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Alan H
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| Posted: 2/19/10 at 9:30pm | IP Logged
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Hmmmm. Crossed arms, eh? So the bar rests on your chest and deltoids. I'm liking that.
Like this?
http://www.youtube.com/watch?v=j46xhQmgcTU
not sure about the bosu rim under his heels, though...
or this
http://www.youtube.com/watch?v=iZHC-4bF3PA
Having the weight low in the zercher was some serious lower back loading, though I thought about it later and decided that if I got my hips under it better, it would probably help with that. Also, loading the lower back is OK, that's how it gets stronger, right? Just got to do it "right".
Obviously I know nothing about any of this or I'd have thought of it myself, but whatever. I'm gonna try crossing my arms and doing some light-fast front squats on monday. NO BOUNCING.
Thanks, Myles!!
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Alan Hebert
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C. Smith
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| Posted: 2/20/10 at 6:25am | IP Logged
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I lack the flexibility to rack the bar properly for fronts as well, that's why I use straps. Lemme know if you don't know what I mean.
No bosu under the heels. No.
Low back loading is ok. And the whole point is to get the hips under there, just like we do in our throws.
Bouncing for fronts isn't necessarily a bad thing, done correctly, see every olympic lifter for an example.
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Kiltedthrower.com
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Alan H
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| Posted: 2/21/10 at 12:51am | IP Logged
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Thanks Craig...I'll remember that.
OK, today...three hour throws session today. I'm pretty ripped up from the past weeks lifting so I went kind of easy, still....man and I exhausted and sore. I need a couple of recovery days.
Today I threw and coached some new(er) guys, though the guy from the NASGA newbie forum didn't show up.
40 minutes of stone drills...toeboard drills, stepover drills, A-line drills
40 minutes of LWFD, single spin, first spin-stop...two spin-stop and full throws.
40 minutes of hammer...YAY...got my new Bobby Dodd 16 pounder out.
and about half an hour of caber. I managed to pop the 15 foot, 70-pounder over two times out of four even though I was out of gas. OK, so one of those was just *barely* over.
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Alan Hebert
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Alan H
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| Posted: 2/22/10 at 3:56pm | IP Logged
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THE THREE WEEK PROGRAM TO WORK ON SPEED AND STRENGTH
three weeks of large-fast motions combined with my usual core selection, followed up by a week of rest/vacation to heal up....and then we start regular throws workouts
Today I tried some front squats with crossed arms and 150 pounds.. They're OK, a bit uncomfortable, but that's all right. I think I'm going to mix 'em in now and then for variety. Thanks to guys who suggested 'em.
OK.... Today's party with Lady Gaga at the Gym at Arillaga.
quadriceps stretch, then...
fast back squats, really accelerate up off the floor... 3 x 6 x 180
fast incline db press ... 3 x 8 x 60 I need to move up to 65
lunge/jumps ... front/side/transverse... 6 x each side, serious heart rate buster
Core Selection:
lat pulls on roman chair... 15 each side with 55 pounds, move it FAST
hanging leg lifts ... 2 x 12
hammer wind core crushers on roman chair... 10 each way with 10 lb medicine ball
leg press 2 x 8 x 310 "on the stack"
rowing machine...wanted 10 minutes, bailed out at 8 minutes.
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Alan Hebert
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Alan H
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| Posted: 2/23/10 at 3:45pm | IP Logged
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Went in to day for Personal Trainer session #2 with demigoddes Cori, but somehow the reservation system kicked me out, so I just did an easy movement day. However, I tried some dead lifts for the first time in a very long time. I followed them up, immediately with 9 minutes on the rowing machine and I feel OK. We'll see how it goes tonight, but maybe that combination would work and I could do at least some light deads.
2/23/10
deadlifts...3 x6 x 150 ...was hard but OK, I could probably do 180 without busting a gut.
rowing machine... 9 minutes... love me some rowing, it's great for the hip rotators
Hungarian Core Blasters....live dangerously... 15 x 60 lbs.
buncha easy rubber band work on shoulders with huge ranges of motion, which is good...and I even tried "rubber band dead lifts"...pointless. They might not be pointless for some folks, like maybe people doing lower back rehab, but they're pointless for me.
