2011 Goals, training and throwing

[Alan H]

Goals for this Off-season (November 2010 through early March 2011):

A.) Lift three times a week from beginning of Nov. through the beginning of March. I have no weight-lifting numbers goals any more, as in "I want to back squat X number of pounds". Weights are a means to an end, and the real goals are on the throwing field. Lift for speed....only very seldom will I be "grinding up" heavy weights any more, I need to lift more moderate weights a lot *faster*.

B.) Lift smart. Plan my workouts. Check back on my progress, don't just go with my gut feeling. Be a scientist about it.

C.) Do NOT get hurt. I do not want to lose the back 1/3rd of the season to an aggravated injury that I gave myself while lifting in the off-season like I did this year.

D.) Practice with masters 50-59 6K shot put and Masters 50-59 discus on the weekends when I can. Go to a few winter Los Gatos Track Club all-comers meets. Get help from David Y. with shot put.


Goals for Next throwing season.

T&F: go to the masters worlds in T&F and throw discus and shot put. Just GOING is gonna be a big deal.
...shot put goal: 38 feet ... currently at 36 feet
...discus goal: 125 feet ... currently at about 105-110

HG goals - numbers

Light hammer: 90 ... 3 foot improvement from current PR
Heavy hammer: duplicate that miraculous 70 from Monterey!
Open Stone: 33 .... 1 1/2 foot improvement from current PR, and I'm doing it in practice right now.
Braemar Stone: 28' 6" .... 1 foot improvement from current PR, but I'm close in practice, now.
HWFD: get 30 with the SHA implement (got it with the Seattle implement this year)
LWFD: 54 ... this will be tough. Currently at 51+
WOB: 13' 6"
Sheaf: 24 ... eminently achievable with good knees.

HG goals - practice

Actually PRACTICE caber next year. You know, like more than once a month. sheesh
Spend a lot more time with HWFD, especially early in the season.
Three days training hammer, stones and LWFD with Mike and Mindy Pockoski in January
Workshop with Ken Lowther, esp. stones and caber Feb. 2011
One on one afternoon with Ryan Vierra, mid-March 2011
So Cal workshop with Francis Brebner, if it happens again

[KenB]

Good luck with your training. Looks as if you have developed a well thought out schedule for yourself. If all goes well you should attain your goals.

[o1d_dude]

Looks good, Alan. Caber practice is probably the best way of getting good at it. Do you have a caber? Frank and I make them.

Try to work in some cardio as well. 20 minutes a day on the exercise bike or something like that. Skip rope if you can. Anything that will build up some strength over time.

Kettlebells? There's a kettlebell group that meets once a week near you at Coyote Point Park. Dan John leads it. Gary John is there frequently, too and you will run into Gary at the All Comers meets.

[Alan H]

Looks good, Alan. Caber practice is probably the best way of getting good at it. Do you have a caber? Frank and I make them.

Try to work in some cardio as well. 20 minutes a day on the exercise bike or something like that. Skip rope if you can. Anything that will build up some strength over time.

Kettlebells? There's a kettlebell group that meets once a week near you at Coyote Point Park. Dan John leads it. Gary John is there frequently, too and you will run into Gary at the All Comers meets.

I did not know this, about the kettlebell group. That is excellent, thanks1

I have three cabers, but right now the ones I have are either too big or too small. The "just right" one got busted at the end of the season. I have an eye out for a likely tree.....I gotta go visit Piper George here from X marks, he says he's got stuff left over from the fire two years ago that I can cut.

[Detroitpete]

Good stuff Alan--see ya in Canada!!!!

[Alan H]

Good stuff Alan--see ya in Canada!!!!

I won't be in Calgary. The MWC this year is the same weekend as the Pleasanton Games. If there was ever a year when I had a ghost of a chance of standing on the podium at Pleasanton, this is probably the year. If I can improve this year the way I improved last year and IF I CAN NOT GET HURT, it could happen. It's a very long shot, but it's possible.

Now MWC 2012....

[o1d_dude]

My recommendation is to take a pass on Pleasanton next year and make every effort to attend the MWC in Calgary.

Saying "Yeah, I played at Pleasanton" doesn't carry the same weight as saying "I threw at the Masters World Championships".

The MWC is GEEZERFEST!!

[Detroitpete]

My recommendation is to take a pass on Pleasanton next year and make every effort to attend the MWC in Calgary.

Saying "Yeah, I played at Pleasanton" doesn't carry the same weight as saying "I threw at the Masters World Championships".

The MWC is GEEZERFEST!!

Old and WISE!

[Alan H]

The other problem is that I am flying to North Carolina this winter to train with Mike and Mindy Pockoski. Then I'm going down to So Cal in May for the Costa Mesa Games, and hopefully the Nor Cal-So Cal Masters Championships. And then I'm going to Enumclaw, WA again because I'll be giving an award, there. Not getting, giving....

Not sure if the budget has Calgary in it.

I want the MWC to be in Scotland again, dangit. I would MAKE the budget work for that , and red ink be damned.

[Detroitpete]

WOW--nice schedule Alan! Best of luck!