TRAINING LOG: Jake Sullivan

training

16# stone
*no reverse x 3-4
*step over x 3-4
*full standing x 6-8
*full spin x 6-8

56# wfd
*one turn x 4-6
*full x 4-6

28# wfd
*full x 6-8

22# hammer
*1 wind x 3-4
*2 wind x 2-3
*3 wind x 3-4

16# hammer
*3 wind x 3

meh, not a bad day but not a great day. still have lots of work to do.

***

macros = ? calories increased to maintenance, not really keeping track at this point, will start early in the week

 

******

5/7/12 - throws: wfd

Prescott Highland Games

24.5# BS- 36+ (2nd)
16# OS- 49+, 51'0'5" on extras PR (1st)
HWD- 39+ (1st)
LWD- 78+, 81'5 on extras PR (1st)
HH- 101'10" PR, 104'1" on extras PR (1st)
LH- 119+ (2nd)
Caber- 11:30 (18', 100#) (2nd)
WOB- 15 standing (tied for 2nd)

Overall = 1st w/ 12.5pts

BS was awful. I hate that stone and anybody that's ever thrown in AZ does to. Need to get a new stone, I'll be working with the AD to make this happen. Went 37+ with it last year, so this should've gone nearly 40, just couldn't get a hold of it.

OS was good. I was a bit nervous about debuting my full spin, especially considering all of the issues I've had with my groin (which, I might add, I haven't had in over a month now). First throw I under-rotated and ended up walking out of the box. Second dropped at 47', third dropped at 49'. Took extras and my first extra was a sweet pr out at 51'. At this point I just wanted to make my left foot faster so I could get a better wrap and more build up. Lost my balance on the delivery and fell over on my 2nd extra. On my 3rd extra I got my left around so fast I just didn't know what to do. Need more practice, more reps.

HWD was a shitshow. 39+ is good, but I had a huge throw lingering in me. First issue I had was the bobby dodd handle was BRAND NEW. Not a lick of leftover tacky or anything on it. I'm not typically one to complain, but this thing was slick and very tough to hold onto, even with a hook grip. Moving on, I just wasn't able to stay in the back of the box after my first turn. I was driving hard forward hard. Need to work on this and fix it. I have an idea as to what the problem is: when I cast it, it's casting forward which is pulling me forward. I need to either canter back harder or change the direction of the cast. Tough to explain but I think you'll see what I mean in the video.

LWD was also a shitshow, with the exception of one throw, a sweet PR at 81'5". Need to work on this a lot. I am rotating around the weight and this just isn't working. My finish is off, the sprint is off. The one throw that it all came together on was my 81' throw, in which I just focused on driving it FORWARD.

HH was probably my highlight of the day. With the exception of keeping that left arm straight, they look pretty flawless to me. Right knee is driving, Getting long and great extension, but I'm pulling in just a tad during extension and it's costing me 3-4" which translates to alot on the field. Dropped 4 out over 100' with the best of 104'1". Couldn't be happier, previous PR was 99'10.

LH was not great. If I was doing anything wrong on heavy, it echoed profusely on light. Was pulling in even more for some reason and just wasn't getting it moving fast. Heavy took a lot of juice out of me and I felt it here. I need to learn when to call it on extras.

Caber afterwards then WOB. WOB was terrible. Everybody was drained and exhausted and just wanted this to be over with. I took an easy pull at 15 and made it. Then up to 16. 2/3 pulls were early and out in front, not that they even had the height. Another was timed right but just not enough juice and tapped the bar.

Overall I'm happy. A games with a PR is good, let alone 3 PRs. Still much work to be done. Was still pretty sick going into the games and pulled out some clutch throws when I needed to. I've got a strongman next weekend then a sweet nearly 10 week break before the Flagstaff games July 21st. Time to get lean, fast and explosive.

