Training Log - Inspired by Evo
- Thread starter goergen1
- Start date
I just noticed we took 7 posts to discuss the "G" phenomenon. :yelrotflmao:
WOW!!! :11doh:
On to training.
Today was another great day. I will get right to it.
1. D-Flex
2. Overhead Shot Heave.
3. Standing Stone Throw - 15.5lbs. Hit a 31 footer on my first throw. A couple of throws after that I hit 35 feet. That was a 4 foot PR. I think I actually felt how things were supposed to work.
So I am looking to get this even more down over the next few weeks.
4. Heavy Hammer - Another PR. 73 feet. A couple of others over 70. First day over 70. This is coming along well. I have a LOT of speed on my turns, once I keep it going through the release things will get a lot better.
5. Light Hammer - PR again. 82 feet. My first time over 80. Really good.
6. Weight Over Bar - 11 feet. 1 throw. that is it.
Thoughts -
Things are going very well. I am sure it has nothing to do with my coach and everything to do with my great natural talent.
WOW!!! :11doh:
On to training.
Today was another great day. I will get right to it.
1. D-Flex
2. Overhead Shot Heave.
3. Standing Stone Throw - 15.5lbs. Hit a 31 footer on my first throw. A couple of throws after that I hit 35 feet. That was a 4 foot PR. I think I actually felt how things were supposed to work.
So I am looking to get this even more down over the next few weeks.4. Heavy Hammer - Another PR. 73 feet. A couple of others over 70. First day over 70. This is coming along well. I have a LOT of speed on my turns, once I keep it going through the release things will get a lot better.
5. Light Hammer - PR again. 82 feet. My first time over 80. Really good.
6. Weight Over Bar - 11 feet. 1 throw. that is it.
Thoughts -
Things are going very well. I am sure it has nothing to do with my coach
and everything to do with my great natural talent. Throwing training today.
1. D-FLex
2. Overhead Shot Heave - hit a few at 45 feet.
3. Weight Over Bar - Set the bat at 11 feet. Thew it over 10X straight. Moved the bar to 12 feet. Hit it on the first try. That is good.
4. Sheaf - A bunch of throws here. Some really good ones. Some slice off to the left really bad. Sheaf is a streaky event.
1. D-FLex
2. Overhead Shot Heave - hit a few at 45 feet.
3. Weight Over Bar - Set the bat at 11 feet. Thew it over 10X straight. Moved the bar to 12 feet. Hit it on the first try. That is good.
4. Sheaf - A bunch of throws here. Some really good ones. Some slice off to the left really bad.
Sheaf is a streaky event.^^^^ Mostly because I am still stronger than I am good at the throws. The light hammer moves really fast and gets away from me a bit. Nothing more practice won't fix, but I think that is what is going on. Once I get the release down I'll be throwing some bombs.
Thanks for the props on the heavy hammer.
Getting more coaching is always a good plan. Better to have a fresh set of eyes on you.
Thanks for the props on the heavy hammer.
Getting more coaching is always a good plan. Better to have a fresh set of eyes on you.
^^^^ Mostly because I am still stronger than I am good at the throws. The light hammer moves really fast and gets away from me a bit. Nothing more practice won't fix, but I think that is what is going on. Once I get the release down I'll be throwing some bombs.
Thanks for the props on the heavy hammer.
Getting more coaching is always a good plan. Better to have a fresh set of eyes on you.
Yeah...the release is really where my problem is at. I remember Jon saying that if I would release high and really reach back, then I'd be passing my 80' mark on the light hammer.
And now if I can just squat with the HWD, I can beat 20' for once.
^^^^^ Yea. The HWD is difficult for me to control. I think a lot of it is that I have the weight moving in a lot of directions that are not out toward the field.
Yesterday was a pretty basic workout.