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Alan Hebert
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KiltBill
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Glad to see the Deads worked for you. Rowing sounds interesting,don't know if my gym has a rowing machine? HMMM
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Alan H
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| Posted: 2/23/10 at 5:30pm | IP Logged
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Bill, I think the repetitive motion of the rowing machine works out the hard contractions that the squats and deads set up. I'm not saying this right, but the upshot is that I notice that my muscles aren't as tight if I row after squatting, than if I just walk away from the squat rack and do something else. Maybe it'll work that way for the deads as well. I suspect that I'm always going to have to stay away from "big weight", but if I can focus on moving lighter weights fast, and still do the motions, well.....nothing at all wrong with that, eh?
Like Myles and some other guys told me....you (meaning *me*) have to find what works for you. Just because a routine works for Craig or Greg or Ryan doesn't mean it'll work for ME. I kind of got focused on what other guys were doing...as in "Greg Hadley throws far, I want to throw far, therefore I must do what Greg Hadley does."... NOT.. WRONG.. BZZZZZTTTTTTT...Do not pass Go, do not collect $200.
Find what works for you (*me*), by trying a mess of stuff and then do those things. So.
Hip rotators... I don't know about the rest of the world, but when I finish a hard throwing workout, what's sore and tired are A.) hip muscles and upper thigh B.) calves
The rowing machine really works those hip rotators and upper thighs and besides, it's great cardio.
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thegnome
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I've been really digging the rowing machine as well.
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Alan H
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| Posted: 2/24/10 at 11:26am | IP Logged
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It's the morning after doing dead lifts... no pain, lower back is happy, knee is actually *better*, and no numbness in my nuts.
I am liking this! I will be teaming the rowing machine up with squats and deads in the future!
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Alan Hebert
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mthompson33
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thegnome wrote:
| I've been really digging the rowing machine as well. |
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+1
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Slainte,
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Alan H
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| Posted: 2/24/10 at 4:55pm | IP Logged
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DAY TWO of the three-week program to make me almost as fast, though not as strong and not nearly as good-looking as Bill Gray. 
lateral bosu squat jumps ...3 x 20
lateral/forward bosu lunges ...... 6 each side w/ 70 pounds
triceps cable pull downs...2 x 10 x 65
windmills ... 2 x 10 x 25
db overhead press ... 2 x 8 x 50 each arm
seated flys .... 8 x 205 "on the stack", 6 x 190 "on the stack"
cable chops, hi-lo, lo-hi .... 2 x 8 x 42 lbs "on the stack", each side..total 32 chops
Elliptical stairstepper; steepest and hardest settings.... 10 minutes
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Alan Hebert
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Alan H
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| Posted: 2/26/10 at 3:46pm | IP Logged
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Friday 2/26/2010
End of Week 1/3 of speed/strength building cycle
big quad stretch.....
Russian Squats/core crushers .. 8 x 95, 8 x 105 ...wow, lower back tired but 105 went fine.
incline bench sit ups... 10 lb plate on chest, 18 absolutely as fast as I can, annoyed I didn't do 20.
Russian Twists on incline board with 12 lb ball... 2 x 10
Sumo Dead Lift High Pulls .... 2 x 8 x 95 pounds...last time I did these I did 85 pounds and thought I was gonna die. This is a serious heart rate pumper. I must be getting stronger.
push ups...feet on 20 inch box, hands on wobble board, 20 as fast as I can
db snatch ... left wrist hurts, probably strained something and I'm resting it so just RH.... 2 x 6 x 85 pounds
Elliptical .... 17 incline/17 resistance, 8 minutes...quads *burn*, hip rotators feel it
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Alan Hebert
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J. Baty
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Alan, Does the goddess plan your workouts for you. They seem to be a good mix. Keep up the good work. You lucky dog.
