Heavy vs Light Implements

Just wonder what people think of training with both weights and both hammers.Some seem to practice only with the light hammer and drill with the 28.Others
state that the timing is different for the heavy cousins and thus would need its own practice.
Could this be an individual matter of strengths,time into season, coupled with throwing experience.
Any opinions?

Back in the day when I practiced, I only trained with the light hammer.

For my first few years I only used the light weight also.  Then added the heavy in.  I personally think that the 28 and 56 are the same.  ymmv.

I would echo Mr. Natural.  I am okay, or at least getting there, with the 28, but the 56 is still a total mystery to me and I weigh a lot more than 190.  Actually practicing with the 56 would help a lot.

As I've said before, for someone coming from a T&F background, the HWFD seems more like a hazing ritual than a throwing event.

KiltBill wrote: The closer to 300# you weigh the easier the 56# would be. Add Craig's strength and what there's a difference? Ask a 190# er if there's a difference and he'll say you can drag a 28# but the 56# you cast and wait, cast and wait then pull. Jmho

This is precisely what I'm saying.  Why would you try to drag either weight?  (Regardless of whether it's possible or not).  The mechanics of both throws are essentially the same. 


Re: Hammer
I'm pretty sure Carlos wrote an article for Ironmind on training with just the light hammer. 

I have never even owned a heavy hammer or thrown one outside of a game.  If you hit the correct positions with the light, then you can do it with the heavy. 

And JSiau10, are you saying you throw hammer four times a week??

Oh I see.  So you throw every event 3-5 times per week?  Wow, you must have some insane recovery.  I could have never done that along with gym time.

I was just confused when YOU said:

what I prefer to do is work with light hammer let's say monday, heavy hammer wednesday friday and a bit sunday, and then work with light hammer the rest of sunday

If I tried to throw hammer 4-5 days a week I would be one big pulled muscle...  Not to mention my knees would wobble when I walk...

+1 on throwing mostly the light hammer. 

Hammer winds with something akin to the 22# are probably not a bad idea.  Cheap 1" hole weight plates on pvc...  Heavy volume maybe one time per week and maybe some easy winds for flexibility one other night.

I work the 16 lb hammer a lot because it's my strongest event and I'm addicted to positive reinforcement . However, truth be told, the technique AHA!  moments I've had with hammer all came when I was winding a TWELVE pound hammer. I think it's because I don't have to "work" at the twelver, so I can relax.  I don't practice with the 22'er at all.  I will, however, sometimes wind it just as core exercise, and I often will  pick it up for 15-20 minutes on the last practice before a Games, just so I remember what the difference between the 16 and 22 feels like.

Funny thing....last year I didn't practice much at all with the heavy weight (42 pounds, I'm old!)  However, I practiced my butt off on the 28'er.   Strangely enough, I set new HWFD PR's twice last season.  Go figure.

My big technique breakthrough on the 42'er last year came from watching Brett Milton throw it at Enumclaw and then with that in mind, watching video of Ryan throwing it. AHA! ... and now I'm throwing 2 feet farther than I did last season, and I'm practicing with a 44 pound weight.

JSiau10 wrote: well, I don't feel it, through the combination of hot tub and Horse Linament. that and I'm still pretty young so I bounce back pretty quick.

Feeling it is one thing, but the big question is, are your distances going up and how quickly.

Listen to these guys.  I think what they are trying to get across is that there is no way in heck you can throw that much during the week and all reps be good.  Also, only good reps count.  Bad reps may help your cardiovascular conditioning, but they will not help you improve your throws, and can hurt.  They instill bad habits and can injure you. 

Try this. 
A few (3x10) easy winds to warmup, focusing on your positions. 
Then a few (3-5) easy throws
Hit 5-8 full throws
Then 10 or so "Ranging" throw.  Set a marker at 80% of your best throw (If that is 20 steps, then put the marker at 16 steps).  Work on hitting that marker with each of your throws with the least amount of effort possible.

As a Novice I would do this AT MOST 2x per week and only with the 16# Hammer. 

Also, try using one or two winds.  You may find that until your technique is fully developed that they additional winds hurt more than they help. 

Video yourself if at all possible so you can see if you are really doing what you think you're doing. 

Post the videos and ask for advice. 

Watch videos of people who throw hammers a LONG ways.  It isn't as good as getting out with those guys and learning 1 on 1, but it is pretty good.
 

To Prevail:

Something to think about that hasn't been mentioned here.  When training, remember that it is ALWAYS easier to slow down and hit technique than to try and speed up and maintain technique.  Consequently, lighter training weights with more speed coupled with effective technique will afford you much more precision as weight increases and movement speed decreases.  That is why Craig and so many others have great success with both weights while training with light weights.

Hope it helps a little, Blessings!

Carlos's articles in Ironmind are photocopied to bring along to the field.I read them about once every three to four weeks and something else will always jump out
at me.
As for the heavy vs light:I have been working real hard
on off season heavy winds (22-32 lbs) and LWFD drills.
Distances are moving up and throws are,on average 6 to
8 feet greater than last year.
My only real pickle is still the difference between the 28 and 56.I feel the weight jump is so great that it does feel like a different event to me.I guess I am neither as strong nor as skilled as some others who post on this site. Sort of thinking about starting to throw the 28 or 56 on alternate weekends.Drills to warm up,one turn to two turn progression, then more drill to cool down.