Author Topic: The Road to 200'  (Read 42061 times)

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UMThrower

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Re: The Road to Nationals and Beyond
« Reply #15 on: December 11, 2010, 09:14:43 pm »
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I'd say I had a pretty solid meet today. 35lb weight throw was first. Warm-ups went well with one of my three-turns over 51'. I proceeded to sector foul my first three throws out the right sector line which was strange. Looking at the video now, I see why. Finally on my fourth throw I got one in the sector that was 14.40m, not very good but at least a mark so I could now really push hard on my last two throws. My next one was my best one of the meet at 16.33m qualifying me for New Englands. That's about 53'7" which for me is technically a huge PR over my best last year. My last throw was decent at 15.45m, not an improvement but a decent throw. Shot put was later. Warm-ups sucked but I expected that. My first throw was pretty bad in the low 12m range. My next two I fouled on purpose because they were really bad. My 4th throw I actually hit decently and threw 12.47m or 40'11" which was well beyond what I thought I was going to throw today. On my last attempt, I really bent my fingers back on the release and fouled the throw. I proceeded to pass my last throw rather than risk severe injury in an even that I will only compete in once. So two solid PB today. A couple of practices during finals week next week and then home where I will be spending my days in the dungeon getting stronger so that I when I come back, I'll be capable of much further throws.
6'3"
230lbs
35lb Weight: 17.46m
16lb Hammer: 57.36m
2k Discus: 46.16m

adarqui

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Re: The Road to Nationals and Beyond
« Reply #16 on: December 12, 2010, 02:28:54 am »
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I'd say I had a pretty solid meet today. 35lb weight throw was first. Warm-ups went well with one of my three-turns over 51'. I proceeded to sector foul my first three throws out the right sector line which was strange. Looking at the video now, I see why. Finally on my fourth throw I got one in the sector that was 14.40m, not very good but at least a mark so I could now really push hard on my last two throws. My next one was my best one of the meet at 16.33m qualifying me for New Englands. That's about 53'7" which for me is technically a huge PR over my best last year.

congrats man!!!!!! awesome




Quote
My last throw was decent at 15.45m, not an improvement but a decent throw. Shot put was later. Warm-ups sucked but I expected that. My first throw was pretty bad in the low 12m range. My next two I fouled on purpose because they were really bad. My 4th throw I actually hit decently and threw 12.47m or 40'11" which was well beyond what I thought I was going to throw today. On my last attempt, I really bent my fingers back on the release and fouled the throw. I proceeded to pass my last throw rather than risk severe injury in an even that I will only compete in once. So two solid PB today. A couple of practices during finals week next week and then home where I will be spending my days in the dungeon getting stronger so that I when I come back, I'll be capable of much further throws.

nice :)

peace

Flander

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Re: The Road to Nationals and Beyond
« Reply #17 on: December 12, 2010, 04:07:23 am »
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Nice. Congrats on the PRs man. Great work.

That weight PR beats my PR. So Ill have to come back and beat you now.

UMThrower

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Re: The Road to Nationals and Beyond
« Reply #18 on: December 12, 2010, 12:38:27 pm »
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Nice. Congrats on the PRs man. Great work.

That weight PR beats my PR. So Ill have to come back and beat you now.

Wait to you see the video. Far from good technique for me. Its scary to think what I'll throw with a solid technical throw.
6'3"
230lbs
35lb Weight: 17.46m
16lb Hammer: 57.36m
2k Discus: 46.16m

Flander

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Re: The Road to Nationals and Beyond
« Reply #19 on: December 12, 2010, 04:17:55 pm »
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Nice. Congrats on the PRs man. Great work.

That weight PR beats my PR. So Ill have to come back and beat you now.

Wait to you see the video. Far from good technique for me. Its scary to think what I'll throw with a solid technical throw.

Haha. I never train weight throw. I should start to though.

UMThrower

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Re: The Road to Nationals and Beyond
« Reply #20 on: December 12, 2010, 06:00:03 pm »
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I find that its only helpful for hammer throw as a speed throw because the ball comes around soo fast because it is so short. Fortunately I really need to work on that so the weight is helpful for the moment.

