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..

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.  Which is part of the Max Jones Quadrathlon Athletic Test for Power.  9'2" is a pretty good jump especially after squatting.  You can put in a search for the scoring sheet for this athletic test and score it.  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.  I test my throwers twice in the fall.  The Max Jones Quad, mini-comp with all the track throws, weight room testing consists of max strength testing and tendo unit power testing, verticle jump for both height and wattage power output on the tendo unit. 

Gallagher

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

Testing Your Speed Strength: The Max Jones Quadrathlon.⁹

Few athletes are aware of this unique and very useful testing implement created by the English track & field coach of the same name. The MJQ can be used to regularly monitor your level of speed strength, and can also used as a fun competition several times a year. This test is very easy to administer (you’ll need to do this at your local high school or college track) and involves only a tape measure and a stop-watch. One note of caution, however: The four test drills, although relatively simple, will take a toll on your body (particularly your hip flexors) if you have never done them before, or if it’s been years since you’ve done them. If you fall into this category, I strongly suggest you practice these drills for before going at them "full bore." Start with very low volume (just a few repetitions of each drill) and progress gradually over a series of 4-6 sessions.

The test drills are as follows:

Three Jumps: Feet together, hop three times and land in a long jump pit. Measure from your starting position to the closest disturbance of the sand where you landed.

Standing Long Jump: Standing at the edge of a long jump pit, with toes slightly over the edge of the board, perform a standing long jump into the pit. Measure from the lip of the board to the closest disturbance of the sand where you landed.

Thirty Meter Sprint: Using starting blocks (you may also have a partner place his or her foot behind your lead foot to simulate a block), start on the command of a timer at the finish line. The timer starts the watch when your back foot makes contact with the ground on the first step, and stops it when you break the finish line.

16lb Overhead Shot: Standing on top of a shot put stopboard (your back to the pit), dip down (much like the preparatory crouch for a vertical jump), swing the shot between the legs, and then extend and throw the shot overhead backwards. It is not necessary to remain on the stopboard. Measure from the lip of the stopboard to the first point of impact.

Please see http://www.thinkmuscle.com/articles/staley/ssquad.htm - Table 2 for the quadrathlon scoring tables. Simply convert your scores into the numerical scores provided, and total for your MJQ rating.

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

Here are my result..

220lbs 6-0
SLJ = 8-2 (2.51m) = 56 points
3 Jump = 26-9 ( 8.15) =  64.5 point
Shot OH = 44-3 (13.48)  = 56 points

Could someone help me translate these result...
Thanks

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.

Peter that explains everything and more 

new to all of this...throwing ..testing progress... etc...

thanks

Buck

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.

This isn't testing a throw though.  It's testing the body and its reaction to training.  The goal being power and explosion.  I think that if your training is somehow making you less powerful and explosive, the a re-eval may be in order?

Silverback wrote: Can I be more powerful and less explosive in the first phase of the off season when I go heavy and slow?

Yes, potentially, perhaps even probably, but this testing is still valuable as a means of measuring how your training is affecting your capabilities over the course of the year.  As noted by Bert, when you are in "throwing shape" you WILL see an improvement in these scores and year over year you obviously want these scores to be going up.  But is it going to be a constant, linear improvement from month to month, especially during the first phase of your off season training?  Probably not.  But if you don't test now, how will you know you are improving later?  I am very curious to see your results Myles, especially the overhead shot toss.  Good throwing.

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.

Myles,

In your very particular case, just use the ball from a 28# weight and we'll call it even .

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.

Craig your right, I am 6'2, 265, I just don't want to be un truthful. 

When we jump, it is a triple broad jump so to speak, two feet hop three times for a total.  Can I put the shot down?

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.

Roy Bogue wrote:   Why do something so new to the body before a big comp.

This is always excellent advice.  Maybe in the meantime you can get hold of a 16# shot?

A 65' overhead is very good, actually excellent for someone who isn't a world class thrower.  You should have an impressive Braemar and WOB, at least.

Craig,

I actually checked before I wrote that, but didn't feel like emphasizing the "should".  If the 65' is accurate, I stand by my statement and am curious why Jeremy's WOB result is not higher.  Note that 65'=19.81m=93rd percentile for the OHS. 

I don't know anything about Jeremy beyond what you posted, but this result is about the same as Paul Ferency's best, and well over Sean Betz's current mark.

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Jeremy Gillingham

Men's Track & Field Summary:

Top Performances

Year Season Class Shot Put Discus Throw Hammer Throw Weight Throw 2007 Outdoor SR MVC Championships 05/13/2007 Submitted by coach.','#FFFFCC')" ;="" onmouseout="kill()">15.93m Cardinal Classic 04/21/2007 Submitted by coach.','#FFFFCC')" ;="" onmouseout="kill()">47.55m SIU Spring Classic 03/24/2007 Submitted by coach.','#FFFFCC')" ;="" onmouseout="kill()">52.67m - 2007 Indoor SR MVC Indoor Championships 02/23/2007 Submitted by coach.','#FFFFCC')" ;="" onmouseout="kill()">16.20m - - Illinois State Dual 01/13/2007 Submitted by coach.','#FFFFCC')" ;="" onmouseout="kill()">18.33m

Wow, i guess I need to keep up on my reading, I didn't even notice all this was posted, haha.  Craig... I was once called a shot putter, till i peaked my soph year of college, and never got better.  That 16.20 was the best i had in 3 years, and still over a foot off my PR.

That day in columbus i threw 50'9 in the stone, and 101 in the hammer(took out a tent and almost hit Lannie on one that slipped out of my hands) in the 3 extra throws the AD gave the winners to break a field record.  First time I ever threw on grass, first time i ever threw a stone, hadn't trained in over 3 months, and i threw as far as i threw the shot, somebody explain that to me?

The 65' over head throw is a guess. I measured one at 18.56 fall 06. And we had some lines that were kinda visable, and it hit just short of the 20m line in the spring of 07. I hit a 69' with a 14 indoors. But, we did 10 OHT about 3 times a week, so I learned how to throw them, which might throw the numbers off. Maybe I'll test again this summer.  Alot of my power and explosion is in my hips. Which helps, cause I bench press like a big, goateed girl