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Alan H
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Demigoddess Cori, who works for Amazon Goddess Wendy, and who did my personal training session as part of the University Health and Wellness program suggested some new things. I showed her some of the basic throwing motions and said that I wanted to work on speed and strength for three weeks before taking 5 days off and then starting twice a week throwing workouts.
She came up with several good things...the lateral lunges, the forward/side/transverse jumps, the bosu squat-jumps and she ran me through doing the sumo dead lift high pulls to check on form. I need to pop my hips more, but I'm doing them safely. It was her idea to do the cable chops both hi/lo and low/hi. I'd just be positioning the pulley at waist level and pulling straight, when I did them. I can feel how the lo/hi chops are going to help with hammer, already.
I added these exercises to my core array...loaded sit-ups/hanging leg lifts/lat pulls/hammer wind core crushers/hypers/supermans plus just going down about 15% on some of my regular stuff and working for speed. I don't pre-plan which 3 of the core array I do on any given day I just make sure I mix 'em up a bunch and keep at it.
I picked up the Russian Squats/core crushers (not sure if Russian Squats is quite the right term) on my own by watching YouTube.
These all don't build raw straight-ahead strength but they're great for balance, quickness and strength in the kinds of motions we do. I'm really liking this. If I combine deads and back squats with rowing machine or elliptical time, I seem to be able to do them. I wish I'd found that out a month ago! Put it all together and I think this is a good plan for the next couple of weeks.
The other good thing is that I did a fitness assessment as part of this program and that included a 5-minute cardiovascular stress test. My cardio fitness was "acceptable" but not good, so now I'm working on that at least a little bit.
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Alan Hebert
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Alan H
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| Posted: 3/01/10 at 4:15pm | IP Logged
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3/1/2010
stretch...quads, hamstrings, gracilis
back squats.... 2 x 6 x 200 lbs...WOOHOO. That's big stuff for me!
situps, incline board, 10 lbs plate 19 as fast as I can.. I WILL do 20 next time.
incline db press, go for speed...2 x 8 x 65, and then four more to build character, though they weren't exactly "fast".
front/side/transverse jumps..single leg .... 5 cycles each side
hammer wind core crushers on roman chair ...10 each way, 12 lb medicine ball. Pretty funny, I was going for as much extension as I could and I slid completely off the chair on #7, going clockwise.
cable chops lo/hi and hi/lo really go for speed ...43 lbs "on the stack", 2 x 8 each side, total 32 chops
hip adduct/abduct .... 8 x 150 pounds "on the stack" left and right both ways
row machine ... 8 minutes 2:20/km, 1 min < 2:00/ km ...total 9 min.
..knee is tight, very tight. I'll Ben Gay it tonight.
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Alan H
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| Posted: 3/02/10 at 4:17pm | IP Logged
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3/1/2010
Had second appointment with Demigoddess Cori. She is the schiznit. Now, all you great big Manly Men may point and laugh at the vision of dudes rolling around on a mat, perched on a hard foam roller, but I have to say that I walked into that appointment with a sore, unstable knee from yesterdays squatting, and I walked out with a knee that felt about 95% capacity.
I look at photos of Larry Brock and Mike Pockoski and Bruce Aitkin laid out in extended hammer position and I can't conceive of how I'll ever get there. Well, now I have a nifty stretch to ease up those lats and delts and increase flexibility in my shoulders. Not only that, but it uses one of those trendy latex balls, to annoy the Alpha Males  . We talked over doing suitcase dead lifts instead of "regular" dead
lifts and I did them for her and got the nod. I like 'em, she likes 'em so Suitcase Deads it is.
I put the dumbells on the lowest plyo boxes (about 8 inches) and pull from there.
So I now have a T-Th routine through the end of March... AND...demigoddess Cori might come out on Sunday to our throws group and meet the guys and see what it's all about .
T-Th routine...light
exercise ball single/double delt/lat stretch
suitcase deads
bosu balance squats... I think I'm going to basically do light overhead squats on the bosu and go really slow to work calves
single-leg crossbody cable chops
spend a good 15 minutes with a foam roller on my inner leg adductors, glutes and pirriformis and quads. The 15-20 minutes we spent today worked flipping miracles on my right knee. I can commit to this!
