TRAINING LOG: Greg York

 

Me = lost and confused. Where is 0? I need lots of work on the weights. Watch more video. Hopefully figure it out.

 

jsully wrote: Oh, and I put up a new hammer vid from yesterday on my youtube. No slow-motion but it's got some 1 and 2 wind drills in there. The heavy hammer are all sloppy as shit so I wouldn't pay attention to them, lol. On the 2 wind you can see how I'm sinking my hips and pulling the hammer down on my right. That is key to getting it faster (outside of staying long and loose). I hit a 4' PR with the 2 winds with a long of 121' (very last 2 wind throw) and those felt good. Going to try to slow it down when I practice again on thursday, work on getting longer. On heavy hammer I wasn't letting the hammer get low enough and was in-turn flattening out the orbit, had no hip pop for the finish. Anyways, I remember you mentioning something about hammer vids in the past, so I figured I'd share. I'll update my log one of these days.

 

this is what I was referring to above (or back one page, I dunno). By having your first zero at 3:00 the low point is too far off to the right and can mess up the entire full throw. Think of your sprint drill. Essentially that IS the full throw, without the first turn, right?

 

You yourself said you were having troubles with putting together the full throw, but were having reat success with the sprint drill. Without seeing video, I'm going to guess that's because you're first zero is at 3:00. You're high point is then somewhere around 10:00 and you can never recover with your low point at 6:00. The entire rest of the throw the orbit is cock-eyed and you can never get a huge sprint on it. Video tape your full throws from the back and video tape your sprint drills form the back. Watch the angle of your orbit, the plane of it. Does the angle of the orbit lean one way or the other, or is it straight across the horozontal plane with the high at 12:00 and low point at 6:00?

You want "zero" to be as close to 6:00 as possible coming out of the very back. Frasure's WR sets his zero at about 5:30-5:00 ish, then drives it to 6:00. Some throwers let it get to 4:00. Most of them keep it as far behind them as possible. As the weight is going left behind you it'll reach it's low point and then it'll reach it's high point. This is where you be patient. If you start turning your upper body, that pushes the low point out to your right side and the whole throw is off. Sure, you can recover a lwfd, but you'll lose feet. With a hwfd, forget about it, the whole throw is done. As the weight starts traveling right again (while it's behind you) you want to sink down a little so it reaches it's low point near your right leg, preferably inside of it. After it's low point and it starts rising again, then you can turn your upper body a little. This is what I meant by guiding it. You're going to twist your torso a little to guide it to 12:00. This is where it's preference for your first turn. Turn late and you'll miss the drive to zero, turn early and it'll push you forward. It comes down to how fast you make your first turn.

 

The fact of the matter is, where you set your low point out the back dictates the entire rest of the throw. It took me a year and 10 months to figure this out. When I figured it out I immediately was hitting 38-41 consistently with the 56 (once I figured out when to turn, haha). Since I've learned the drive my average is now 40-42 with the occasional 43-44. With more reps I'm confident some big ones are in there.

 

Unfortunately, there's a chain of events, a butterfly effect if you will. Change one thing for the better, and it negates what you've drilled in for a couple hundred reps. Fix that and it negates something else, etc etc etc. One of the very reasons I love throwing. It's so technique driven.

Now if I could just figure out how to throw a stone.. DAMMIT!!!