Here's the PR throw

<a href="http://www.youtube.com/watch?v=cF4AHGZ0XHc" target="_blank">http://www.youtube.com/watch?v=cF4AHGZ0XHc</a>
6'3"
230lbs
35lb Weight: 17.46m
16lb Hammer: 57.36m
2k Discus: 46.16m

UMThrower

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Re: The Road to Nationals and Beyond
« Reply #21 on: December 13, 2010, 04:09:19 pm »
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Unfortunately due to exhausting finals today and the monsoon that has suddenly appeared, no lifting tonight. Throwing hopefully tomorrow morning before my final and then lifting in the evening.

Edit*

Today's Workout

Push Press: build up to heavy triple-135lbsx3, 145lbsx2, 155lbsx3
Back Squat: 4 sets of 6 reps-225lbsx4x6
Pull-Ups: get 25 reps in as few sets as possible-8,5,5,5,5
Lateral Raises: 12.5'sx8, 17.5'sx8
Rear Delt Flyes: 12.5'sx2x8

I was able to get a ride to and from the rec center so I decided I'd rather get the workout in today than push it off. Push press went pretty well although i need to start using the rack that isn't facing the mirror because that messes up my technique. Back squat went fairly well. It felt pretty heavy on the first couple of sets but I was certainly capable of probably 4x8 with 225. Pull-ups were actually done in between sets of push press. I was surprised at how easily I got 8 reps and then how I was able to get 5 reps on each subsequent set. I would have done more Lateral raises supersetted with rear delt flyes but my ride had to go so I at least got a couple sets of them in.
« Last Edit: December 13, 2010, 07:32:34 pm by UMThrower »
6'3"
230lbs
35lb Weight: 17.46m
16lb Hammer: 57.36m
2k Discus: 46.16m

Flander

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Re: The Road to Nationals and Beyond
« Reply #22 on: December 14, 2010, 03:36:13 pm »
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Throw looks decent man. Considering how long youve been throwing I think its really good. Nice work.

UMThrower

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Re: The Road to Nationals and Beyond
« Reply #23 on: December 14, 2010, 05:05:43 pm »
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Thanks. My biggest issue and it haunted me throwing hammer today is falling hard on to my right foot in the 2nd turn.

Anyways today the weather was fairly warm (high 30's) and the snow had melted so I rushed out of my final to get to the fields before it got too dark to throw. Turns out it was a good choice.Warmed up with 4 6k throws just trying to feel the rhythm of the hammer then I threw the 16lb. My first throw with the 16 was in the mid 150's. My next one was in the high 150's. Then I hit a big one out past 165'!! That was my goal by the end of 2010 and I hit finally. My next throw was even better at about 169'. Then I hit another around 169' to 170'. My last good throw of the practice was a bomb to about 172' !! Finally got the big throw I was looking for with the 16lb hammer. They had one big technical issue that I don't want to turn into a habit but I'll be able to fix it during indoor. Tomorrow I have an upperbody workout after my last final.
6'3"
230lbs
35lb Weight: 17.46m
16lb Hammer: 57.36m
2k Discus: 46.16m

adarqui

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Re: The Road to Nationals and Beyond
« Reply #24 on: December 15, 2010, 12:11:40 am »
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Thanks. My biggest issue and it haunted me throwing hammer today is falling hard on to my right foot in the 2nd turn.

Anyways today the weather was fairly warm (high 30's) and the snow had melted so I rushed out of my final to get to the fields before it got too dark to throw. Turns out it was a good choice.Warmed up with 4 6k throws just trying to feel the rhythm of the hammer then I threw the 16lb. My first throw with the 16 was in the mid 150's. My next one was in the high 150's. Then I hit a big one out past 165'!! That was my goal by the end of 2010 and I hit finally.

awesome! congrats



Quote
My next throw was even better at about 169'. Then I hit another around 169' to 170'. My last good throw of the practice was a bomb to about 172' !!

WTFFFFFFFFFFFFF sick man.



Quote
Finally got the big throw I was looking for with the 16lb hammer. They had one big technical issue that I don't want to turn into a habit but I'll be able to fix it during indoor. Tomorrow I have an upperbody workout after my last final.

good work

Flander

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Re: The Road to Nationals and Beyond
« Reply #25 on: December 15, 2010, 04:52:14 am »
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Nice man. Its good to have some long throws in practice.

Yeah that thing with your 2nd turn isnt good. Ive done it myself. You need to get rid of that. To much power disappearing.

