Triskaidekaphobia - Joshua's Training

**Alan H** · 25th February 12, 10:00 PM

NICE! I like your platform, too. Keep that up and you'll be throwing big, right out of the blocks.

**Joshua** · 26th February 12, 07:43 AM

Originally Posted by Alan H

NICE! I like your platform, too. Keep that up and you'll be throwing big, right out of the blocks.

Thanks for the reminder. I have to go to home depot today to get 2x4's for a trig. And yard measuring tape.

Only training 1 time a week is useful for a couple of reasons (especially after a 2-year hiatus from lifting), but now I think I'm strong enough to start adding a throwing day and I've got a 14lb and 21lb stone sitting in my garage, as well as as 42lb WFH.

**Joshua** · 26th February 12, 08:23 AM

Decided to peruse NASGA and get my old numbers so I know what to aim for. I've only thrown in 3 competitions, although I've been a judge for 3-4 of them.

2006 Games Season
Z-Hills (my first games)
16lb Stone (Open): 30' 10.5"
HWFD: 23' 1/2"
LWFD: 50' 1.5"
Heavy Hammer: 61' 9"
Light Hammer: 77' 1.5"
Caber 15*
WFH: 11'

Dunedin 2006
17lb Stone (Open): 31' 11"
HWFD: 26' 4"
LWFD: 52' 10"
Heavy Hammer: 59' 6" (I fouled on a 62' throw)
Caber: 70* (100lbs)
WFH: 11'

Dunedin 2009
22lb Stone (Open): 22' 9"
HWFD: 22' 1"
LWFD: 45' 4"
Heavy Hammer: 62' 8"
Caber: 70* (100lbs)
Sheaf: 16'
WFH: 11'

Knowing this (and the fact that I was stone drunk during 2009's games throughout the whole thing), I know what I can aim for in 2013.

2012/2013 Goals:

Stone: 25' or better in the stone (20lb) or as much as 30' for a stone lighter than 18lbs.

HWFD: This and the light distance are my events and I'm sure with some work I can hit 30'

LWFD: 60' - no excuses

Light Hammer: 80' plus (although seeing as I don't have the implements yet, I may not get a chance to train this one as often as I would like)

Heavy Hammer: 75' or better

Sheaf: Hit better than the first height (usually 16')

WFH: I've hit 12.5' in training 3 times. I have to hit this on game day. This is my favorite event of all time, across every sport I've ever competed in, and yet I suck at it. I want 13', but I will take 12.5' to beat my friend Travis.

**Alan H** · 27th February 12, 12:35 PM

Excellent. Those 2006 numbers are solid B class. Get those again and move on!

**Joshua** · 28th February 12, 06:04 PM

Throwing - Worked up a good sweat throwing by myself, and gave about a pint of blood to the mosquitos. I think I am going to stick with the Vierra-style (also called South African) throw (face outside the trig on strong side of the box, big outside leg in, dip down, twist and drive up)

14# "Dinosaur Egg" Stone
23'
Foul
Foul
27' 6"
22' 8"
26' 4"
26' 9"
27' 6"
28' 8"
28' 1"
Foul
28' 10"
Foul
30'
28' 9"
27'
28' 3"
28' 10"

42# WFD
22' 3"
23' 4"
26' 5"
23' 2"
Foul
22' 4"

22# "Easter Island" Stone
23' 2"
24' 5"
27' 2" (Fouled one step over, but it was an otherwise PERFECT throw and my upteenth attempt at a S. African/Vierra style spin-throw)
22' 3"

**Joshua** · 20th February 13, 01:54 PM

Originally Posted by Joshua

Decided to peruse NASGA and get my old numbers so I know what to aim for. I've only thrown in 3 competitions, although I've been a judge for 3-4 of them.

2006 Games Season
Z-Hills (my first games)
16lb Stone (Open): 30' 10.5"
HWFD: 23' 1/2"
LWFD: 50' 1.5"
Heavy Hammer: 61' 9"
Light Hammer: 77' 1.5"
Caber 15*
WFH: 11'

Dunedin 2006
17lb Stone (Open): 31' 11"
HWFD: 26' 4"
LWFD: 52' 10"
Heavy Hammer: 59' 6" (I fouled on a 62' throw)
Caber: 70* (100lbs)
WFH: 11'

Dunedin 2009
22lb Stone (Open): 22' 9"
HWFD: 22' 1"
LWFD: 45' 4"
Heavy Hammer: 62' 8"
Caber: 70* (100lbs)
Sheaf: 16'
WFH: 11'

Knowing this (and the fact that I was stone drunk during 2009's games throughout the whole thing), I know what I can aim for in 2013.

2012/2013 Goals:

Stone: 25' or better in the stone (20lb) or as much as 30' for a stone lighter than 18lbs.

HWFD: This and the light distance are my events and I'm sure with some work I can hit 30'

LWFD: 60' - no excuses

Light Hammer: 80' plus (although seeing as I don't have the implements yet, I may not get a chance to train this one as often as I would like)

Heavy Hammer: 75' or better

Sheaf: Hit better than the first height (usually 16')

WFH: I've hit 12.5' in training 3 times. I have to hit this on game day. This is my favorite event of all time, across every sport I've ever competed in, and yet I suck at it. I want 13', but I will take 12.5' to beat my friend Travis.

NASGA got updated with Sarasota numbers - I'm quoting this old post to compare...

16lb Stone (Open): 28' 1.5"
HWFD: 22' 4.5"
LWFD: 38'
Heavy Hammer: 55' 3"
Caber: 70*
WFH: 11'
Sheaf: 16'

**Joshua** · 21st February 13, 10:37 PM

clean and jerk up to 245lbs, 2 singles
front squat up to 285lbs, triple
box jumps, 10 single jumps to 24" box, 2 sets of 5 to 18" box

**Joshua** · 24th February 13, 07:21 AM

Yesterday:
Squats up to 365lbs/166kg
Weighted Jumps (triples) with a trap bar: 155lbs (70.5kg), 245lbs (111.4kg), 265lbs (120.5kg), 295lbs (134kg)

The weighted jumps were a new thing from watching Ryan Vierra's training videos. He calls them Jump Shrugs.

After my workout, I ran some errands. Picked up 22lbs of plates from used sporting goods store... then picked up a new pitchfork handle, picked up some hammer spikes from a friend in the area, and finally another store to get some conduit for a hammer. I now have a new implement to train by myself if needs be... here are the fruits of my labor from the painful lessons I've been learning at these games (new cleats, hammer spikes, get a hammer for practice):

**Alan H** · 24th February 13, 01:28 PM

GOTTA have a hammer to practice with. Stacked plates is totally fine, but if you want to get better, you HAVE to have a practice hammer. This will pay off.