If you where only allowed 5 lifts for the entire season what would they be and why?

Tony,

Don't you mean Pulled Pork, Beer, Rogaine, Steak and Pie?

How heavy are you that you list Pullups as "lifting heavy things"?

You will be happy to know that I am lifitng with my team and I might be getting Some Polanik weights for Christmas, so I may actually practice this year.

How you been?

Fast deadlifts...sounds like you've been talking to the New England crowd.  You can go to the "Bad Place" with deadlifts, too. 

PS  Senor Baab did tell me about the "one a minute" for 10 minutes rule. 

My picks would be:

Cleans, Squat, Close grip snatch, Push press, Rotational exercise

Point:

If you took your 5 basic but ever so meaningful lifts and trained them in various ways through out the year this may be all you would need to succeed. Weight room workouts would be less time, more intense, less stress on your system, and more effective as a thrower. You might have more time/energy for throwing (volume/technique). The end result is to have better performances consistently through the year, which is what we are all after when it’s all said and done.

I get the feeling that people are lifters before they are throwers and focus way too much on the weight room. A majority of the best throwers in the world have a base strength level that they try to achieve each year and maintain it with as little weight room work as possible. Once you achieve a strength level that allows you to maintain positions and apply enough force to accelerate objects, you’re done. This allows more time on throwing and improving where it counts. The weight room should be a means to the end and that’s to throw far. When you throw, no one cares if you squat 800 or bench 600, it’s all about the distance.

More emphasis should be placed on throwing volumes and the number of techniqically correct throws it takes to make changes. Get out of the weight room and leave some energy to focus on throwing correctly.

McSantoli wrote: Tony, How heavy are you that you list Pullups as "lifting heavy things"?

-Wayne

I can get about 1/2 maybe 3/4.  I meant pulling up the food to my mouth.

TROB

On a good day I can do about 18 to 20 pull ups with nothing on me, I can do 5 with a hundred on me and that is from a dead hang, no jump or help with the first one.  I also did a good set in Ohio after the game in the livery bathroom with the half full garbage can for weight.  C. Smith, Shea, Braden witnessed it.  It was the C Smith challenge and he blew a delt on his first rep I seem to recall.  I guess he was tired from throwing the hammer all far and showing off, I did not have that problem. 

Fast deads are great in season, you just get something you can really move (500)  and try and pull quick and accelerate, you can feel the bar give when you do it right.  Do a like 6 reps that way explosive.

Also love squat, fronts squat and inclines.

Coach,

I was wondering if my post would peek your interest. I was testing the waters in here to see what type of response I would get. I’m still curious…

I have read “Thrown Free”… First throwing book I ever read and loved every minute of it.

I do agree that 6 weeks would be the appropriate time required to reintroduce a starting strength discussion. Although, it is a learned topic for the heavy athletics. I was trying to step my way through the discussion starting with the lifts.

I can’t help myself bloom as a coach at heart and an athlete who has been blessed with knowledgeable people. It pains me to see it done the hard way.

PS – I did catch your post about Ryan and his hammer throwing problem solving. I liked it.

Bill,

Athlete’s use of “Active Stretching” through bounding, hops, and skips has been used for a long time in Europe and parts of the US. Unless I have an injury it is the only way I stretch prior to lifting, throwing or eating.

This style of training and competition has saved my bacon on more than one occasion. It’s slightly crude, not very precise, but like I said it’s the means to the end. Throw far.

An old thread but a good one.  Not much has changed apparantly.

Did 15 pull ups the other day my first set, I was tired after all the deads and cleans. 

Fronts, Deads, Incline, Clean and snatch.  I have another one I am working hard on, but we want that cat in the bag for now. 

Silverback wrote: Did 15 pull ups the other day my first set, I was tired after all the deads and cleans.  Fronts, Deads, Incline, Clean and snatch.  I have another one I am working hard on, but we want that cat in the bag for now.

Bring forth the goods Myles!  We will promise that Baab will not look. 

A Listers- (gotta have them): push press, front squats, Triplex Pulls, Twists, multiple direction KB Swings

B Listers - (these help a ton too) : Single leg explosive step jumps, RDL, Kipping Chin ups

A bunch of other stuff, but these come to mind.

Story - When I was in college, I thought I knew a lot, I said that I would "ALWAYS HAVE THESE EXERCISES IN MY PROGRAM"- Snatch pull from floor, RDL, Incline DB Press, and Landmine Twists...because they are THAT good. Over the years I switched these out for other stuff, and did these sometimes, but other times neglected them for many months. In going back to them now I am having big gains again. Man, my drunken, girl-chasing former self was onto something.