Thanks to my sponsor Stewart and Torgerson Injury Law (http://www.1800ourlawyer.com/) for helping me out with everything they do. Nobody wants to get into an auto accident, but if you are unfortunate enough to, give them a shout. Professionalism, empathy and integrity are key qualities required to a run great business of thise genre, and Tod and Bethany possess them both. Thanks to sport kilt for keeping me looking good, though I wish they had my family's tartan.. haha. Thanks to Rich Wells who took over the AD spot last minute. He ran a good games and looks like he's up to 3 out of the 4 games in AZ now. Taking over buddy!! Thanks to my wife for her support and confidence. Thanks to my teammate Adam Brezina for pushing me to hit some PRs and he hit some of his own. Thanks to the other A class guy Brandon Hall for pushing me which resulted in some big tosses out of both of us. Huge things to come of this guy soon. Now it's time to get back to work so I don't get trampled in Flag. There's this B class guy that dropped a 121' light hammer and fouled a 49' standing ostone. FML I need to practice.

 

Heh, I know who this is... And he is an A class guy now. Not my problem anymore!

training

1.46 mile warmup on stationary bike

squats- bar x10, 135x10, 225x5, 315x5, 365x5, 385x5, 405x5, 435x5
bench- 135x12, 225x5, 275x5, 295x5, 315x5x2
rdl- 225x10, 275x10, 345x10
dips- bwx10, +mini band x10, +2 bands x10

***

macros = 42/220/246 (p/c/f) 2473cals

 

*****

5/30/12 - throws: hammer/lwfd

J - Thanks for this!  Your explanation was hugely successful in our little throwing group.   We applied this technique in sprint drills and every one of us found MAJOR gains!   Huge success.   We had guys in the group posting PRs just adding this movement to the start of the sprint drill. 

Now we just have to figure out how to reintegrate the cast.  :D

 

Thanks Beau, it's just a local park though. I was throwing on the grass itself but the maintenance guys told me to move since they just painted lines for a soccer field and the divots are a liability. So I moved to this spot (same park), but instead of throwing onto the grass, I'm throwing from the grass onto hard dirt (like baseball field type dirt) and it has a lake behind it. Man, I'll tell you, when it's 109 degrees outside, I just want to go jump in that lake, haha. I've got about 120ft of play with the dirt between the grass and the lake so no worries on losing an implement, even on the bounce, except maybe hammer, but I throw hammer at a different location. Thanks for popping in buddy. See you at pleasanton?

 

 

Is THAT why I keep eating up too much room? Not that I'm waiting too long, I'm not waiting long enough?

 

That is a funny story. You CAN get away with a slower turn. I did it for a long time. Make the turn fast enough so that you catch the weight right as it hits zero and you sprint. Problem with that is you can only put so much force on the weight, you're going reach max speed relatively quickly and you're going to tap out at your strength levels as you're really only apply force from probably 6:00->3:00 .

 

The more advanced you get, you need to find additional ways to add speed to the ball. Watch Larry Brocks big time LWFD throws. He separates like CRAZY. After his second turn, it looks like he's applying force to the ball from 9:00->6:00 and then again from 6:00->3:00 for the release. I'm probably somewhere around 7:30-8:00->6:00 and then 6:00->3:00 and I think I'm being generous. Now you aren't relying on strength anymore. It's pure technique at that point. How fast are you getting it moving? Larry Brock admits he wasn't the strongest guy on the field at any given time, but he took Worlds in 2010 and has some absolutely amazing marks. Same with Mike P and a whole lot of others. Sure, the extra strength and explosiveness helps. But in the end, the technician is going to take the double-U. Then you have guys like Matt V and Big Dan McKim = POWERHOUSE TECHNICIANS. Incredible technique, incredible power. These are the guys I aspire to be.


Same thing is to be said with hammers. The harder you push the more you suck. The technicians wins every time. Just last week I learned the "wood chop" McKim talks about. Best way I can explain it is to imagine I'm pulling a rope down from a pulley in the sky. As the ball is transferring off to my right side, I need to sink my hips and pull hard, "chopping" the ball down to it's low point. I played with it some today and hit 121' light hammer on 2 winds. I messed with heavy hammer for a while but couldn't get over 96' because they were too flat, just couldn't get a good pop with my hips. Squats this morning and then all my singles and doubles fatigued me. No excuses, just need to keep at it. Throwing tuesday, wednesday, thursday and saturday.. looking forward to it.

Thanks for coming in. I'm really glad I could help you out some. I'll try to get some slowmotion vid up soon. If anything, I'll have my camera with me on saturday when I train all the events so I'll get something then.

 

I went so much as to view the HTML source code for the pic on the IM site and paste that directly into the img tag and I couldn't get it to work. Oh well..