winter training

After talking to Craigor the other night over the phone he and I decided to post some of our off season stuff to possibly help some other throwers  (and hopefully mess up others, for instance ANY PRO!)  I have started my off seson training already even though I have 1 game left.  The first few weeks look a little like this. 

Mon  Safety bar squats 5x5,  Log push press  5x10 light wt,  Hang cleans or snatches 5x10 on cleans 5x5 if snatching (lt wt also).

Tue same workout but the push movement is 5x5  squat or bulgarian squat 5x10lt wt,  high pulls or power cleans  5x5 light wt,

Fri hang snatch or cleans 5x5 heavy,  squat or lunges 5x10  lt wt,  banded close grip explosive bench  5x10 lt wt,  really looking for speed on this exc. 

thats it for the first 3 to 6 weeks  I will come back and post my second phase of lifting and tech work in a few weeks.  Hope this helps some of you who have any off season questions. 

Sorry I meant wed instead of  tue.  I also should explain that I do a complex as a warm up.  Example  Deadlift 135 x6  power cleans 135x6  High pulls 135x6  squats bar on back 135x6  push press 135x6  this is all done with no rest  1 exc after the other.  Very brutal but a great warm up.  then my squat workout is a warm up set  example 225x5  then 350x5 then I start my 5x5 scheme with same wt.  The first few sets are not killer but set 3 to 5 gets rough.  You move up in wt the next week.  Basically  you have a heavy leg day, heavy push day, heavy pull day.  You can mix and match excercises on your light days.  That keeps your workouts from getting stale. 

Yikes, all the Masters better watch out, Baab is going to start lifting like a thrower instead of a crazed Tazmanian Devil with ADD .  If he doesn't get bored with such a "limited" program, I predict big gains in stength and power (not that he needs any...).

Let us know how it works out for you Mike.

 

Edited by Peter Ingleton

Mike,

I think the key with respect to recovery using such a program is cycling through one heavy, one medium, and one light movement each day.  Can't help you with the time problem, as unfortunately I'm in the same boat.

Have fun.

 

Edited by Peter Ingleton

Kerry, I assumed that you would start out with a pure brute power routine and then transition to the fast movements in late winter.  Is this a pre-conditioning phase or are you going to focus on the olympic type movements throughout?

Also, can I assume that you use the SS bar because it is easier on the knees?

Joe Kenn's stuf rocks

Dan the SS bar is really cool.  I use them for good mornings,   jump squats,  lunges, yolk walks,  1 leg squats (bulgarian), stone squats, front squats ,  zercher squats,   CURLS

kover wrote:   zercher squats,

Now you're just flat out lying.  We both know you don't zercher squat.

Well, in the great State of Texas we pride ourselves on our friendliness and openess. Miles, I TOLD you I was gonna get out my old training log and do a loong progression of pulls and pushes. SO, I'll be faithful to you and Craig and KO this year ................until I go stark  raving mad- hopefully not 'till march.