 First question is from Chris from Arizona. Hey, what's up, Chris? How can we help you? What's going on guys? Hey, I just had a trainer kind of question So I'm in the army and you know the army is trying to transition to this new PT test And one of the events is called the standing power throw. So it's kind of like, you know Like the strong man, they do the keg toss thing But except for instead of vertical distance, it's more horizontal distance with that 10 pound medicine ball and I'm just trying to Think of different ways or different exercises to incorporate or to give my soldiers to Kind of improve their performance. So like right now doing a lot of heavy kettlebell swings and also Doing a lot of like squat jumps like power to increase power up But so okay anything else would be appreciated. Yeah, I'm gonna ask you a few more questions Just so I can get a little more specific. Is this an isolated test or are you doing this right after a run or other activities in the in the test So you're doing it right after Deadlifts so you're already kind of getting power from that but Yeah, it's just a single event and what does the deadlift look like? Are you are you doing reps? Are you doing a single? It's a three rep max on a hex bar Okay, so you go three rep max hex bar straight to throwing a 10 pound medicine ball Behind you and looking for distance vertically Horizontally, excuse me Yeah, all right perfect So you're you're on the right track. You can actually I don't know if you if you have the ability to do this But you could actually do Kettlebell throws behind your body Outside as well if you're in a grassy field is a great extra. I love this exercise You take a kettlebell start it like you would with the medicine ball kind of on the floor Maybe between your legs and then you launch it behind you to see how far you go. That was a couple ways I would practice this I would practice this with a lighter kettlebell for speed and then I practice it with a heavier kettlebell for the strength aspect Do you have access to any of our our maps workout programs? I do not Okay, so maps performance would I would say would probably be the best one or strong I think strong too with the because we have the over the shoulders sandbags in there We've got the single-arm snatch in there Those are all good movements that are gonna I think translate well for the test now Are you what's the distance that you guys need to reach and on average? Where are your soldiers? hitting Well, it varies. I think the like very most basic levels like four meters So it's not super far and then the max is right around 12 So not significant amounts of distance and then obviously with our female soldiers are seeing them Have a hard time even you know getting to the the baseline So okay, something else to pay attention to is your technique because it's a technical You know, we think a lot about the strength and the power But there's a lot of extension going on in that kind of a throw So practicing the skill would be also a valuable I was gonna bring up and so you mentioned like Box jumps and like vertical jumps anything with triple extension where you know You're driving through your feet and we're getting that knee extension. We're getting the hip extension We're getting the arms overhead You know, those are definitely exercises to concentrate on And I'm trying to visualize this so you said throwing it horizontally But you're still picking it up and basically throwing it behind you horizontally. Is that correct? Yeah, so you like you pick it up And your back is to the you know, wherever you're throwing it Yeah, and then you just either do like a hip injure a squat, you know and like throw it over your head Just like you're tossing anything just straight double arm over the head. Okay. Yeah, so that's that's perfect Basically too like with with the squat jumps and or box jumps Just make sure that every single every single rep is done with intent. So that's why like fatigue is something you want to kind of Minimize with these types of exercises and just really work on that explosive speed And get fluidity out of these movements. So, you know, the faster you can, you know Get into that extended position the better and and you're gonna be able to drive more ground forces through your feet So that's really the focus and intent and just try to eliminate that the fatigue aspect in terms of trying to improve that specific exercise I'm gonna go keep going back to strong I think there's a lot of movements and strong that are gonna that are gonna transfer over into this So why don't we hook Chris up with map strong and utilize some of the exercises that are inside there Especially since a lot of this is like that upper back strength too, right? Of course, it's triple extension. We got hip to explode it out But that overhead portion of launch in that thing remember we did this at the beach We did when we were messing around a few years ago We seen it in the sand. Yeah, and you know, I really can't emphasize this enough It's there's a lot of technique involved. So you can practice the skill of the throw with a lighter Medicine ball and just pay attention to the technique because like if you squat too much You're gonna get more vertical than you are horizontal, for example Let's say you lack shoulder mobility. Well, then you're gonna release the the medicine ball Maybe a little too early, right if you lack that kind of mobility So the the skill plays a big role one thing you can also do by the way is you could also use resistance bands where you Have a resistance band anchored at an angle in front of you and you're just focusing on the Extension and exploding backwards kind of to give you that technique and that speed. Yeah strong is a perfect program I mean even with the sandbags doing hand cleans and like a shouldering like Adam was talking about circus press There's a lot of explosive movements and they're really benefit what you're talking about Awesome. Well, thank you guys so much. I appreciate all the feedback and I'll look to implement all of that and Hopefully give me some good results for my troops. Yeah, no problem and thanks for your service Thanks, Chris. Of course guys. Thank you very much. Yeah, it's an interesting test that they're doing. Yeah, that's cool Yeah, and you know, I can imagine the Applications or something like that. No, you make a good point too about technique I know you you said that a couple times because I mean you can obviously deadlift Way more than I did and I launched that kettlebell a lot further than you did It's not just about strength, you know, so Yeah No, but I mean truth be told it's I mean any kind of throwing Yeah, that's very there's a lot of technique and you can be really strong have bad technique You're not gonna throw it as far as somebody's got great technique. Who's not a strong I really like map strong for this though if you I mean you have to go you got the The hang cleans in there. You've got the single dumbbell snatch in there You get the circus press you got the shouldering with the sandbags I mean all those are gonna and you have the swings like all those are gonna transfer over into that They definitely need to move to move fast. So I'm glad they added that as another test in their protocol