Author Topic: The Road to 200'  (Read 42370 times)

0 Members and 1 Guest are viewing this topic.

UMThrower

  • Hero Member
  • *****
  • Posts: 761
  • Respect: +72
    • View Profile
The Road to 200'
« on: December 08, 2010, 12:18:53 am »
0
Background

I'm currently a thrower for the University of Maine. My main event has recently become hammer although in high school I excelled in the discus. I also high jumped in high school reaching a best of 6'4" even though I practiced the event once a week. I've been able to dunk a basketball since sophmore year of high school.

Stats
Height: 6'3"
Weight: 220lbs
Approximate Standing Vert: 28"
Approximate Two Foot Running Vert: 34"
Approximate One Foot Running Vert: 36"
Personal Best 16lb Hammer: 57.36m (as of 12/5/11)
Personal Best 35lb Weight: ~56' (as of 12/2/11)
Personal Best 2k Discus: 46,16m (as of 7/8/12)
Standing Broad Jump: 3.03m (as of 1/10/11)
Triple Bound Jump: 8.93m
30m sprint: 3.8 sec
Overhead 16lb Shot Throw: 53'10" (as of 8/5/11)
Goals (as of 2-26-13)

Spring 2013

Hammer: 64m-6k hammer
               58m-16lb hammer               
               52m-18lb hammer

Weight Room:
             
            Back Squat: 345lbs
            Deadlift: 415lbs
            Clean: 245lbs
         
Updated Focus:
Still in rehab mode after a tough and disappointing outdoor season. Made some decent technical practice in the fall but haven't been able to keep it going lately due to flare-ups in my left hip. It seems I develop really bad trigger points in my QL and glute muscles and am left unable to throw for as long as two weeks. Fortunately I'm able to continue to lift as it doesn't cause much discomfort in the area. This is a bit of a godsend as I haven't made nearly the lifting progress I needed to over the past 3.5 years. I'm finally starting to get a good base of strength from which I can begin to focus more on special strength for the hammer. I'm looking forward to my few meets this year and trying to finally throw over the school record in competition (I've now done it at least 3 times, twice in practice and once in warm-ups).
« Last Edit: February 26, 2013, 07:10:39 pm by UMThrower »
6'3"
230lbs
35lb Weight: 17.46m
16lb Hammer: 57.36m
2k Discus: 46.16m

UMThrower

  • Hero Member
  • *****
  • Posts: 761
  • Respect: +72
    • View Profile
Re: The Road to Nationals and Beyond
« Reply #1 on: December 08, 2010, 12:24:24 am »
0
Today's Workout:

Push Press: build up to "heavy" set of 3 reps-115lbsx5, 125lbsx3, 135lbsx1, 145lbsx3
Back Squat: 3 sets of 6 reps-205lbs3x6
Incline DB Bench Press: 4 sets of 8 reps-35'sx8, 40'sx8, 45'sx8, 50'sx8
Rear Delt Flyes: 2 sets of 8 reps-15'sx8, 17.5'sx8
Lateral Raises: 2 sets of 8 reps-15'sx8, 17.5'sx8

I took a lot of 35lb weight throws earlier today at practice. Threw a personal best of about 54' which is a good sign with my first meet of the indoor season this saturday. The workout today was a mixture of day 1 and day 2 because we had a snow day on monday and that prevented me from being able to lift and I wanted my day 3 workout at least 2 days out from the meet. Day 1 work included the Push Press and Back Squat while day 2 work included everything else. I also did a few pull-ups but I needed to give my back a rest because throwing hammer and the 35lb weight destroy your back like no tomorrow. I also played in an intramural basketball game afterwards. Felt nice to be playing some ball though I didn't play too well. Tomorrow I'm doing medicine ball throws as well as some turn work with an 18lb hammer. Maybe a couple throws with the 35lb weight, but probably not.
6'3"
230lbs
35lb Weight: 17.46m
16lb Hammer: 57.36m
2k Discus: 46.16m

Flander

  • Hero Member
  • *****
  • Posts: 2708
  • One beast coming up
  • Respect: +312
    • View Profile
    • Email
Re: The Road to Nationals and Beyond
« Reply #2 on: December 08, 2010, 01:20:03 am »
0
 :welcome:

Good to have you on board.

