Trog Log: Transforming a 170-pound weakling into a highland athlete.

[Alan H]

Got some throwing in this morning and took video. As soon as I get an adapter to turn my 6-pin firewire into a 9-pin, I'll have them up (Thursday?). Something is seriously wrong with my LWFD. Don't know if the weight I made is too long, too floppy, or if I'm too weak.

The part in bold text? No.

[LitTrog]

The part in bold text? No.

When I get the video up, you'll be able to see what's up--my arm's (the weight's) trajectory feels totally flat. I'll look at the vid tonight. I'm guessing it's a problem with my get-go technique. I'm probably trying to run before I've even got the crawl mastered.

[Alan H]

Single spin, first. Don't do what I did and start out two-spinning. I probably set myself back two full seasons by doing that. I would spend most of the winter single-spinning.

Ans softball/baseball drills......lime green softballs are easier to find in the snow!

http://www.youtube.com/watch?v=cqC2iX7aIKg


After a couple (or fifty) of times doing the drill with the softball, make a throwing pud out of some 5 pound dumbell plates and a loop of rope and do the drill with that.

Sprint phase drill....

http://www.youtube.com/watch?v=O4VREY3g_GE

Throw softballs, easy. make them pretty. Throw a 10 pound pud. Make it pretty.
Then throw an 18 pound pud. Make it pretty.

[LitTrog]

Single spin, first. Don't do what I did and start out two-spinning. I probably set myself back two full seasons by doing that. I would spend most of the winter single-spinning.

Throw softballs, easy. make them pretty. Throw a 10 pound pud. Make it pretty.
Then throw an 18 pound pud. Make it pretty.

Glad I asked. Sorry you had to say it for the 5th time before I took it seriously. I have time--might as well spend my winter productively.


Squats, trying to go deep and explode up. 1x10x135, 1x10x205, 2x8x255

3 sets weighted chins

Abbreviated lifting this morning. Will do some presses and cleans tonight after work. This subtle change in am/pm light quality always messes with my body clock. Lolled about in bed until wifey put a foot on my butt and pushed.

[Alan H]

Commercially available throwing puds...



Very expensive. Now, how to make a pud, yourself.

You need

1.) about a yard of more-or-less 3/8 inch rope..
2.) a 6-8 inch piece of old garden hose or something like that more or less.
3.) duct tape
4.) a couple of 2.5 or 5 or even 10 pound dumbell weights. Let's say you're going to make a 15 pounder. I'd make that out of 3, 5 lb dumbell weights.

Step 1.) stack up the weights with the little holes in the middle all lined up. Pass the rope through the holes.
Step 2.) thread the rope through the hose.
Step 3.) tie a knot in the rope so that it's one big loop that goes through the weights.
Step 4.) duct tape the rope to itself, so that you've basically made a figure 8. The top of the figure 8 has the piece of hose. The bottom has the weights. Duct tape it so that the weights are held pretty tightly.

You might duct tape the knot closed, too.

There's another option. Lookie here, on ebay.

http://www.ebay.com/itm/CFF-Deluxe-C...item2eb81d8af8

Here's a picture.



SQuirt a mess of epoxy down inside the handle so it doesn't spin, and you have a nice strong throwing handle for cheap. Combine that $15 handle with a foot of 1/8 inch chain, a shackle at each end, an 8-inch piece of galvanized plumbing riser, and a little stack of dumbell weights and you have an inifinitely adjustable throwing weight for pretty damn cheap.

[Alan H]

Also see the post I'm putting up for the Pataki powerballs. you can throw these on wet grass and not destroy the grass. You can also throw them in the snow.

[LitTrog]

This is the set-up I have.




I made up a few of them in case of bending or breakage, but they are very adjustable not only in terms of how much they weigh, but also the distance between my grip and the center of the weight. Not perfect, but I'm pretty happy with them. Kind of an amalgam of your two suggestions, except I use a short length of PVC as the grip.