KPI Test Results!

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  • #11780
    John Zombro
    Keymaster

    Ahh, yes. The ole coach is having just too much fun. Did those tests again. Enjoyed the challenge but was determined to improve. Got 78 inches in the SBJ and dropped my 20 x 15″ box jumps to 16 seconds. Here are some impressions.

    The standing broad jump is a hard test. Where it tests agility most is in making a good landing that feels and looks good, and is graceful. Getting there. But the takeoff requires a lot of concentric strength because you can’t harness much momentum (only the countermovement) and use elasticity as much (which is how I prefer to generate movement). I don’t have much concentric strength but I’m looking forward to developing it in the next block and then we’ll revisit this test in our power component later on.

    The box jumps are easy for me. As long as I can get in the groove, finding that balance point, I can mostly just bounce up and down. I can still go a little faster as I improve foot/ankle/calf tendon stiffness…and we’ll check this out in our speed phase again as well.

    Humbling. Gratifying. Good to work on all aspects of movement. Good luck everyone!

    #11787
    jtnawalker@msn.com
    Participant

    Just did the second try at the jumps. Results were better given a more stable platform ( two picnic benches against the wall )

    1. 16 inch box jump….19 seconds. I’ll take it.

    2. Standing broad jump…..74 inches. Slightly better.

    I look forward to trying the jumps again sometime.

    #11795
    Kati Hengel
    Participant

    I forgot to report my KPI round 2 !
    I improved: Box jumps went down to 21 sec, and SBJ best was 78 inches.

    #11808
    John Zombro
    Keymaster

    Holy Rocket Blasters KattWoman! That’s boingy-boingy. This will pay off big time in your summer running as you reduce ground contact times and increase propulsive force. They won’t even see you coming!

    #11911
    John Zombro
    Keymaster

    This is a late February report on progressing through the first month of the strength block. Establishing 5RM’s has been many things. Interesting. Challenging. Humbling. Bench pressing going well for a long-armed dude. I think I see a target for the future…5 reps with bodyweight. That’s nothing compared to what many people can do but it would be a great goal for me at this time. Deadlifts going well. But my squat pattern is downright weak and lacks mobility. Old injuries, body type, bad habits…I’m uncovering them all. Reality is, at this age, I need to be cautious/intelligent as I progress range and load. Great stuff to learn and shoot for improvement.

    #12021
    John Zombro
    Keymaster

    Coming up is the third week of March, in which we’ll test our maxes in some basic compound lifts. Are you ready?

    #12057
    John Zombro
    Keymaster

    Well, this month has been great fun. I ended up making some strength gains in all the major lifts, even if they were not massive. Great journey. How did you do?

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