Do you get some video of your competitions?

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29643
  • who run it.
  • Respect: +7031
    • View Profile
    • Email
Re: The Road to Nationals and Beyond
« Reply #3 on: December 08, 2010, 02:47:52 am »
0
glad you're here man, another thrower like Flander, this forum is gettin` beast because of yall :)


Background

I'm currently a thrower for the University of Maine. My main event has recently become hammer although in high school I excelled in the discus. I also high jumped in high school reaching a best of 6'4" even though I practiced the event once a week. I've been able to dunk a basketball since sophmore year of high school.

Stats
Height: 6'3"
Weight: 215lbs
Approximate Standing Vert: 28"
Approximate Two Foot Running Vert: 34"
Approximate One Foot Running Vert: 36"
Personal Best 16lb Hammer: 49.78m
Personal Best 35lb Weight: 54'
Personal Best 2k Discus: 40.90m
Standing Broad Jump: 2.98m
Triple Bound Jump: 8.93m
30m sprint: 3.8 sec
Overhead 16lb Shot Throw: 50'

very nice stats due, very nice!




Quote
Goals

For this indoor season (by 3/5,6/11):
Throwing:
Qualify for IC4A regionals in the 35lb Weight throw-16.80m I think is the standard, got to check on that

Weightroom:
Powerclean: 255lbs for a single
Back Squat: 335lbs for a single below parallel
Flat Bench Press: 255lbs for a single
Push Press: 175lbs for 5 reps

Athletic Indicators:
Broad Jump-3.10m
Triple Bound Jump-9.20m
30m Sprint-3.6sec
Overhead 16lb Shot Throw-17m (~55'9")

For this Indoor Season (by 6/1/11):

Throwing:
  Hammer:
     Qualify for NCAA Eastern Regionals-not sure on the standard for this one yet, probably somewhere around 57m
     Finish top 5 at conferences
     Break School Record: 189'1"
  Discus:
     Qualify for New England Regionals- 45m
     Break into top 10 all time school performances-mid 45m I think will get me on it

Weightroom:
Power Clean: 265lbs for a single
Back Squat: 365lbs for a single below parallel
Flat Bench Press: 275lbs for a single
Push Press: 185lbs for 5 reps

Athletic Indicators:
Broad Jump: 3.15m
Triple Bound Jump: 9.50m
30m Sprint: 3.5sec
Overhead 16lb Shot Throw: 18m
 
I'm currently focusing on getting my squat back up to above 315lbs for a single because I was sick for 3 weeks and lost 10lbs of body mass (I was still eating above maintenance for me) as well as around 40 to 50lbs on my back squat. My workout is based around an "explosive" full body workout for day 1, standard upperbody work for day 2, and standard lower body work for day 3. I'm usually throwing 4 days a week with another 1 or two including conditioning circuits or medball throws.

Sorry for the lengthy post but I think that sums up pretty well what I'm all about with my training and goals.

don't apologize for the length of the post, especially the original post of your journal, the more the better :)

man i am surprised at your explosiveness considering your lifts, they don't "match up" in the general sense.. you are much more explosive than you are strong.. that's great though, man you will have some sick stats as your strength improves, seriously.

curious to see how your lifting goes, do you have a general template right now? If not i'll just check it out as you post.. but definitely really push that strength, lots of potential there given what seems to be a very small explosive strength deficit. Regardless of your standing vert, your broad jump/RVJ's/throws are pretty good considering your lifts.

peace man

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29643
  • who run it.
  • Respect: +7031
    • View Profile
    • Email
Re: The Road to Nationals and Beyond
« Reply #4 on: December 08, 2010, 02:50:42 am »
0
Today's Workout:

Push Press: build up to "heavy" set of 3 reps-115lbsx5, 125lbsx3, 135lbsx1, 145lbsx3
Back Squat: 3 sets of 6 reps-205lbs3x6
Incline DB Bench Press: 4 sets of 8 reps-35'sx8, 40'sx8, 45'sx8, 50'sx8
Rear Delt Flyes: 2 sets of 8 reps-15'sx8, 17.5'sx8
Lateral Raises: 2 sets of 8 reps-15'sx8, 17.5'sx8

