Off-season training

[Alan H]

TODAY incline bench day

Stretch Cage, the usual
Incline Bench ... 12 x bar / 2 x 6 x 135 / 6 x 160 / 2 x 185 / 195 FAIL
bench rows ... 8 x 85 each arm / 2 x 6 x 85 each arm....time to move up!
Plate Transfer ... 4 plates on a "low" pylo box. Transfer to "high" pylo box. Now transfer back to "low". Turn around so I'm facing the other direction. Move from low to high...then back from high to low. Go fast. REPEAT for 3 minutes. Sweating like a pig. I saw video of Ryan doing this and figured it'd be a good break from the usual routine of core exercises.
triceps pull=down ...2 x 8 x 87 / 8 x 72
seated flies .... 2 x 4 x 190 "on the stack" / 4 x 175, 3 x 175 "on the stack"
Core 2 ...hanging leg lifts - 12x, 6, lazy butt
curls .... so the girls think I'm hot and I don't rip my bicep off the proximal end of my humerus , someday... 2 x 8 x 85 pound curl bar, standing.

[eclarkhb]

In the "So you want to be an athlete" thread, there is a link to some DIY instructions for equipment. I followed the instructions for a DIY Scottish Hammer - cost me about $10 total, and its awesome! Just thought I'd share - here's what I did:

I bought some sched 80 conduit at Home Depot - $2 for a 10' piece with a flange at one end. Then I bought some 1" weight plates for about $8 from Play It Again Sports. I got two 5 lb plates and two 2.5 lb plates. Cut the conduit down to about 48", slid the weights on. Wrapped the plates in duct tape to hold them together. Viola! Scottish Hammer!

Went to the park for some throws, did about 20 throws, thing works like a champ. Made MASSIVE improvements in my hammer technique today. Throws were consistently in the 65-75' range I think, I didn't really measure, just paced it off. But they felt good.

Went home & weighed my hammer, it's 16.2 lbs. Just about
perfect.

[Alan H]

In the "So you want to be an athlete" thread, there is a link to some DIY instructions for equipment. I followed the instructions for a DIY Scottish Hammer - cost me about $10 total, and its awesome! Just thought I'd share - here's what I did:

I bought some sched 80 conduit at Home Depot - $2 for a 10' piece with a flange at one end. Then I bought some 1" weight plates for about $8 from Play It Again Sports. I got two 5 lb plates and two 2.5 lb plates. Cut the conduit down to about 48", slid the weights on. Wrapped the plates in duct tape to hold them together. Viola! Scottish Hammer!

Went to the park for some throws, did about 20 throws, thing works like a champ. Made MASSIVE improvements in my hammer technique today. Throws were consistently in the 65-75' range I think, I didn't really measure, just paced it off. But they felt good.

Went home & weighed my hammer, it's 16.2 lbs. Just about
perfect.

All it takes is a little ingenuity!

The other day I was looking at some of Matt Vincents videos where he is practicing 56 pounds weight for distance. Dang, but if Matt, who is one of the best pro's out there, isn't throwing a stacked plate implement with a ring handle, instead of some fancy purchased job...