TRAINING LOG: Jeff Ford

Been throwing for around 5 years, but a series of injuries
and illnesses have had me down for the last 2. Trying to
make it back to my old marks this season.

5/18
LWFD x10 - 41'
25# hammer winds - 3/side x3
15# hammer throws x10 - 72'
Power snatch & OH squat - 95x3x3
SGRDL - 135x3x3
RT chinups - blue band x3x3

Thanks Craig! It's been a weird 2 years. First a back
injury, then a hernia, then I caught malaria and lost
30lbs. Hopefully I can stay healthy this season.

This log should be titled:

"...answers to "Lucky.'"

Bodybuilding is your friend, chico.

I'd also recommend light (and I mean LIGHT) dumbell work and calisthenics.

Yeah, I've thrown with Greg a few times. I've noticed he
hardly lifts at all, or if he does, he doesn't log it.
Mostly just gets throwing strength from throwing, which
really, makes perfect sense.

sqeezemaster wrote: Yeah, I've thrown with Greg a few times. I've noticed he hardly lifts at all, or if he does, he doesn't log it. Mostly just gets throwing strength from throwing, which really, makes perfect sense.

Was pretty sure you had. 

He lifts.  I think CG Snatch and Trap bar stuff.  I'd ask him about it, for sure.

5/20
Spent about 45 minutes with my practice caber today. I
made it out of 16' 2x6 boards, so it's not that heavy,
but it's square with no taper. It went ok, eventually got
to where I was consistently picking it. Got a few runs
in, but no turns. 25-35mph winds certainly didn't help.

Broke out the old standards today. Mine are made of two
10' lengths of PVC, one inside the other, with a crossbar
also of PVC. I bungee it to a tree or fench, then raise
up the inside piece and fix it in place with a peg. I
measured today and found that when the end of the
crossbar that's attached is at 10' the other end is at 9'
4". Took 3 throws at that height with the right hand and
2 with the left, and none went over. I can tell I have no
pop in my hips and that I'm not finishing the pull.

All in all a good day, even if the only thing I got from
it was lots to work on.

5/24
15# stone, 10 glides aiming at a 30' cone
DB Bench - 40x8x3
DB Row - 40x12x3
Feet elevated pushups - 8x2
Goblet Squat - 40x15x2
Plank - 60s

Did a few picks with the blobs between sets. Managed to
break the 40# off the floor.

Traveled all weekend for a wedding. 2 8-hour drives in 3
days left me pretty stiff.

5/31
15# hammer - 15 throws
Best was 75' and worst was at 63'. Almost nothing in
between. I think I need to spend more time winding a heavy
hammer. When I try to add speed on my third wind I get off
balance and end up pulling in with my arms.

6/3
6kg shot, stand x10 - 39'. Felt good and explosive, just
need to build more power. Also, was losing the flick on a
few of these, concentrating on this added a foot.

25# hammer winds - 3x4 each side
15# hammer x4 - 66', 72', 72', 72'

Working on staying balanced and keeping arms long. Need to
make these even slower until that part comes around.

6/7

Out of town all day and got back too late to throw. Did
some quick lifting instead.

DB Bench - 20x20, 40x12, 60x8, 50x8, 50x6
alt. with BW Row x6/5/5/4/3

6/20
LWFD - 10 range throws at 40'

Been out of town for a week. These felt ok. Form wasn't
really there, but they all went the right distance without
much effort.

6/23
6kg overhead shot x6 - 39'
15# hammer x10 - 75'
Farmers DL - 50x10, 90x10, 110x5, 130x5, 150x5
1-leg RDL - 60x8x3
Coreblaster - 45x10x3
Split Squat - 45x10x3
Jacknife - 8x3