I took a lot of 35lb weight throws earlier today at practice. Threw a personal best of about 54' which is a good sign with my first meet of the indoor season this saturday. The workout today was a mixture of day 1 and day 2 because we had a snow day on monday and that prevented me from being able to lift and I wanted my day 3 workout at least 2 days out from the meet. Day 1 work included the Push Press and Back Squat while day 2 work included everything else. I also did a few pull-ups but I needed to give my back a rest because throwing hammer and the 35lb weight destroy your back like no tomorrow. I also played in an intramural basketball game afterwards. Felt nice to be playing some ball though I didn't play too well. Tomorrow I'm doing medicine ball throws as well as some turn work with an 18lb hammer. Maybe a couple throws with the 35lb weight, but probably not.

nice workout man but i'm confused, why 205 @ 3x6 on squat? That's extremely light considering your 1RM?

peace man

UMThrower

  • Hero Member
  • *****
  • Posts: 761
  • Respect: +72
    • View Profile
Re: The Road to Nationals and Beyond
« Reply #5 on: December 08, 2010, 01:31:10 pm »
0
@adarqui

Yeah I've when I finally grew into my body (I grew 7 inches in one winter during middle school) I really gained a lot of athleticism. I think a lot of it comes from dunking on low rims when I was younger with my neighbor and we pushed ourselves to dunk on higher and higher rims.

205x3x6 is because of a couple of things. My current 1RM is about 295lbs. I am squatting twice a week with the 2nd day being based around wendlers 5/3/1 rep scheme. I had to get my two squat days in this week while giving myself ample opportunity to rest before my meet on saturday. I also played in an intramural game after so i didn't want to fry my legs with the 2nd more important leg workout coming tomorrow. After this weekend is our winterbreak so I'll have like 4 weeks where I can push the 3x6 on monday heavy and still be recovered for the 5/3/1 day friday.
6'3"
230lbs
35lb Weight: 17.46m
16lb Hammer: 57.36m
2k Discus: 46.16m

UMThrower

  • Hero Member
  • *****
  • Posts: 761
  • Respect: +72
    • View Profile
Re: The Road to Nationals and Beyond
« Reply #6 on: December 08, 2010, 01:41:57 pm »
0
Here is the basic template although exercises are subject to change based on circuit training/throwing/medball work during the week to prevent overtraining in certain muscle groups

Day 1: Explosive Full Body Work (primarily shoulder work though as of now)
Push Press: build up to heavy triple (I'm possibly going to switch this up to heavy 3x3 after this 6 week block)
Back Squat: 3 sets of 6 reps-straight weight
Pull-Ups: reach a certain number of reps in as few sets as possible. currently at 25 and trying to get it in 3 sets before consistently moving to 30 reps etc
Lateral Raises/Rear Delt Flyes: 4 sets of 8 reps-shoulder supplement and trying to keep them healthy especially when I get back into heavy benching
Will be adding some form of cleans into this day after these next 5 weeks

Day 2: Rest of Upperbody Work
Flat Bench Press: 5/3/1 rep scheme
Bent-Over Rows: 4 sets of 8 reps-ramping weight
Incline DB Bench Press: 4 sets of 8 reps-ramping weight, will be switching to Incline BB bench when I head home because I don't have DBs or a gym nearby
Some form of rotator cuff circuit: 3 sets of 10 reps
Bicep Curls: 4 sets of 8-10 reps-slightly for getting swole's sake but mostly to strengthen the biceps to prevent a tear when throwing hammer (I've heard stories of it happening, there is a ton of tension in the arms while throwing)

Day 3: Heavy Lower Body day
Power or hang cleans: build up to heavy triple
Back Squat: 5/3/1 rep scheme
Good Mornings: 4 sets of 8 reps-straight weight
Split Squats: 3 sets of 8 reps per leg (not BSS, more like a stationary lunge with out lunging, just up and down motion)
Various Core exercises for 5 sets


Throwing 35lb weight/16lb hammer/2k discus 4 or more times a week
Conditioning/Med ball Circuits twice a week
Sprinting usually after throwing once or twice a week

This is how it is set up for the next 5 weeks as I try and build my strength base back up to where it was by the end of the summer before I slacked off for a bit and then got sick. After these 5 weeks, I might keep powercleans on day 3 as well as having them on day 1, or I'll cut the ones on day 3 and just keep day 1. Not sure at the moment.
6'3"
230lbs
35lb Weight: 17.46m
16lb Hammer: 57.36m
2k Discus: 46.16m

