TRAINING LOG: DD Stewart

"Be prepared to start over" took a very long break to do it right. Did a boot camp meets hg thrower x6 per week over the past 2.5 months. This included boxing, long sled pull sessions, in the pool, some grappling with the boy, chopping, hiking with 20 vest, diesel crew shoulder rehab every day, ab wheel and med ball sessions, and 1 cross fit class per week. Love the cross fit folks but they need to go a little heavier. The goal was to do a throwing test 1/1/12 and make a decision. Did it yesterday -some light ( 19.5 ) br stone polish style 50% x10 25'-28' no pain, 25 lb short wt for dist 1 turn 50% x6 maybe 50' and 30 lb hammer winds with ball and chain-no release. Had my first real lifting session in several weeks today. Andy Bolton, John Smith and Ulf Timmerman meet in bar in Finland to discuss training. Combination of bar speed ( Smith ), deadlift focus ( Bolton ) , volume (Timmerman) focus on the deadlift ( Finland ). Pull/Back, Squat/legs, Upper Body-3 on 4 off. Squat day will be fast day coupled with a variety uni-lateral work- never heavy.

 

Week A Wk1

Sat Back/Pull Day Snatch Grip Hi Pull 5x6 @ 135, Clean Grip Hi Pull from knees 3x3 @ 175, semi bent knee stiff legs from 4" box 3x10 @ 185, pull ups on slant board 5x5, 10 second bent rows holds @ 95 x10 30 second recovery, and swinging seated db hammer curls 3x8 w/ 40's

 

 

 

 

Thanks Gene- maybe RI/SC ? The son at 13 is doing some damage on the judo mat. He's been training w/ some o-lifters at the Boston Barbell Club close to me. Some good young talent, like to see them stay with it for the long term. Getting caught up: See your entering the t&f coaching ranks -good for you. See if you can secure some old " come to shot put/discus practice by Rob Lasorsa, National Throws Development Coach ( ? currently ) Perform Better must have them.These are very basic and teach a very simple yet sound progression for small groups.  I spoke to him a fews years ago he's still active in the scene and a good contact. Art and I both go way back with him.

 

 

SSB Squats 3x15 125

Bench Squat 3x5 185

Jump to 36'Box 3x5 w/10 wt belt

10 yd sprints x10

lunges 3x10/10 10 db's ss w/ lateral band walks 3x20

reverse hyper 3x20 body wt

 

Super Set Flat DB bench and Decline DB bench 3 sets of 30 with 15lb dbs

Diesel Crew Shoulder rehab 3 circuts of 5 re/prehab movements

Band tricep extensions 5x20

 

Next 4 days will be all throw specific drills, fitness and shouder rehab. Some indoor shot and indoor 35 wt for distance 2 night. Start week b, week 1, day1 this friday.