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Alan Hebert
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Alan H
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I think I'm going to add hamstring curls...light, lots of reps to the T-Th workout.
Anyway, here's today.
bosu side-to-side squat jumps ....3 x 20
front-side bosu lunges.... 6 each side x 70 lbs
sit=ups, inclined bench w 10 lb plate....19 and a half.  sorta
dumbell curls...hate 'em but sore left wrist seriously does not like the bent curl bar...8 x 45, 6 x 40
bench dips with 45 lb plate in my lap.... 2 x 15 dips
lat pulls on roman chair....15 each side, 55 pounds, go FAST
triceps cable pulldowns ... 12 x 65 "on the stack", 10 x 65 "on the stack"
windmills ....2 x 10 x 25..yeah!!
seated flys on machine ...8 x 205 on the stack, 6 x 205 on the stack
light hamstring curls.....2 x 12 x 65 pounds, no biggie.
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Alan H
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| Posted: 3/07/10 at 7:19pm | IP Logged
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Got no sleep on Wed or Thursday and felt like total crap on Friday so I skipped a gym day.
Throws day today went well.
Good practice
today. I got a couple of guys in the Guild started out throwing, John
did well on his first time with caber and Roberto looks pretty good with
the light weight. Bert from Stanford came out, he's coming along. He's still throwing 50 LWFD with no form! He had a hell of time with the caber today, though.
Me, I'm happy...cleared 13 feet in WOB twice after everybody went home,
and that's with my Masters weight for distance so it drags on the
ground. All up , had about 8-9 WOB tosses.
LWFD 42-44 feet, which is acceptable. We did a lot of single spin drills today. I owned my 100 lb 13 foot
caber today, turned it four times in a row, all 12:00 - 12:30's. Open
Stone standing throws at 29 feet after my usual toeboard drills...skipped the drop-and-pops and A-line drills today, 'cause I had the Guild guys to get started. 29 is just fine for me.
I'm happy with where I am right now
in the season. All these weights this past winter have paid off.
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Alan Hebert
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Alan H
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3/8/2010
Back Squat ...3 x 5 x 200 felt good! time to move up to 220!
incline db press... 2 x 6 x 70
hanging leg lifts... 2 x 12
hammer wind core crushers on roman chair... 8 each direction x 12 lb ball
front-side-lateral jumps ...5 each side
hamstring curls .... 2 x 8 x 110 easy, do 'em to maintain muscle balance in upper leg
rowing machine...9 min.. 8 min + 1 minute sprint ,
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Alan Hebert
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West
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The hammer winds on the roman chair are killer! Good job man!
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Alan H
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West wrote:
| The hammer winds on the roman chair are killer! Good job man! |
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/HA! The slower you go, the more they hurt! LOL
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Alan Hebert
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Alan H
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| Posted: 3/10/10 at 4:48pm | IP Logged
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Todays sweatin' gruntin' saga
at the gym at Arillaga..
bosu jump-squats ... 3 x 20 lower back exhausted
bosu front-side lunges ... 5 x 80 pounds each side. It's not the lunge that's killer, it's holding the balance point for a five count and then pushing back *hard* that kicks your ass. I always pick the most under-inflated bosus I can find.
cable chops, hi/lo..lo/hi ...10 x 53 pounds each side, 10 x 46 pounds each side going for explosive speed...total of 40 chops. I've changed my stance on these so I'm really pulling from *behind* me, that makes for a much longer pull.
bench rows 3 x 6 x 85..OK, slipped a few in there with the 90 pound db
stupid curl machine that limits range of motion 2 x 10 x "60" on the "stack" or whatever.
triceps cable pull downs...2 x 10 x 73 lbs
windmills .....2 x 10 x 25
seated flys ....8 x 190 on the stack, 4 x 190 on the stack NO GAS!
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Duncan McCallum
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"bosu front-side lunges ... 5 x 80 pounds each side. It's not the lunge that's killer, it's holding the balance point for a five count and then pushing back *hard* that kicks your ass. I always pick the most under-inflated bosus I can find."
