I've been remarkably self-disciplined so far this off season. I set myself up with a 3-week cycle, which I have basically done twice, now since the beginning of November. It looks like this:

Legs A ...squats, core crushers, leg extension, hamstring curls...two core exercises, cardio, either row machine or elliptical

Upper Body A ... incline bench press, upright rows, triceps pull-downs or skullcrushers, curls, 3 core exercises

Explosive A.... bosu squat jumps, hang snatch, suitcase dead lifts for speed, deep squat-jumps up to pylo box .... 2 core exercises....elliptical

Core A .... 6 core exercises, whatever I feel like on a given day from the list: sit ups, hanging leg lifts, incline board window wipers, landmines, standing lat pulls, lat pulls on roman Chair, hammer wind ab crushers, cable chops, Russian twists, suitcase dead lifts for speed....elliptical or row machine

Legs B ... leg press, split squats, sumo deadlift high pulls, hamstring curls, leg extension, 2 core exercises, rowing machine

Upper Body B ... push press, windmills, seated flys, bench rows, 3 core exercises, row machine

Explosive B: hang clean to push press, dumbell snatch, box jumps ....3 core exercises, elliptical

Core B ...repeat of Core A

------------

Christmas break is a chance to deload and do some throwing. Then I have a week before I go to North Carolina to throw with the Pockoskis for 4 days. When I get back I will repeat the above 3-week cycle and pile on the weight again.

Then deload for a week.

Then do another 3 week cycle which is all about speed. It will have lots of hang cleans, snatches, pylos, jumping, stadium step bunny hops, and so on. That takes me to about mid-March...

.......and it's time to start throwing Scottish again!

I've been throwing discus and shot put this winter. I'm hoping that the skills I build with those events will help me in the Scottish stuff.