Tom's Training

Srokus wrote: Throwing went well, i took about 20 throws with 5 throws over 54 feet with two hitting 55. I was feeling good. I need to slow down my first turn alot and be very patient and build on each turn. When the implement feels super light and the throw feels effortless.

LWFD? or open stone?

xtra0t wrote: Srokus wrote: Throwing went well, i took about 20 throws with 5 throws over 54 feet with two hitting 55. I was feeling good. I need to slow down my first turn alot and be very patient and build on each turn. When the implement feels super light and the throw feels effortless. LWFD? or open stone?

Collegiate 35 lb weight throw. I coach college throwers and use to throw it myself. I am using this as a cross training sort of thing in order to give myself a break from highland stuff but still being able to throw something. Plus a lot of the events are hard to throw indoors so yeah. my best with this implement is 60'2 so we will see if I can break that.

Josh Roslik wrote: Dude, You're not an idiot.  We've all done exactly what you're doing.  It's not so much dumb, as short-sighted.   Just pretend you're one of your athletes and put yourself on a program.  You KNOW how to do that.

I am working on it this weekend, I have some ideas and I think I got a plan, ha ha finally!

Srokus wrote: BTW what's in Phoenix in February? Regardless I probably won't go becuase I am saving money for some other games next year.

2/26-2/27 I believe it is, the Phoenix games.. A pretty big games, super fun. This will be my first games here in Phoenix (my hometown) so I'm hoping to really put on a show for the As and make the others work for it!! lol

Alright Dynamic Day:

Power Snatch 50k 3x8
Jump Squats 60k 3x25
Neder Press 60k 3x10
Tire Jumps BW 3x30
Tuck Jumps BW 3x20
Depth Jumps BW x15 of hit and broad jump and x15 of hit and vertical jump

Afterwords I felt drained and these workouts feel more like the days I use to train at Velocity Sports Performance. The negative is I feel exhausted and drained for a few hours after but the good side is I feel very jumpy and explosive. For example I was messing around at my school and was able to actually dunk a basketball (past attempts I was roughly rejected by the ball hitting the rim). Feeling ok about myself and getting my fat ass up that high. I am working on mapping out a training program for the rest of this month and next. Until then later.

"Pull" day you sons of mothers:

Deads 345 x10 375 x10 405 x10 (Felt good, no belt)
T-Bar Rows 180 x10 190 x10 200 x10
Cheat Curls 185 4x6 (Need to work on these a little bit, finally got a good technique down so now I can push the weight a bit)
Good Mornings 185 3x10 (didn't want screw anything up so I went a tad lighter on these, could've doen 225)
DB Rows 90 3x8
Upright Rows 95 x10 105 x10 115 x10

Overall good stuff, lower back is a little tight but not unheard of right? Feel good, threw a bit yesterday, had good pop but I need to fix some big technique issues. I am falling forward a lot on my throw and I am not getting a good seat at all. I need to fix this before the meet. But other than that things are going ok.

"Push" Day

Safety Bar Squats 315 2x8 was thrashed and had to drop the weight to 275 for the last set of 8. Had never used a safety bar so that was weird.
Bench 225 x8 245 x8 265 x8
Floor Press 225 3x10
Hip Thrusts 135 3x10 Never done these before so I was just feeling these out. I think I will keep these in my program.
Side Lunges 115 3x10 These are getting better and I feel like my legs are feeling benefitting from these.
Finished off with some Push Press 205 x6 215 x6 225 x6 235 x5 missed the last rep.

I lifted with a buddy of mine back at Aurora University today and it was good to get a different perspective on things. Good day overall and I think I am going to now incorporporate some core work at the end of each workout. Nothing drastic, just 100 reps of something. I also need to spend more time stretching, I am losing a little bit of my flexibility and I can't afford that.

Duncan McCallum wrote: Good work Hulk.  When I incorporporated abs into my program and really made it a focus (especially rotational stuff) I netted big gains. Well, big for a mortal. Tom SMASH!!!

Thanks, I am in no comparison where I use to be. Now I got guys like you and Dan to compete with, ha ha ha. Before we got a good throws coach at my college I did mostly power lifts and was able to put up some pretty good numbers 625 x3 for deads, 375 x2 for bench, and 550 x4 for squat. I then lost a lot of that for stuff that translated better to throwing. I am now trying to get a good mix of that in my first off season for the games. I did a bunch of core before the summer and it always has helped with throwing. When I start out  on a training program I like to add a new wrinkle every week or so until I have a a full training program. I started with just the lifting, then added the throwing and drills, then a bit of cardio, and now the core and stretching. I appreicate the reminder of rotational stuff, I tend to not do as much of that and my throws usually suffer from it.

"Blow"

Hungarian Cleans 205 3x8
Jump Squats 155 3x25
Drop Push ups BW 3x10 18 inch boxes
Hip Pops BW 3x10

Was feeling really sluggish today so I put my effort into these four and called it a day. Was going to try and do some plyos but I have no boxes in my garage so scratch that. Have a good Thanksgiving everyone! Enjoy some good ol' food and enjoy all you thankful for.

Tom,

3x25 on the jump squats...you going for pop or height on these?  Seems like an awful lot to me, being mortal and all.