### Author Topic: The Dan John assessment  (Read 1555 times)

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#### Raptor

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##### The Dan John assessment
« on: May 06, 2014, 08:30:16 am »
+1
Here's something fun to do as a competition in between us (a competition I will be losing, by the way) - the Dan John assessment.

It goes like this:

1) A one minute front plank (stop if you can't do it);
2) Pushups in a minute - count how many you did by the 30 second mark and how many in total you did in one minute; Target is 45 pushups;
3) Horizontal rows in a minutes - same as pushups - how many in 30 seconds and how many in total in one minute; Target is 24 rows, or half your pushups;
4) Can you do a overhead squat with a light stick?
5) Bodyweight bench press: how many reps with your bodyweight on the bar (if you weigh 80 kg, how many reps with 80 kg) - tops at 15 reps;
6) Bodyweight squat: how many reps with your bodyweight on the bar (if you weigh 80 kg, how many reps with 80 kg) - tops at 15 reps;
7) Pullups: should equal the number of the bench press rep number;
8) A measured jump - 3 consecutive 2-leg jumps for length - 30 feet = great, 21 feet = minimum;
9) A measured throw - a medball throw or something (we'll see how we do this).

When my back gets healthy I will try this and see what I come up with.

#### LBSS

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##### Re: The Dan John assessment
« Reply #1 on: May 06, 2014, 09:54:27 am »
0
i am confident that i can do everything on the list except 15 pull ups and 30 feet in the triple DL bound.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

#### Raptor

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##### Re: The Dan John assessment
« Reply #2 on: May 06, 2014, 11:35:20 am »
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So you can do 45 pushups in one minute? Bench 1x for 15 reps?

#### LBSS

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##### Re: The Dan John assessment
« Reply #3 on: May 06, 2014, 11:37:42 am »
0
So you can do 45 pushups in one minute? Bench 1x for 15 reps?

actually the pushups i'm not sure. i think so. bw bench for 15 reps definitely. i got short arms.
« Last Edit: May 06, 2014, 11:40:51 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

#### vag

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##### Re: The Dan John assessment
« Reply #4 on: May 06, 2014, 01:15:13 pm »
+1
So you can do 45 pushups in one minute? Bench 1x for 15 reps?

actually the pushups i'm not sure. i think so. bw bench for 15 reps definitely. i got short arms.

45 pushups sounds like a lot. Maybe 45 is not meant as a fail cutoff but as a maximum number? Like it says lower -tops at ##-, maybe it means the same, if you do 45, stop.
I would fail at bench anyway, my real or predicted 1RM has never reached BW, weak sauce + 6'5'' wingspan baby!!!
« Last Edit: May 06, 2014, 01:34:41 pm by vag »
woot

#### Raptor

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##### Re: The Dan John assessment
« Reply #5 on: May 06, 2014, 01:58:14 pm »
0
Yeah 45 is the target.

I never benched my bodyweight. I benched 85 but at over 85 kg.

#### Dreyth

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##### Re: The Dan John assessment
« Reply #6 on: May 07, 2014, 06:31:16 pm »
0
I've failed at 40 push ups. I think i failed in under a minute though, so I can prob hit 45 in a minute
Bench bwx15... maybe
15 BW pullups. I think so. I've been working on pull ups lately and getting good at them. they feel seriously awkward at first but your body gets used to it and they start to feel really good!
I'm LAKERS from The Vertical Summit

#### acole14

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##### Re: The Dan John assessment
« Reply #7 on: May 08, 2014, 12:13:53 am »
0
1) A one minute front plank (stop if you can't do it);

Yep (I'm guessing most of us could do this OK).

2) Pushups in a minute - count how many you did by the 30 second mark and how many in total you did in one minute; Target is 45 pushups;

I think I could do 45ish, they would have to be in a minute or less otherwise I probably would fail.

3) Horizontal rows in a minutes - same as pushups - how many in 30 seconds and how many in total in one minute; Target is 24 rows, or half your pushups;

Haven't done these before but I think I could do that

4) Can you do a overhead squat with a light stick?

Yes.

5) Bodyweight bench press: how many reps with your bodyweight on the bar (if you weigh 80 kg, how many reps with 80 kg) - tops at 15 reps;

Definitely not this one. This would be pretty damn hard. Best lately has been 75kgs for 10 reps.

6) Bodyweight squat: how many reps with your bodyweight on the bar (if you weigh 80 kg, how many reps with 80 kg) - tops at 15 reps;

Yep, easy.

7) Pullups: should equal the number of the bench press rep number;

I did 12 pullups last night, could probably do this with a bit more training.

8 ) A measured jump - 3 consecutive 2-leg jumps for length - 30 feet = great, 21 feet = minimum;

Best 5 consecutive jumps was around ~47 feet. Rough conversion would put me around 27-28 feet, so probably not the max.

9) A measured throw - a medball throw or something (we'll see how we do this).

T0ddday would be the authority on this. I'm not a bad med ball thrower but no idea exactly how good in terms of numbers.