UMThrower

  • Hero Member
  • *****
  • Posts: 761
  • Respect: +72
    • View Profile
Re: The Road to Nationals and Beyond
« Reply #7 on: December 08, 2010, 01:44:42 pm »
0
@ Flander

I've got some videos on my youtube page NHThrower8. A lot has changed in my hammer technique though and I am a million times better technically then I was during the spring. Unfortunately I don't have any videos from my practices where I've been consistently hitting 5 or so throws over 49m. I also recently learned to adjust my tempo which really helped in the weight and I'm sure it will help in the hammer but with all the snow we got, I won't be throwing hammer outside for a long time.

Here is the link to my best meet from last year

<a href="http://www.youtube.com/watch?v=opch5EBZPeE" target="_blank">http://www.youtube.com/watch?v=opch5EBZPeE</a>

Hammer technique was really ugly at this stage as I'm sure you can see, but I'd only been throwing hammer for 2 months at this point minus throwing the weight indoors off a one turn.
« Last Edit: December 08, 2010, 01:46:56 pm by UMThrower »
6'3"
230lbs
35lb Weight: 17.46m
16lb Hammer: 57.36m
2k Discus: 46.16m

UMThrower

  • Hero Member
  • *****
  • Posts: 761
  • Respect: +72
    • View Profile
Re: The Road to Nationals and Beyond
« Reply #8 on: December 08, 2010, 08:17:10 pm »
0
Practice today was mostly medball throws and hammer turn drills to work on technique. I discovered that I have to throw shot at the meet on saturday. Something I haven't done in over a year much less with the heavier 16lb shot. Technique was really poor for what it used to be in high school but I'm only throwing it to score points for the team. Doing some foam rolling and stretching later tonight. Practice again tomorrow which will be mostly 35lb weight throws and then my day 3 workout.
6'3"
230lbs
35lb Weight: 17.46m
16lb Hammer: 57.36m
2k Discus: 46.16m

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29643
  • who run it.
  • Respect: +7031
    • View Profile
    • Email
Re: The Road to Nationals and Beyond
« Reply #9 on: December 09, 2010, 02:29:34 am »
0
@adarqui

Yeah I've when I finally grew into my body (I grew 7 inches in one winter during middle school) I really gained a lot of athleticism. I think a lot of it comes from dunking on low rims when I was younger with my neighbor and we pushed ourselves to dunk on higher and higher rims.

damn ! 7 inches, thats a huge growth spurt in that amount of time wtf.. haha



Quote
205x3x6 is because of a couple of things. My current 1RM is about 295lbs. I am squatting twice a week with the 2nd day being based around wendlers 5/3/1 rep scheme. I had to get my two squat days in this week while giving myself ample opportunity to rest before my meet on saturday. I also played in an intramural game after so i didn't want to fry my legs with the 2nd more important leg workout coming tomorrow. After this weekend is our winterbreak so I'll have like 4 weeks where I can push the 3x6 on monday heavy and still be recovered for the 5/3/1 day friday.

ahhh ok that makes sense.

UMThrower

  • Hero Member
  • *****
  • Posts: 761
  • Respect: +72
    • View Profile
Re: The Road to Nationals and Beyond
« Reply #10 on: December 09, 2010, 09:03:01 am »
0
Yeah, worst growing pains ever that entire winter. Didn't "grow" into my body though until freshman year of high school and then my athleticism just took off.
6'3"
230lbs
35lb Weight: 17.46m
16lb Hammer: 57.36m
2k Discus: 46.16m

UMThrower

  • Hero Member
  • *****
  • Posts: 761
  • Respect: +72
    • View Profile
Re: The Road to Nationals and Beyond
« Reply #11 on: December 09, 2010, 07:56:08 pm »
0
Had throwing practice this afternoon. Went through my typical dynamic warm-up followed with some medball throws to prepare the body to throw. My left calf locked up really bad tuesday night and went away until this morning and it has been nagging me all day. I think it had some effect on my throwing technique today so hopefully it goes away for the meet this saturday. My one turn throws with the 35lb weight weren't very good which seemed like an indicator of things to come. My 3 turn throws were pretty rough today. I was still throwing consistently 47' but I should've been consistently 50'. My coach and I figured out the problem on the last couple of throws and finally I hit a couple decent technical throws. Unfortunately I was gassed at that point so the throw was only like 50'. Later I made the 1.5 mile trek from my house to the rec center. It had to have been near 10 degrees with the windchill.  Made the walk awful but I promised  myself that I would get my workouts in over the next 6 weeks no matter what.

