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Overweight vs. Underweight implements
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JWC III View Drop Down
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    Posted: 12/01/05 at 6:32am

I was curious if anyone had any imput on training with underweight or overweight equipment, if so, then how much.  Last spring I experimented around training with the women's weights and then alter using the women's weights as a way to warm up.  I recently had some junk I converted into some throwing weights, including a 21lb Weight for WFD.  I also have a 60lb WFD, a 44lb WFD.  I had some success this past summer increasing my light weight for distance by throwing the 56 (even though, as a master, I don't typically throw the 56).  It made me slow down enough I was able to master the double spin and quit "slinging" the weights as much.  Anybody have any thoughts?
Thom Van Vleck
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The Conrad Dobler of the Highland Games

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Points: 2188 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Borges Quote  Post ReplyReply Direct Link To This Post Posted: 12/01/05 at 7:56am

Some T+F tidbits that I have come across over the years:

  • Over/underweight training is extremely useful.
  • Focus on overweight when you are trying to break a strength barrier (more off-season).
  • Focus on underweight when you are trying to break a speed barrier (more in-season).
  • Carefully limit training with off-weight implements.
  • Most off-weight implement training should be with implements that are within 10% of the standard weight.

 

Ron McKee is a great source of information on this stuff.

Cheers,

Carlos



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Brent Abbott View Drop Down
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Andrew Hobson does underweight
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Good advice from The Perfesser....I've been using light stuff since a post of his coupla years ago when it last came up....love it w/ the hammer ( a ladies 12lber ) and open stone,braemar (14lber) and a 13-14lb sheaf bag.......plus it's fun to pretend I'm Ryan Goddam Vierra jackin' one.......A NEW WORLD RECORD!!!.....and another...and another!
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The Conrad Dobler of the Highland Games

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Originally posted by Brent Abbott Brent Abbott wrote:

Andrew Hobson does underweight

Which would explain the 'No Fat Chicks' T-shirt

Cheers,

Carlos



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Coach Mac View Drop Down
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Points: 889 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Coach Mac Quote  Post ReplyReply Direct Link To This Post Posted: 12/01/05 at 5:35pm
To add to the Professer Borge's post....IF and it's a
BIG if...you FEEL things really well ...you can take
advantage of the benifits of plus or
minus10%....we've had the fortunate blessing of
having some kinethetic FREAKS that could throw a
discus from 1-k (2.2.-lbs) up too a 4-k ...and throw
really far...if the 1-k went UP,,,,the 2-k went up !!!

Speed week inside the wt-room...heavy week
outside....heavy week inside a lite(technical week )
outside....ect.

LONG THROWS ~~~
Have a GREAT Day !
Rob " Coach Mac " Mac Kay
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Steve D View Drop Down
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Points: 196 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Steve D Quote  Post ReplyReply Direct Link To This Post Posted: 12/01/05 at 5:44pm

 

 

  • Use heavy stuff to build throwing strength and how to maintain position.
    • Early season training when you can afford to feel like crap
    • Bang the crap out of these implements by pushing the system
    • “Push” it like a Polaroid
  • Use the light stuff to learn speed and rhythm.
    • Early competition time as well as during season
    • Bang the crap out of these implements by speeding up the system
    • “Sling” it like a Polaroid
  • Alter the implements in a session to achieve the desired result
    • Start with a light and go to the competition
    • Start with the light and go to the heavy
    • Start with the heavy go to the light then the competition
  • Always end a session throwing the weight you will compete with.
    • Integrate what you have learned that session into the competition weight
  • It is easier to get strong once you have technique than it is to get technique once your strong
  • A 4k Olympic hammer is really fun to throw far… very, very, very far
    • But not necessarily very useful to throw 16 far
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The Conrad Dobler of the Highland Games

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And a tip for those of you who don't follow T+F and may not know who Steve D is. When Steve D talks training, you should be taking notes!
Cheers,

Carlos



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Steve D View Drop Down
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Points: 196 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Steve D Quote  Post ReplyReply Direct Link To This Post Posted: 12/02/05 at 7:02am
Thanks for the compliment but I’m far from a guru. I have spent a lot of time with gurus thus the philosophy of gurus. I only wish I could have mastered the philosophy.
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Steve D - by like a Polaroid - do you mean striving for pretty ,perfect form?
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Points: 196 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Steve D Quote  Post ReplyReply Direct Link To This Post Posted: 12/02/05 at 8:08am
  I put that in more as an attention getter to put emphasis on the “Push” and “Sling”. I had that stupid song “shake it like a Polaroid” in my head when I wrote the post. Sorry for any confusion.
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