Training Log - Inspired by Evo

If you walked in and front squated over 400lbs some of the skinny-ass PT's they employ in there might just fall off their bosu balls in disbelief!

Yea, especially if it was during the 4th hour of training. ;)

You train for a pretty long time, aren't you worried about your body breaking down muscle making you small and weak?

Well..... I'm not small. :D And, I am getting stronger and setting PR's in throwing. Soooooooooooo. I guess I am not worried at all. :11doh:

Do you use any during workout nutrition? I'd be dying of hunger after 4-5 hours of training

I generally eat pretty close to when training starts. Most of the time workouts are only 2-3 hours. (sometimes shorter, not too often though)

Saturday I had a mineral/electrolyte shot, and a vitamin B shot about every hour. That keeps the energy up pretty good. A lot of water too. Sometimes I will slam a shake between throwing and lifting, or put kool-aid in my water to keep the sugars up if I get too hungry.

Actually these long days are as much playtime as they are training. Especially when competitive people are in town. It usually ends up being some sort of contest.

- Throw till one of us hits a certain distance.
- Head to head throw after throw competition.
- Who will do better in more events contest.
- Most throws over a certain distance.
- Who lifts more.
- Who can do more sets at their top weight.
- Who can move the weight faster.
- who can do the most reps with a certain percentage of their bodyweight.

Or it just ends up being a case of, "I am not going to quit before you." That makes it a good mental day. Getting after it even though you are tired and sore.

Makes contests and games easier as well.

Either way it is fun, there is a lot of smack talk and taunting, and everyone trains harder and sets PR's. It's a win/win all the way around.

Then there is the, "If you want to be good at something you have to do it a lot of times" argument.

It is always good fun. :beerchug:
 
Pretty good day today.

1. D-Flex

2. Sheaf - 16lb. This was the first time throwing the sheaf this year. I am not sure why I have neglected this throw. Still, hit 25 feet or so. That is good.

3. Weight Over Bar - Lots of throws. Very close to hitting 12.5 feet. That would have been sweet. Soon. Perhaps Saturday. :D
 
Pre-contest workout. Nothing big, just dialing some things in.

1. D-Flex

2. Stone - 3 throws. Hit a really solid 31 footer.

3. Heavyweight - 3 warm-ups. 3 throws. I found the cue I need. I have a good feeling on this one. 22.5 feet.

4. Light Weight - 3 throws. 45 feet.

5. Hammer - 22lb. 3 throws. 66 feet.

6. Caber - Couple of pics. Not to serous since i am pretty scared of the jagged spikes of death coming out of this thing.

Thoughts -

This was a good day. I feel ready to compete. I feel ready hit some PR's. The goal is to get better. I am sure that will happen.
 
The Savannah Games

^^^^^ Thanks guys. :D

This was a really fun game. It was ran well and by great people. The athletes made things even better. Everyone was respectful and polite (though some smack talk does occur:D) All in all a great experience.

I came in 2nd place in the B class. I feel that with some work over the summer I will become an A guy. Which falls into meeting my goals this year.

If anything describes my performance in the Savannah game it is consistency. I placed in every event, I did not have any disasters or get killed in any event. With a sport with this many events I believe it is important to be consistent. Everyone has their best event, but there should not be an event where the placement is too low.

I did not make the some of the PR's I was looking to hit. Do to some faulting (hey, it was my second game) and some technical errors. I think more experience will solve these issues.

As far as my practicing goes. It is important that I get after the first 3 throws or so. To get used to having to do it in a game. Instead of what I have been doing. Which is getting my best throws 20-40 throws into practice.

I will practice technique and other things after I dial in the first 3 practice throws. Something to think about.

Other learning experiences.

The Hammer - Each throw was less than the last. My best was 63'8". I thought it was more, apparently not. Partly due to the tearing up of the sandy ground by those with spikes, partly because I miss-judged the amount of tacky needed. (I did not take into account the tacky that others would have on the hammer) Learning experiences that I will remember for the next game.

The Caber - Though I won this event, I did not turn the caber. I definitely could have. Bert later brought to my attention that if I ran forward faster I would be more likely to turn it. Which makes sense since I just balanced it, let it come forward and threw. Again, something to remember for next time.

