.

Set·Rep	Lower	Pause	Response	m/s	Peak	Result
Example	2.9 s	1.42 s	268 ms	0.38	0.61	Good lift
Example	1.8 s	0.51 s	–	0.41	0.66	Early press