1. Warm-Up Stuff - Not D-Flex. Just some basic moving around.
2. OHP - Went up to 3 reps at 225lbs.
3. Standing Cable Rows - 5 sets or so of 10 reps.
3. Single Arm Cable Rows - 5 sets or so of 10 reps.
4. Push-Ups on Rings - 10 sets 10 reps. Worked these in between the rowing stuff. These were pretty sweet. I am trying to work in some stuff like this for more shoulder stability work.
Yesterday was a pretty basic workout.
1. Warm-Up Stuff - Not D-Flex. Just some basic moving around.
2. OHP - Went up to 3 reps at 225lbs.
3. Standing Cable Rows - 5 sets or so of 10 reps.
3. Single Arm Cable Rows - 5 sets or so of 10 reps.
4. Push-Ups on Rings - 10 sets 10 reps. Worked these in between the rowing stuff. These were pretty sweet. I am trying to work in some stuff like this for more shoulder stability work.
Are you cleaning that?
No, I put it on squat stands and lift it off. Standing.
I don't do cleans anymore.
^^^^y
CCR - Maybe you should fly across the pond and we can have a contest.
Actually, I believe that cleans are not a necessary lift, unless you are a weightlifter. It is good to learn them from the standpoint of knowing the lift. But from a sports, strength, and power production standpoint there are more efficient ways to do things.
This is going to be the log for my Tuesday and Wednesday workouts.
Tuesday
Throwing day. I like the direction things are going.
1. D-Flex
2. Overhead Heave - A bunch of throws. 14lb stone. This was good. I need to work on getting faster with the stones. the 14 is something I might work in more often.
3. Heavy Weight - Strap work. My average throw was about 24-25 feet. That is good. The 30 foot mark is within sight.
Did some spin drills before I started the heavy weight. That is something that really helped.
4. Light Weight - A bunch of throws. Hit 47 feet and a bunch of 45 footers. This is interesting. I used to be more comfertable with the light weight. Now I am more comfertable with the heavyweight. I seem to be having trouble "feeling" the light weight. Right now I am spinning around and letting go.
I need to do the spinning drills before the light weight. I think that will start giving a better feel for this throw.
5. Weight Over Bar - 3 throws at 11 feet. Hit 12 feet on the first try again. That was pretty good. Since my last game I have hit the 12 foot throw on the first try every time. This Saturday I will going for 13 feet.
Thoughts -
Throwing is getting better and better. I keep thinking I am going to start doing more hard strength training because I would like to be a lot stronger. But....... Every time I go to do that I end up doing stuff that will help my throws instead. HUH. I must be becoming more of a thrower type guy.
Wednesday
Lifting in the morning.
1. D-Flex
2. Power Skips - 3 sets 30 yards.
3. Repeat Broad Jumps - 15 yards. 3 sets.
4. Repeat Single Leg Broad Jumps - 15 yards. 3 sets.
5. Kettle Bell Throw Rotations - Sets of 5 in each hand. 40lbs, 55lbs, 70lbs.
6. 3+1 Snatch - 135lbs. 10 sets. Working on getting a good rebound and speed on these. I am getting a lot better. I feel that this lift has really helped me when it comes to rebound strength during the turns in my throws.
7. Hungarian Core Blaster - 5 sets. 6 reps. 25lbs, 50lbs, 75lbs, 100lbs, 100lbs. This is getting better as well. I feel that my WOB has been improving because I have learned when to pull using this exercise.
8. Alternating Hand Kettle Bell Snatches - 3 sets 5 reps on each side. (actually 10 reps. It goes, snatch, swing, switch hands, snatch, swing. So there are 2 "reps" per side per rep. If that makes any sense)
9. Pull-Ups - 3 sets 5 reps.
Thoughts -
Again, I am very happy with my training. This type of day, I believe, really helps my throwing strength, throwing fitness, and overall body power. All of which are good things.
Actually, I believe that cleans are not a necessary lift, unless you are a weightlifter. It is good to learn them from the standpoint of knowing the lift. But from a sports, strength, and power production standpoint there are more efficient ways to do things.
This is going to be the log for my Tuesday and Wednesday workouts.