The Heavy Weight - I hit 21'8" (or something around there) I did not win this event. There is definitely a lot more distance I can pull out of this throw. Upon video analysis, I finish with my back to the field a lot of times. Something I will work on in practice.

The Light Weight - I forget the actual distance. 40something. Again there is more there. I just need to get my second turn better. Did you know your foot cant touch the back line? I know now. Something else to practice. I will pay more attention to where I am in the box.

The Stone - I am going to have to learn the glide at least. Something to get more then just my stand. There is a lot I can do here to get better.

The Sheaf - I hit 22'. Which was good for only practicing once. I also hit every height on the first try. Also good. I missed 24' more due to aiming issues than height issues.

The WOB - Hit 11'. Again aiming was an issue. Hit the 12' bar on the way up. Hit 12' height, but it went straight up and straight down. Not over the bar. I have to say that this was the best I have felt on the WOB though. A couple of changes that I made over the bast couple weeks really helped.

All in all I am happy with the way things went. Bert was great, being a long distance phone coach. A BIG thanks out to him. :D

I also feel very fortunate to train with a guy like Bert. As much as everyone makes fun of him, he is a pure athlete who has a great handle on the technique of throwing. Which is good for a guy like me with a mere 8 months of throwing. I am sure he is preventing me from making mistakes that I would have made without great coaching.

All that being said. I am getting ready for next time.

"G"
 
Back to training today. Basic workout.

1. D-Flex

2. KB Throwing Drills

3. Power Skips

4. Standing Broad Jumps

5. Kettle Bell Swings

6. Incline Bench Press - worked up to a bunch of sets at 300lbs.

7. Pull-Ups - 3 sets 5 reps.

8. KB Push Press - 3 sets 10 reps. 60lb bells.

9. Incline Triceps Press - 3 sets 10 reps. 135lbs.

10. YTM's - 3 sets 15 reps.

Overall a good day. Getting training in more often is going to be very good for me.
 
The next one down is 20lbs. (or 22lbs) Which you can get in a normal medicine ball that is more suited for med ball type stuff.

Dynamax makes great med balls. Besides that. They are made in Texas, not China. :D
 
I will be posting 2 days of training here.

Tuesday

1. D-flex

2. Overhead Shot Heave - 15.5lbs. Bunch of throws in the mid 40's.

3. Heavy Weight - Did strap work here. This went good. Hit 25 feet a few times. Things are feeling better here.

4. Light Weight - This went pretty well also. Hit 47 feet. I am getting close to my 50 footer. Soon. :D

5. Light Weight Turns - Repeat turn drill. Lots of turns. That was the point. Things started feeling better after doing this for a while.

6. Weight Over Bar - I was not going to do this, but Bert was training it.

He says, "Just hit 11 feet." I says, "OK."

So I hit it a couple of times. He says, "Move it up to 12 feet." I says, "OK."

I hit 12 feet on the first try. This was my first official 12 foot WOB. I dominated it to. The handle hit the bar on the way over.

I stood there a moment, pretty surprised. Then I went after Bert. He was running, I was catching up. I decided to stop chasing him since he could pull a hamstring o hip flexor at any time. :D

This was a good day. Missing the WOB sooooo much was a lot of stress. Hitting it relieved about 90% of the stress in my life. I am very relieved. I now know that I will be able to hit it on regular basis.

Wednesday

Got up early. Had a quality breakfast. Hit the gym.

1. D-Flex

2. KB Throwing Drills

3. KB Swings

4. Power Skips / Repeat Broad Jumps

5. Speed Squats - Parallel Box. 315lbs. Kept the average speed over .7 meters per second and the peak speed over 1.0 meters per second. Did 10 sets 2 reps.

6. Repeat Box Jumps - 24" sets of 5 reps. Super-Set with squats. So, 10 sets.

7. Hungarian Core Blaster - 4 sets 6 reps. 85lbs.

8. BW Ring Rows - 3 sets 6 reps. Focused on stretching out at the bottom.

9. Reverse Hypers - 3 sets 10 reps. 140lbs.

10. Sit-Ups - 1 set 20 reps. Did these to loosen the 'ol back out.

Thoughts -

Everything is going well. I really like training more frequently. Makes me happy.

That is all for now.

"G"
 
If you find the "G" annoying, perhaps you are a little to sensitive. :D

I actually like when people "sign" the end of their posts.
 
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