Can you break this down for me? Sounds like a good tool for my rehab...
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Alan H
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Duncan McCallum wrote:
"bosu front-side lunges ... 5 x 80 pounds each side. It's not the lunge that's killer, it's holding the balance point for a five count and then pushing back *hard* that kicks your ass. I always pick the most under-inflated bosus I can find."
Can you break this down for me? Sounds like a good tool for my rehab... |
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Sure, Duncan...
I set up three bosus. One is directly in front of me, one is off to my right side and one off to my left side. They're about three feet away from me. You will find the right distance for yourself, by trial and error. You've made a little isoceles triangle of bosu's, with the bosu's at the corners.
OK, I pull a couple of dumbells off the rack and hold them hanging down at my sides. I step into the bosu triangle so that two of them are directly off to my sides and one is straight forward. I start with my right leg. I lunge forward, landing with my leading, right foot on the bosu in front of me. I go down low, working hard to maintain balance, just like you would on a lunge on the floor. Back is straight, just like a regular lunge.
Basically it's like the first half of this video, only with weight...
http://www.youtube.com/watch?v=7OKyhVNy4D4
When I'm as low as I can comfortably go, I do a slow five-count, and then push back, *hard* to center. The "squishier" the bosu, the harder it is to maintain balance, so get the mushiest ones on the floor.
Now I lunge out to the side, go low, hold for a five count, and push back *hard* to center. I find that I'm usually letting the weights hang fore-and-aft on the side lunge, rather than at my sides like they are on the forward lunge.
Now, switch legs. If I started with the right leg, now I do the same thing with the left leg. Lunge forward, and hold...push back. Lunge to the side and hold...push back. Repeat for five pairs of lunges on each leg, more if you want to.
There are three good things about lunging onto a bosu. 1.) there's no impact, so it's easy on the knees. 2.) the bosu is unstable, so you are really working your ankles and calves to hold the low position for a five count. 3.) the bosu "gives" when you push off to come back to center, so you have to push off hard to get back. Honestly, I think that a hard push-back from the forward bosu lunge also translates well to some more *pop* in the stones/shot put, but that's just me.
I usually do this with two 35 pound, or two 40 pound dumbells in my hands. You'll probably need more, or you can just do more of them.
I also do bosu jump squats like this....just fast forward through the chick blabbing her mouth off and you'll see what it is. You have to maintain good lower back position. 3 sets of twenty, really trying to jump *up* as I go over the top is a good heart-rate buster and my quads feel it. There's no magic to the bosu in this one, you could just as easily jump over a pylo box. The bosu is just handy, and it's already there.
http://www.youtube.com/watch?v=-Gw6hWu6oZA
And finally, I think this looks like stupid fun as an alternate to jump rope. If you do this, POST VIDEO.
http://www.youtube.com/watch?v=NGXIQj4sTn8
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Alan H
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Todays experimental day
bigtime ham/quad stretch
suitcase dead lifts, with variations. OK, so here's how I did this. I set up the two lowest pylo boxes on the floor about 2 feet from each other. On each pylo box goes a 60 pound dumbell. I stand in between the boxes.
1.) hunker down, pick up right dumbell...stand up fast
2.) hunker down, put down right dumbell, grab left dumbell .... stand up fast
3.) hunker down, pick up right dumbell (now holding both dumbells/120 pounds) ....stand up so fast my feet clear the floor.
4.) hunker down, leave dumbells on boxes...stand up empty handed
Repeat..........repeat for two set of five of the above routine. Oh yeah, quads feel it and heart rate goes way up!
Hamstring curls .....2 x 10 x 115 pounds, easy, just to maintain balance
hip adductor/abductors ... 2 x 10 x 165, yeah, up 15 lbs
stairmaster, old fashioned...8 minutes then my quads couldn't take it any more
I'm going to figure out how to mix up lifting routines once I start throwing and the suitcase lifts will be a part of it.
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Alan H
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Todays workout....last day in the three-week plan to work on getting both strong and Mobile and Explosive.