Hang Cleans: build up to heavy triple-135lbsx3, 155lbsx3, 175lbx2, 185lbsx3
Back Squat: 3 sets of 3 reps-225lbsx3, 245lbsx3, 265lbsx6

Technique was pretty bad again on hang cleans. I think when I go home, I'm going to start pulling from the floor again and really get my technique more sound. Back squat went fairly well today. My warm-ups felt pretty light on my back and my technique felt solid. The working sets were also really good. I may have been slightly above parallel although it is hard to tell looking at my reflection in the glass and my quads bulge up above my hip crease so I couldn't see. Regardless they were fairly deep. I was probably good for 8 or 9 reps with 265lbs but I held back simply because of the meet this saturday. The rest of this rebuilding block and through indoor season, that won't be the case. I just want to get a good mark this meet so I can focus on getting stronger before conferences. Plus I'll have 4 or 5 weeks of undisturbed lifting over winter break.
6'3"
230lbs
35lb Weight: 17.46m
16lb Hammer: 57.36m
2k Discus: 46.16m

LBSS

  • Hero Member
  • *****
  • Posts: 11259
  • plugging away...
  • Respect: +5752
    • View Profile
    • Email
Re: The Road to Nationals and Beyond
« Reply #12 on: December 09, 2010, 11:32:59 pm »
0
I feel you about the cold. I went to Michigan. Ann Arbor is cold as all get-out in the winter. Getting to practices or workouts suuuuucked when I didn't have a ride, and even sometimes when I did.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

UMThrower

  • Hero Member
  • *****
  • Posts: 761
  • Respect: +72
    • View Profile
Re: The Road to Nationals and Beyond
« Reply #13 on: December 10, 2010, 04:22:14 pm »
0
Practice today was really light with the meet tomorrow. I went through my standard dynamic warm-up but I cut out the medball throws today so as to limit fatigue as much as possible. Instead I did some plate twists with a 25lb plate held at arms length to loosen the back up. My one turn throws were really bad again today. I was pulling the finish really bad which is exactly what you don't want/can't do unless you are ridiculously strong (which I am currently not). My first few 3 turns I took nice and easy much the way I would during warm-ups at a meet. I was again pulling them pretty badly to the left. I took 4 throws with some effort as kind of a competition simulation. My series was like 45', 49', 52', 48'. My technique was back in order today which is a good thing. I took a few shot throws as well, again nothing spectacular but this is the only time I'll be throwing the shot this year so I don't care. Hopefully getting a good nights sleep before the meet tomorrow where I'm looking for some solid throws.
6'3"
230lbs
35lb Weight: 17.46m
16lb Hammer: 57.36m
2k Discus: 46.16m

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29643
  • who run it.
  • Respect: +7031
    • View Profile
    • Email
Re: The Road to Nationals and Beyond
« Reply #14 on: December 11, 2010, 01:24:30 am »
0
Practice today was really light with the meet tomorrow. I went through my standard dynamic warm-up but I cut out the medball throws today so as to limit fatigue as much as possible. Instead I did some plate twists with a 25lb plate held at arms length to loosen the back up. My one turn throws were really bad again today. I was pulling the finish really bad which is exactly what you don't want/can't do unless you are ridiculously strong (which I am currently not). My first few 3 turns I took nice and easy much the way I would during warm-ups at a meet. I was again pulling them pretty badly to the left. I took 4 throws with some effort as kind of a competition simulation. My series was like 45', 49', 52', 48'. My technique was back in order today which is a good thing. I took a few shot throws as well, again nothing spectacular but this is the only time I'll be throwing the shot this year so I don't care. Hopefully getting a good nights sleep before the meet tomorrow where I'm looking for some solid throws.

hope you have a greet meet tomorrow man, kills those events.

pc