Tuesday
Throwing day. I like the direction things are going.
1. D-Flex
2. Overhead Heave - A bunch of throws. 14lb stone. This was good. I need to work on getting faster with the stones. the 14 is something I might work in more often.
3. Heavy Weight - Strap work. My average throw was about 24-25 feet. That is good. The 30 foot mark is within sight.
Did some spin drills before I started the heavy weight. That is something that really helped.
4. Light Weight - A bunch of throws. Hit 47 feet and a bunch of 45 footers. This is interesting. I used to be more comfertable with the light weight. Now I am more comfertable with the heavyweight. I seem to be having trouble "feeling" the light weight. Right now I am spinning around and letting go.
I need to do the spinning drills before the light weight. I think that will start giving a better feel for this throw.
5. Weight Over Bar - 3 throws at 11 feet. Hit 12 feet on the first try again. That was pretty good. Since my last game I have hit the 12 foot throw on the first try every time. This Saturday I will going for 13 feet.
Thoughts -
Throwing is getting better and better. I keep thinking I am going to start doing more hard strength training because I would like to be a lot stronger. But....... Every time I go to do that I end up doing stuff that will help my throws instead. HUH. I must be becoming more of a thrower type guy.
Wednesday
Lifting in the morning.
1. D-Flex
2. Power Skips - 3 sets 30 yards.
3. Repeat Broad Jumps - 15 yards. 3 sets.
4. Repeat Single Leg Broad Jumps - 15 yards. 3 sets.
5. Kettle Bell Throw Rotations - Sets of 5 in each hand. 40lbs, 55lbs, 70lbs.
6. 3+1 Snatch - 135lbs. 10 sets. Working on getting a good rebound and speed on these. I am getting a lot better. I feel that this lift has really helped me when it comes to rebound strength during the turns in my throws.
7. Hungarian Core Blaster - 5 sets. 6 reps. 25lbs, 50lbs, 75lbs, 100lbs, 100lbs. This is getting better as well. I feel that my WOB has been improving because I have learned when to pull using this exercise.
8. Alternating Hand Kettle Bell Snatches - 3 sets 5 reps on each side. (actually 10 reps. It goes, snatch, swing, switch hands, snatch, swing. So there are 2 "reps" per side per rep. If that makes any sense
)9. Pull-Ups - 3 sets 5 reps.
Thoughts -
Again, I am very happy with my training. This type of day, I believe, really helps my throwing strength, throwing fitness, and overall body power. All of which are good things.
Gotta agree on the cleans. I do them, but mostly because I think they are fun and at the moment I don't really have any goal besides getting stronger in the lifts I train. For more sport specific stuff I like the oly pulls, you don't have to worry as much about technique and technique won't be as much of a limiting factor in a snatch pull than in a snatch. On that note: yesterday I got 220 to "legit" high pull height with a snatch grip for two reps
Have you tried using the first spin just to get your hips and feet around and then doing a sprint step towards the trig? This gets you super fast. I suddenly had to start using the hook grip because the implement was flying out of my hand.
What lifts are you specificially going to start concentrating more on?
What is the 3+1 snatch?
How can I make one of these?
p.s. Mike Baab was talking about the WOB and he said cable pullthroughs rule in the gym for mimicking this movement. For a guy that gets his WOB at 18', I'll take what he says.
I just realized that you and I might be the only ones who know what in the world we're talking about. Sweet...we have our own special, secret language.:yelrotflmao:
Yea. Well, that is what I am trying to do. There is a TON of speed on the ball. Way more than the distance I am throwing would dictate.
When I say I can't "feel" it. I mean the weight is light and I am having trouble feeling it in my hand.
The ones I have been doing. The Hungarian Core Blaster. All Types of Kettle Bell swings and movements. The 3+1 snatches. Jumps and power exercises. Basically anything that is going to help me increase throwing strength, rotational strength and rebounding strength. Also anything that helps me learn how swinging weight feels and how to control that weight. That is why I am doing the kettle bell drills.