3/12/2010
Russian Squats/core crushers...those twist-dip squat things... 2 x 12 x 110..every week I go up another 5 lbs, today I added two more reps.
Sumo Dead Lift High Pulls ... 2 x 8 x 95 lbs
push-up... feet on 24 inch latex ball 20 as fast as I can and then 15 more to build character
sit-ups with 25 pound plate on chest ....15
lat pulls on roman chair .... 13 x 55 pounds each side
dumbell snatch....decided to go for it and see if I could snatch 100 pounds.. Tried 4x ..FAIL, but allllmost got it, twice.
hammer wind core crushers on roman chair .... 10 each way with 8 lb ball
rowing machine.... 9 minutes 2:30/1500 meters, then 1 minute sprint.
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Alan H
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| Posted: 3/12/10 at 4:09pm | IP Logged
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So, today is kind of a big day. Today is the "official"..End of the Off-Season. Next week I start throwing 2 x a week. I will lift light/whole body on Mondays and squat on Fridays. T-Th I throw. So next week I start the..what?? ON-Season?
First "Games" is April 10th, that's a demo day. The first "Real" Games, sort of the moment of truth is Woodland, end of April. I have six weeks to take whatever gains in strength I've posted this winter and turn them into feet and inches on the field.
Did I get stronger this winter? HELL, yes. When I started I could barely do a dozen push-ups, nonstop. Today I did 35 pushups with my feet on a 24 inch latex ball, hands on wobble boards, wobbling around. I've gained muscle mass, lost some fat, and I'm in much better aerobic shape than I was in October.
So like I said, this is a big day. This is the first time in almost two decades that I have set a conditioning goal, had something like an actual plan (sort of) and stuck with it for five months. Honestly, except for my on-again, off-again attempt at a program last off-season, I haven't made a concentrated effort to get in the gym for two decades. The last time I worked out hard, seriously hard for an extended period was wrestling season my senior year in High School. That would be 1975. Yeah, I ran a lot during the 80's and did several 10 K runs. I Busted hump for seven-eight weeks in 2003 and did the Truckee-Tahoe 25 km Cross Country ski race. But I've never set goals like this and worked this hard for this long, like I have these past five months. In five months, I think I've missed three days, total due to work or other smack that kept me out of the gym. My only regret is that I didn't hit on a real program that would work for me until only about a month ago. Between some ideas I got on this forum, Amazon Goddess Wendy's wisdom and guidance, and some coaching from Demigoddess Cori, I've found something that works for me.
Even if I see minimal improvement in my throwing, the fact that I did this, that I worked this hard, this consistently for the past five months is a serious "victory" for me. It may be no big shakes for you guys who get in the gym all the time, but I'm just a little bit proud of myself for doing this.
__________________
Alan Hebert
Geezer Class Thrower
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West
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| Posted: 3/12/10 at 4:38pm | IP Logged
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Congratulations on sticking to it Alan! Its incredible how much energy it takes people to get off their butts and do something, expecially when they dont feel like doing it. (i can vouch)
Wont we see you in Vegas?
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Drink to the fame of it, honor the name of it, The Tartan.
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Alan H
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| Posted: 3/12/10 at 5:03pm | IP Logged
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West wrote:
Congratulations on sticking to it Alan! Its incredible how much energy it takes people to get off their butts and do something, expecially when they dont feel like doing it. (i can vouch)
Wont we see you in Vegas? |
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I am tempted to try to make it to Vegas, if only so I can talk smack to Jay while he stomps my butt on the field, again! However, I'm saving my pennies for the MWC in Denver.
I will be at Costa Mesa in May, though, and the Mrs. and her brother and the kids will probably be along. I might drive down for Ventura, too since we lost our October Games here in Nor Cal..
__________________
Alan Hebert
Geezer Class Thrower
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Silverback
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| Posted: 3/12/10 at 6:05pm | IP Logged
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Progress is intoxicating.
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Mule
http://sporttalkwithmyleswetzel.com/
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Nasgaweb Forum : Training Logs
Topic: TRAINING LOG:Alan Hebert