UMThrower

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Re: The Road to Nationals and Beyond
« Reply #26 on: December 16, 2010, 04:04:20 pm »
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Had a throwing practice today with the 35lb weight. I was super exhausted from finals this week so I was just not there mentally and physically in the practice and it showed with me putting in a rather piss poor performance. I had only throw that I would consider good by my standards and the rest sucked. Afterwards I took about 100 med-ball throws, mostly lefty and righty hammer style releases but some other types as well. Not getting my upperbody workout in given my current lack of energy and after all the medball throws. Saturday I'll be back home and I'll get back on my workout routine with the back squat workout.
6'3"
230lbs
35lb Weight: 17.46m
16lb Hammer: 57.36m
2k Discus: 46.16m

UMThrower

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Re: The Road to Nationals and Beyond
« Reply #27 on: December 18, 2010, 05:43:37 pm »
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I went to my little brothers first indoor track meet in high school. He threw the 12lb shot about 25' which given that when I was working with him over the summer, he struggled to hit 25' with the 4k shot is a big improvement since I last watched him. I'm glad the lifting program that I had him on for 6 weeks (it was 8 weeks but he got lazy after the 6th week) is starting to pay dividends. If he keeps it up and improves around 7 feet a year till he graduates, he'll be right around where I was when I graduated. Because of standing around all day, I'm only going to do a little bit of leg work tonight because my lower back is pretty messed up as well. I'm just going to redo last weeks training starting monday. We'll see how tonight goes. I'm going to at least attempt the 5/3/1 rep scheme prescribed for today in back squats but if I'm not feeling it, I'm shutting it down right away.
6'3"
230lbs
35lb Weight: 17.46m
16lb Hammer: 57.36m
2k Discus: 46.16m

UMThrower

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Re: The Road to Nationals and Beyond
« Reply #28 on: December 18, 2010, 08:38:34 pm »
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Today's Workout

Back Squat: 3 sets of 5/3/1 reps-245lbsx5, 265lbsx3, 285lbsx4
Good Mornings: 4 sets of 8 reps-155lbsx2

Did some overhead squats, lunges, foamrolling and box jumps to warm-up the body. Warm-ups through 195lbs felt fairly light on my back which was nice. The 225lb warm-up set felt kind of heavy as did the first set at 245lbs. 265lbs felt heavier than 245lbs obviously but 285lbs didn't feel much heavier on my back than 265lbs. My depth was probably a bit higher than I would have liked but I didn't have the mirror, being in my basement, so I'm not sure. They were definitely within and inch or two of parallel though which as a thrower is really enough depth. Although 285lbs felt light on my back, it felt really heavy coming up out of the whole. Maybe its because I've been focusing on keeping my back tight and holding the arch so I have been descending slower and not taken as much of an advantage of the bounce and stretch reflex out of the hole. I'm still fairly satisfied with 4 reps though because I was questioning my ability going into the workout to even get 3 reps. Because of the success, I decided that I was going to do one set of good mornings and one set of split squats. However on the 2nd rep of good mornings, I felt a really hard tug in my left hamstring and shut it down. I was afraid that I had pulled it, however it seems fine now. Tomorrow I have off although I might do some light snatch technique work in my garage where the overhead height is much higher. Tuesday will be day one workout and I'll probably just repeat weights for this week.
6'3"
230lbs
35lb Weight: 17.46m
16lb Hammer: 57.36m
2k Discus: 46.16m

adarqui

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Re: The Road to Nationals and Beyond
« Reply #29 on: December 19, 2010, 04:13:33 am »
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I went to my little brothers first indoor track meet in high school. He threw the 12lb shot about 25' which given that when I was working with him over the summer, he struggled to hit 25' with the 4k shot is a big improvement since I last watched him. I'm glad the lifting program that I had him on for 6 weeks (it was 8 weeks but he got lazy after the 6th week) is starting to pay dividends. If he keeps it up and improves around 7 feet a year till he graduates, he'll be right around where I was when I graduated. Because of standing around all day, I'm only going to do a little bit of leg work tonight because my lower back is pretty messed up as well. I'm just going to redo last weeks training starting monday. We'll see how tonight goes. I'm going to at least attempt the 5/3/1 rep scheme prescribed for today in back squats but if I'm not feeling it, I'm shutting it down right away.

nice work, what is he in 9th grade?