Standing Broad Jump (for Peter)

I tested this today.  I have to say that this was after my training which included a 425 and a 455 front squat.  Not sure how much of a difference that makes, but i imagine a little?

Anyhoo, i went 9'2".  I think being fresh and with some practice i could go a bit further, and i will try maybe once a week.  Is that any good?

(will try and test the shot put thing tomorrow after push press)

I think I missed this too... Whats up with the standing jump???...

Did read the one on the overhead shot put... going to try this tomorrow @ practise...

Very interested in what you get CS..

john gallagher wrote: Doesn't the title of his post say "Standing Broad Jump"?  Which I would assume one of two things.  A.  He is jumping from a stand over a female. Or. B.  He is testing his standing long jump.

gallagher wrote: Maybe more of you guys should do this and lets turn this into an off season competition.  Test it and score it before turkey day and then do it late Jan to early Feb.

Does it all have to be the same day?  And you're crazy if you think I'm running 30 meters, but im down for the rest

Craig,

That is not a bad result for someone who weighs 275, which is extremely relevant.  Jumping shortly after front squatting might have had some negative impact, but probably not a ton (less than testing the jump a day or two after a killer squat workout).  If you improved that to about 9'6" (2.90m) through a bit of practice and rest, that would give you a non-weight factored score of 71 out of 100, with 100 being just shy of the recognized world record.  As a competitive thrower, my goal was always to be able to jump over 3m, or about 10 feet, although I was much lighter than you are.  My best result was 3.14m when I weighed less than 220.

For comparative puposes, Matt Sandford is credited with a jump of 3.65m (just shy of 12 feet!) at a bodyweight of 265, while Brian Oldfield supposedly jumped 3.68m at what was likely a somewhat greater bodyweight.  Werner Gunther, Olympic bronze medalist and three-time World Champion in the shot put (with 22.23m in the 1987 WC), also jumped at least 3.6m at about 280 (he was very tall), while 1988 Olympic Champion and former world record holder Ulf Timmermann managed 3.4m (11'2") at about 6'4" and 263. 

Other than perhaps Sanford (for whom I have not seen any results), each of these guys also had fantastic overhead throws with the 16# shot, with Gunther perhaps the best of all time.  I am curious to see your result in this test.

Although I understand the 30 meter sprint is a little too close to cardio for your tastes , you should try the 3 consecutive hops test, as this tests your reversal strength, i.e. your ability to absorb a load and then quickly explode again, which is very important in the events like the WFD. 

Thanks for participating.  I hope a few others will as well.

Peter.

Just remember Mark, you said jump over not ON!  Also remember that this test is merely a test to see if your strength and conditioning program is doing what you want it to do.  It is a test of power, reactive power, and explosive speed.  It is only one component of what your program should be doing.  It is really a non-scientific way to test.  The results are what they are and you should be looking to improve your overall score if you want to see your power go up.  Just like you want to see your strength maxes go up in the weight room.  Just like you want to see your flexibility go up if you are working with a stretching program.  I try to see if my throwers can peak how strong they are, how much power they produce, and how flexible they can be a few weeks before the conference and national championships.  I use the tendo unit to simply give me a reading to see if power in the weight room is going up with what we are doing.  That is why I test both how much you can deadlift and then test how much you can deadlift at a certain speed.  I want to see both numbers go up.  You would be surprised at some of the results if all you worried about was pure strength.  Of course non of this is more important than throwing and technique and timing etc.  I do agree with Craig that a thrower can never be too strong.  I do think that in some cases it interferes with flexibility (ROM), power, technique, etc.  Anyway, I am kinda getting off the subject here....just getting jacked up for a good day of watching football so I ramble. 

Gallagher

buckcali,

The real point of these tests is to do them every 6 weeks or three months or whatever and see if your training is making you more powerful and explosive or not and specifically in what ways. Very simply, the SLJ tests what might be called your basic explosiveness, the 3 hops test your reactive or reversal power, and the overhead toss tests your general throwing power.  If these numbers are going up, your potential throwing results are going up too.  As alluded to in John's post, ideally these tests should be combined with tests of your maximum strength in a few basic lifts - we always used bench press, power clean, and back squat to just below parallel, but you might choose to do front squats, push presses, hang snatches, or some form of deadlifts instead.  As a thrower, you want to be increasing both your Quadrathlon tests and your lifts.

The 1-100 rating tells you pretty clearly how your results compare to the universe of other individuals and where your relative strength lies, which in your case is reversal strength.

I hope that helps, as I am not exactly sure what type of feedback you were looking for.

Tonight, i will test the overhead shot and STJ.  Maybe the standing broad again for the fun of it. 

Like Gallagher proposed, i think we should all do this for the fun of it.  We could sticky it at the top of the forum and update it, etc...

I know Valenti is doing his this week.  Who else is in?  Peter, you have to test your stuff right now, since you've been such a part of this discussion.  and I know Baab will get in it

C. Smith wrote: Tonight, i will test the overhead shot and STJ.  Maybe the standing broad again for the fun of it.

Great.  Just to avoid any confusion for others, please note that the "STJ" is 3 consecutive jumps on both feet.  One of the posts above has a good description of each of the tests.

I will try to test these within the next week or so, but these will definitely be "offseason" results at this point.  Anyone else doing these should remember to do these a few days after a leg workout and following a good warm-up.

The problem with testing off season is you don't always train to throw further that week or month.  You might have a training goal in mind 3 months away and the first two months might be counter productive to long throws those months, but be productive in the long term three months with the right peaking.  If you look at Gunters off season program for instance.  He is not working for throwing distance the first three cycles, it is the final cycle that brings it all to peak. 

Sitting shot put?  Roy, you can cross train that with a duec.

I dont have a shot.  I will try the jump, next leg day.  Craig, put me in, you know I am 6'2 265 bro. 

I want to hear more about sitting around shot putting?  That is way outside the box, you know I thought I minimized movement.

Ill put you in today Myles, but i will have to adjust the ht and wt to make it a little more accurate. 

For those that don't know, Myles says he is 6'2" 265 because he is AT LEAST that.

Myles, skip the jumps till after North South.  Why do something so new to the body before a big comp.  The comment is outta love brother!

You will have all winter to play with this stuff.