Sure I will still do regular lifts. But my volume is going to be more power and movement based.
3 repeat high pulls to snatch on the 4th rep. The goal is "bouncing" out of the bottom and using the rebound to start the next rep. Bert got this from some Hungarian hammer throwers. They think that it helps with rhythmic timing as well. I would have to agree, since throwing is a lot of rhythmic timing.
I would just buy one from us. (flagrant plug) It will be better anyhow.
Actually I am working on a new design for it that will make it a lot more versatile so a lot of other exercises can be done with it. Probably a month or 2 away from having a final piece. But it is going to be a lot better than the current HCB.
I used to do a lot of pullthroughs. After a while I could do the whole stack forever. So I started doing other things. Bert and I have talked about it. I think that the HCB and kettle bell work is going to help me a lot more than the pullthroughs. Especially since strength is not my issue so much as knowing how to swing and throw things.
Paul Ferency Says that his WOB went up when his squat went up.
So as long as I am getting stronger, things will be good. I think it will make a bigger difference once I get better at the throws.
Thanks the the big awesome post in my journal area.
Sweeeeeet.
So you're essentially doing 3 high pulls in a row and a full snatch on the 4th rep? What is the weight difference between your 135 and what you could do on a normal snCatch?
Can you video and shoot it to me?
First off. Yes, That is me in the Avatar. Richard got me this hat since, when we met, I was all about preventing head injuries. (actually, rule #1 is no head injuries for those who were reading my journal back then)
This is a Skull Bucket. It is the same one they wear on the show Ax Men. It is an aluminum hat that has been made so that it does not conduct electricity. Pretty cool.
So I will be wearing this thing around a lot.
Yea, focusing on rebounding off the bottom of each rep. Not a full snatch though, a power snatch.
I don't know. Regular snatches are something I do not do either. (I think I have done them 2X since I started training again I am not sure of the weights.)
The more I think about it the more I think the traditional Olympic lifts are the margarine of strength training for sports. Not really fast enough to train speed for sports, not really heavy enough to increase overall max strength.
Don't get me wrong, they are good lifts. It's just that the more I learn, the less I like them for sports training.
Sure. It will be next Wednesday when I get back to that type of thing.
On to the workout.
1. D-Flex
2. Standing Stone Throw - Did work with the 14lb stone. A lighter stone is a good plan for me since speed is something I need to work on. Hit 36'8" with it today. Did a lot of throws.
Moved up to the 15.5 stone. Hit a bunch of 34's and 35's. Things are going well here. I learned the concept of "chasing" the stone with my hip. Which is not chasing at all since the goal is to drive the hip through first.
That pretty much sums things up for the day. 2 hours of stone throwing.
This is a Skull Bucket. It is the same one they wear on the show Ax Men. It is an aluminum hat that has been made so that it does not conduct electricity. Pretty cool.
So I will be wearing this thing around a lot.
Yea, focusing on rebounding off the bottom of each rep. Not a full snatch though, a power snatch.
I don't know. Regular snatches are something I do not do either. (I think I have done them 2X since I started training again I am not sure of the weights.)
The more I think about it the more I think the traditional Olympic lifts are the margarine of strength training for sports. Not really fast enough to train speed for sports, not really heavy enough to increase overall max strength.
Don't get me wrong, they are good lifts. It's just that the more I learn, the less I like them for sports training.
Sure. It will be next Wednesday when I get back to that type of thing.
On to the workout.
1. D-Flex
2. Standing Stone Throw - Did work with the 14lb stone. A lighter stone is a good plan for me since speed is something I need to work on. Hit 36'8" with it today. Did a lot of throws.
Moved up to the 15.5 stone. Hit a bunch of 34's and 35's. Things are going well here. I learned the concept of "chasing" the stone with my hip. Which is not chasing at all since the goal is to drive the hip through first.
That pretty much sums things up for the day. 2 hours of stone throwing.
hahaha *points at G*.. you have a helmet
Darth Vader had a helmet and he's awesome.