A real simple test is to develop a weight lifting program, and keep track of your personal best lifts in each lift, and your body weight. For instance you might do the follwing lifts:
Incline press, Arm curls, power cleans and leg press. Find your maxium in each lift and then divide by your body weight.
So if you weighed 130 pounds and you could incline 140, Power clean 140, arm curl 95, and leg press 250.....your total would be 625 pounds divided by your body weight (130) for a STB Ratio of 4.80. Note that is your body weight goes up your ratio goes down. If your BW goes down but your strength goes up then your ratio increases. This is why strong- lean people excell at pole vaulting.
I have kept trac of these types of numbers for over 30 years in my coaching. The relationship between the SFBW and pole vaulting ability is very high.
~jan~
Ps. Ya might go to
www.skyjumpers.com and click the training button on our home page. You will see a report of our training activities that is up-dated every couple of weeks. The entire program is based upon improving the SFBW.
Are we talking like benching your body weight or cleaning your body weight just for 1 rep ... or are we talking like 6 reps?