This is an offshoot of the thread "Do you have to bench 200 kg to throw 20 meters? "
@ShaunPickering made some great points:
... In general a useful rule of thumb is the highest load you can move 5 reps in 6 seconds is a pretty good indicator of power, and this holds true for bench and squats. Olympic lifts you are pretty much performing at hight power any way if you are performing them right. I did change more towards hang snatch as my main source of power as this generated highest relative outputs, and then hang cleans.
The other over-riding principle that came out of this is to always have the intent to move the bar as fast as possible in all lifts and all sets. This way you will develop fast twitch fibres at all stages of the programme. This has been applied with great effect by Vesteinn Hafsteinsson and his athletes over the past 6-8 years, and you can see the examples of this in the lifting films on the Global Throwing website. Kim Christensen performing 215kg x 6 reps fast in Bench is very impressive. Vesteinn does not use the machine, only the principles that he has got from my use of the machine, and this has been the biggest change in his training methods in recent years.I hope this helps with this discussion. It is not about how much you Bench but in how you do it as Speed is King here always. If you want to throw 20m you have to have a release speed approaching 13m/s so this is the most important factor. It is much more important to have people move reasonable loads fast (peak of power curve for Bench Press is around 50% 1RM) than just a big slow maximum bench. As Dr Bondarchuk notes in his book, the correlation between 1RM Bench Press and max distance thrown in Shot Putt is 0.39 so you should not spend a great deal of time worrying about it. Once you have reasonable strength levels you can throw far.