Martin roy training log

[Martin Roy]

Last Friday at Shaffer Park I used the 14 wfd for speed work. Focus was on quick feet and proper placement. If I can get the fast footwork down with the 14, quicker transition movement with the 28 and 42 shouldn't be a problem. Overall it went well and it didn't bother my shoulder.

Saturday was moving day for my daughter back to Sonoma State. Got my workout schlepping and building furniture from IKEA.

Sunday Gman and I hit Shaffer Park after he finished his shift at Wilder Ranch State Park. He's been very frustrated with his form on stones recently, especially open stone. Thus, while he did some serious stone work, I resumed speed work with the 14 and, then, because my shoulder felt okay, I moved up to the 28. No problem with the shoulder and it's nearly back to 100%. The work with the 14 appears to be transferring well to the 28, as I'd hoped. With the greater speed, I have balance issues to deal with but that won't present a big problem. I'm on a serious campaign to break 40 in lwfd.

[Martin Roy]

Rerun of Sunday afternoon session last night. Gman worked stones until he announced he felt like he was back on track, while I continued with wfd - speed and positioning with the 14 and the 28. I'm seeing some encouraging things happening. Work still in progress.

We finished with a few pulls on the caber just for fun.

Another good sesh. Gym tonight for some maintenance.

[Martin Roy]

Leg press last night; after the warm ups, 3 sets of 10 with 485. I wish I could squat or pull that number; the 45 degree slant really gives the illusion of incredible strength.

Other cardio stuff as well, plus pull ups.

This morning I pronounced my shoulder all the way back to 100%. Hammers tomorrow.

[Martin Roy]

Yesterday afternoon was the best throwing session in several weeks. Gman and I were out as usual but we were joined by my brother and his son-in-law, who has shown both interest and affinity for throwing.

Started with wfd, heavy and light. My coninuing focus is on footwork, speed, and with, the heavy in particular, the trajectory of the throw. Aiming to get more height. Gman, who has an uncanny understanding of the mechanics of wfd, pointed out that I'm forcing the weight instead of initiating a glide and whip action which will generate more speed with less force. After he demonstrated what he meant, it suffices to say that I know what the focus of my next wfd session will be.

After that we moved to hammers, a dozen or so tosses for each of us. I haven't done any real hammer work since Monterey so this was mainly to get the feel again.

Then I pulled out the caber for the S-i-l, who will be good at this once he gets a solid feel for the pick. He's got a strong pull right now, turning it several times out of about 10 attempts.

Today I'm considering doing some conditioning work on the football field at the high school, wind sprints and stairs. It's been awhile since I've done that and I feeling an urge.

[Martin Roy]

Changed my mind yesterday about the wind sprints and stairs. Decided I needed a good lifting session after I got in the car; I found myself turning towards the gym instead of the high school. It was the right move.

Longer than usual warm up on the elliptical because I was fairly tight from the previous day's throwing. Started with shoulder routine to loosen the arms, shoulders and upper back. Moved over to the rack for pulls. I haven't done these for awhile. Three sets of 5 with 135, same with 185, and again with 225. At this point I was feeling better than I had anticipated. Three sets of 3 at 255 and finished with 2 sets of 2 at 275, which went up smoothly.

Goblet box squats to cool down, then more elliptical and ab work.

Went to the bench to do some light work as a test for my shoulders. 2 sets of 5 with 95, 115, and 135. No pain, no problem.

Easy bike to cool down and long, slow stretch.

Overall, a good solid work session; the essence of iron therapy.

[Martin Roy]

Sunday was family stuff, but last night was lifting.

Started elliptical and then shoulder routine to warm up. Moved to bench for a more intense test of my shoulders. Three sets of 5 with 95, 115, and 135, very short rests between sets. Both shoulders were absolutely twinge-free, with no discomfort or even the slightest pain whatsoever. They simply felt great. Next session will be back on the 5x5 approach.

Traps then leg press - three fast sets of 20 with six plates.

Cool down on the bike and out the door.

Shaffer Park with Gman tonight for some tossing.

[Martin Roy]

Gman and I worked lwfd last night at Shaffer. My sole focus was generating the implement speed with my legs and hips instead shoulders and arms. Several times I could feel the whip action where the weight seemed directly connected with my right leg as it pushed and the weight pulled me around on the second spin. When I achieved that, the throws were long and effortless.

I'm on to something here and I have about about three weeks before Fresno to get it nailed down.

[Alan H]

Are you going to do the Fair at Rio Linda on the 13th? I'm going to try even though I probably won't throw all that well. I just need to keep a good attitude about it. Masters are Roger, me, Lance and Ray Harper.

[Martin Roy]

I'm not planning on Rio Linda because the following weekend marks the beginning of a four game run - Fresno, Dixon, Big Trees, and Ventura - on consecutive weekends.

[Martin Roy]

Light hammer session with Gman at Shaffer Park. It may well have been the best practice session ever. Consistently hit within 3-5 feet of my competition PR over the course of about 15-20 tosses. Very encouraging and I even impressed my brother who was shagging for us.