In-Season Training

[LitTrog]

Are you reading this, LitTrog?

Yes!

On the RMSA site the only 3 remaining games listed are in Tuscon, AZ, McPherson, KA, and Kirksville, MO. Two are too far to reasonably reach by car (gots me no vacation time until Dec.) and another is moot since it conflicts with my son's birthday. I'm looking, I'm looking!

[RogerWS76]

LitTroq I'm coming to throw in Tuscon! (My Grandson lives in Phoenix). Will I see you there?

[Alan H]

Sept 19, 2012

Rattlesnake Glen Highlanders

WOB
6x42 lb w best of 13...kept holding on to the handle at 14'

Open Stone - 16lb Shot
3x16 lb w no measurements taken...best throw was the last.

We had a new female Master throwing with us for her first time. Sounds like she's going to sign up for the Dixon games in 10 days. Are you reading this, LitTrog?

The Rattlesnake Glen crew will be gathering this coming Saturday to throw hammers and toss cabers on the Magni Throwers' home field so we should have more throwing updates afterwards.

New Female Master? Kimmie will be happy!!! I hope to get two new C class lasses to debut at Dixon, and repeat at Ventura. Both have been practicing for several weeks, now. MacFearchair has done about 6-7 practices and her numbers are solidly in the top 1/4 of womens C class, including sheaf numbers that will slaughter the competition. Shirelle has missed a few lately but has also got blistering sheaf numbers....the two of them will be duking it out for C class honors in sheaf, for sure. Shirelle also is throwing LWFD almost 50 feet, which is stunningly good. MacFearchair stuck a mess of throws out just shy of 40 feet at our last workout...not too shabby, eh? MacFearchair works her hiney off at caber and I think with another 2 sessions under her belt, she's going to "own" the Candy Stick....14 feet, minimal taper and about 35 pounds.


The womens class is growing!

I think Roger should re-recruit the two lasses he got to come out at Woodland!

[RogerWS76]

I'm working on it!

[LitTrog]

LitTroq I'm coming to throw in Tuscon! (My Grandson lives in Phoenix). Will I see you there?

Take a stroll through The Dogs of The British Isles area and you might find my Doppelganger on the bottom of your shoe. Unfortunately, 14 hours of windshield time is just too much for me right now...and my penury means flying is a no-go this year, too.

[RogerWS76]

Yeah, if it wasn't for my kids and Grandson in Phoenix I wouldn't have the excuse enough to fly there either and it's the same 14 hour drive for me. Oh Well, I was just telling my wife we need to go to Estes Park next year. Well ... we will see!

[o1d_dude]

Sept 20, 2012

Warm up
1x5x16K Goblet Squats
2x15x16K KB Swings
1x5 Half Turkish Get Ups
Bench Press
1x10x45
3x3-2-1x95-135-155
2x5x155
Snatch Grip Rack Pulls (Mid Knee Cap)
1x5x205
2x5x275
Front Squat
1x5x45
2x5x95
Waiter Walk
1x22.5 right hand up and down the driveway
1x22.5 left hand up and down the driveway
Ab Wheelies
1x5

Still haven't got the procedure down pat for getting my equipment arranged so I can zip through this workout.

I"m trying to work up to 75 reps in the warm up Kettlebell swings. The recommendation is to sets of 15 or so. The idea is to really grease the hinge movement which should be helpful in the WOB and Caber.

[o1d_dude]

Sept 21, 2012

Warm up
1x5x16K Goblet Squats
2x20x16K KB Swings
1x5 Half Turkish Get Ups
Bench Press
1x10x45
3x3-2-1x95-135-155
2x5x155
Snatch Grip Rack Pulls (Mid Knee Cap)
1x5x205
2x5x275
Front Squat
1x5x45
2x5x95
Waiter Walk
1x22.5 right hand up and down the driveway
1x22.5 left hand up and down the driveway
Ab Wheelies
1x5

This is Day 5 of the Even Easier Strength program. The kettlebell swings in the warmup and the front skwats are getting easier so I must be making progress.

[o1d_dude]

Saturday was the Hammer-Rama pt. II.

The Rattlesnake Glen Highlanders convened on the Magni-Throwers field to learn the Way of the Hammer. Not sure where the Magni group was but there were four of the Rattlesnakes present so the passers by saw kilted men tossing sticks and stones on Saturday as usual.

Sep 22, 2012

3x11 lb No measurements
3x12 lb No measurements
3x14 lb No measurements
3x16 lb No measurements
3x22 lb w best of 65'

We started out with the 11 lb hammer to work on technique and worked our way up to the regulation weight hammers.

The idea is to keep the arms long and loose, the feet slightly wider than shoulder width, the toes turned out slightly, the knees are slightly bent, the low spot of the hammer's orbit is to the right of the right foot, and the pull is up over the body on release. The "baseball bat swing" or a "golf swing" is INCORRECT.

Keeping the low spot of the orbit is maintained by the "catch". The shoulders rotate to the right while the hammer is overhead and the catch position anticipates the pull at the low point. The "pull" starts at or before the low point of the hammer's arc. Throwing the head and shoulders back during the release adds POWER to the throw.

The bent knees are important because they allow you to drive your hips forward while the hammer is up and behind the thrower's head. This is how you maintain your balance. They also allow you to do the "Highlands Hula" which is your hip movement to the side as needed to accelerate the hammer and maintain balance. Your arms are just along for the ride.

Robert and Dave both threw some PR's by the end of the day, and Roger had corrected a new of technique issues. He's still working on the muscle memory thing and trusting the technique but when he gets it all dialed in and starts cranking it, look out!

For fast twitch guys, learning to trust the technique is a challenge because strength and speed work pretty well. Strength, speed, AND technique work even better.

[Alan H]

Saturday was the Hammer-Rama pt. II.

For fast twitch guys, learning to trust the technique is a challenge because strength and speed work pretty well. Strength, speed, AND technique work even better.

Yeah. Even for us guys with a bit less fast twitch, this works pretty good.