Training for Athletes under 190#

I wouldn't bother training exercises that mimic throwing movements.  I'd recommend getting strong over the winter (squats, DL, presses, pullups, etc.) and transitioning that strength to explosiveness as the season approaches (PC, PS, high pulls, push press, plyometrics).  Stone drills and line drills can be done indoors over the winter to improve technique.

One specific exercise I like is Russian twists, which is great preparation for hammer throwing.  As a lightweight, see if you can work up to sets of 10 with a 35 lb plate at arm's length.

good god man, i havent weighed 154 pounds since 3rd grade!

 

Defenitely train explosiveness, and keep in mind that a lot of the power for these games comes from the legs more than the arms.  You need a good strong grip though

Pizza and ice cream, imo.

Ha!

I am looking toward a better shape than round, fellas.

Keeping track of protein intake (175g per day) with at least 6 servings of Fruits/Veggies, cut back on processed grains, no less than two servings of milk a day, keep to the olive oils for fats, drink plenty of water...

With about eight months until next season that gives a weight gain of 3lbs per month.

Though pizza sounds mighty tempting.

Jason-

Craig was not joking with his suggestion. He is suggesting hugh calories to get big ... and by the way ... he knows what he's talking about.

I would suggest buying chocolate milk by the gallon.

-K

You need both the calories and the protein. You're never going to grow if you dont eat. If you're worried about fat (are you a swimsuit model or something?) then just bulk, then cut, then bulk.

EFFECTIVE weight gain ?   "IF it does not fit, you must aqquit "

The first issue is your class (under 190 lbs)    I would want to weigh 189.9 lbs (MASS moves mass ) and have the following abilitys:

2 1/2 times bodyweight in the back squat

1 1/2 times bodyweigh in the clean

as an initial STATIC Strengh/Dynamic Strength goal.

 

Where the water gets MUDDY in the games is that in track and field the heavy/light ratio is shot-hammer 16-lbs VERSUS (disc 4 1/2 and jav 800 grams)   In the Highland Games LIGHT  is ( 16-lbs )  heavy ( 56-lbs)   This is where the Body-mass question is a big factor.

So we (heavies ) are more at the end of Strength -Speed and track and field is Speed Strength.

 

At the end of the day the person with the most V-E-L-O-C-I-T-Y  (if height and angles are the same ) will win !

 

Listen to Coach Mac, the man is brilliant...

Those numbers should be kilos...

Do full cj and snatches...  Pulls, rs, fs and presses...

Eat lots of RED meat and mashed potatoes(made with real butter and almond milk)

Tons of greens, olive oil...

Complex carbs for energy, steel cut oats, brown rice, sprouted grain breads and pasta...

I currently train an <190 guy...  You guys are light, you need to rely on explosiveness...   

wow man that seems like alot of work, where do you live?

I would also suggest what Mac said. I flirt with the 190lb mark and 189 is defo where I would like to be going into a games.
I dont know much about the games yet, but I do know I'm psyched to have the opportunity to throw with guys my size in a few weeks....That and I'll be spending much more time this winter with technique, plyos, power cleans and concentrating on moving weight faster as opposed to struggling with heavier weights moving slower.

Jason, this is real simple, take if from a guy who came out of high school at 120 pounds.  Train and eat how you want to be.  If you want to be big, then train and eat like a big dude.  If you want to look like a gymnast, then keep doing the ring stuff and eat like one.  Big dudes train big and eat big and rest.  Big dudes lift big things about once a week on a few major lifts and rest and eat all week.  Clearly a case of over thinking and under doing.  If you eat more, lift more each week, you will be more.  You don't need any chart, formula, scale or guru. 

+1 just stop at 185

Silverback wrote: Jason, this is real simple, take if from a guy who came out of high school at 120 pounds.  Train and eat how you want to be.  If you want to be big, then train and eat like a big dude.  If you want to look like a gymnast, then keep doing the ring stuff and eat like one.  Big dudes train big and eat big and rest.  Big dudes lift big things about once a week on a few major lifts and rest and eat all week.  Clearly a case of over thinking and under doing.  If you eat more, lift more each week, you will be more.  You don't need any chart, formula, scale or guru.

I couldn't agree more with this. 

I was wondering how to come back in this thread and not be overly harsh, as it seems like you have a set plan and have shunned the advice you have received.  I'm not really sure what your goals actually are, so i suppose that would make a difference.   

With regards to some training/eating/etc... i made a post a while back, you may or may not find something of interest in it.

http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=788 5

good luck sir.

Fellas,

Thanks for all of your advice.  I appreciate you taking the time and working through this thread 'excercise'.

My goal is to throw farther in all areas of the games.  I realise to do this I need more size and strength.  I do not believe in just stuffing my face with whatever is the plate in front of me and just lifting heavy stuff a few times then go watch TV or something; nothing has ever come that easy.

It has always been that I operate best when I have a plan and get after it.  I started with CrossFit two years ago and got consistently stronger.  Watching Dale Gehman out my window throwing rocks and trees for years I got up the nerve to go ask this moutain with feet if I could play too.  This was my first season and I really got into it.  Seeing the numbers I put up and those of the other guys I know I can get there, I just need a plan.

I appreciate the post from the KiltedThrower.  As a CrossFitter we do a lot of Olympic Lifts with timed evolutions to add cardio/edurance to the equation; functional strength across many modalities.  Having experience with Mark Ripptoe's SS I figured I could apply that model to movements that pertain to the events in the games.  Explosive moves like a clean, sumo deadlift highpulls, snatch and the like and work at increasing the weight.

As for diet I had no idea how to eat for size.  I do know that you are what you eat and performance will follow.  My question was not so much as what to eat but in what quantities; 3000cal/day...4000cal/day knowing that more is not always better.

As I said I appreciate all of you taking time to chime in with your wisdom and experience.

Take care.

Sincerely,

Jason Cherry

Dale is the man (in my opinion).

When it comes to lifting and such I crossfit and he moves mountains (highpull triplets with 250#; that is almost what I squat!).

For throwing and event coaching he is the best (very patient).  However I have not approached him on his lifting routine.  I just felt that big folks just go about it differently than someone my size.

Thats why I can here looking for the lightweights and their training routine ideas.

Understood on the calories and protein.  It just takes more planning than I had done before.