Martin roy training log

[Martin Roy]

Back to the gym this evening to work the drive movement with the hips, which is basic for stones, wfd, caber, and wob. Borrowing Alan's workout plan, I did fast squats - six or seven sets of 3 with 185 - and then rack pulls - about six or seven fast sets of 3. Finished with bike and traps.

I'll resume throwing on Thursday. After Sunday I've got a lot of work ahead of me.

[Alan H]

Honestly, I'd recommend working fast lifts in the gym and nothing else for 6-8 weeks. I honestly think the reason you're not getting bigger wob numbers is speed. You squat 275+. You have WAY more raw strength than you need to get 11 feet. It's speed that's holding you back.

Hang cleans and power cleans...lots of 'em..and jumping up (not down) to pylometrics boxes. Extra-Fast squats....that, and landmines would be what I'd prescribe.

[Martin Roy]

I've come to the same conclusion as far as weight training for the time being. Focus will be moderate weight with speed. Plus throwing.

[o1d_dude]

I've come to the same conclusion as far as weight training for the time being. Focus will be moderate weight with speed. Plus throwing.

That's what In-Season training is all about.

[Martin Roy]

Good lifting session yesterday evening, going with the moderate weight and speed approach. I started with two rounds of my shoulder routine, the first with 17.5 dbs and the second round with 20 dbs. This series of six fast movements I developed as part of a shoulder rehab and I continue to do it because it hits all parts of the shoulder and I've found it effective. Moved on to bench with 45 dbs, three sets of 10, lowering the weight, pause, explode push. Used the same 45's for db bench row, 3 fast sets of 15. Finished with bike and ab work.

[Martin Roy]

Solo session at Shaffer - light hammer only. I tried to go back to the basics: getting hip movement, long arms, and good pull with my head looking straight up. After 45 minutes of various drills, winds, and throws, I hit one that measured in pr range. I took to heart the advice I recently got from Geoff Foley, UCSC throws coach, who said when you hit the good one you're aiming for, stop; even if it's the first throw in your session. He told me that the mind would process and imprint the last movement. Thus, if you continued to throw and your form deteriorated, the good throw would be lost and of no use. So, after the good throw I stopped and headed home.

[Martin Roy]

I'm enjoying the switch to moderate weight and fast reps. The mental approach is different in that being able to handle the weight is a given and the only question is how fast you can move the load. And because the weight is less than max, recovery doesn't take as long. Last night I went in feeling like I wanted to do rack pulls even though I'd done them on Tuesday. After I started it was apparent that it wasn't too soon and the session felt really good.

Started with a couple sets of squats at 135 to warm up, then moved to rack pulls. Two sets of 5 at 185; one set of 3 at 205; two sets of 3 at 235; two sets of 3 at 255; finished with 2 sets of 5 at 185. I moved all of the reps at a good speed with my point of focus on driving my hips up and forward.

Moved on to bike, elliptical, hanging leg raises, and a few sets of db curls just to show off for my wife.

[Martin Roy]

Shaffer Park throwing this afternoon with both Gmen and first timer, Jake from Seaside. Garry shaped the bottom of the caber we cut a couple of weeks ago; Garrett and I picked it and gave it a toss. It's fairly wet and heavy, but not excessive. It sounded solid when it hit the ground, so we hope that as it dries further it won't crack too much.

We introduced Jake to all of the events; Garry and I both told him to watch and listen to Garrett. He's tall and strong, with practice he will have some game. He seemed to enjoy it and we're hoping he'll continue.

As for me, I was tight and my shoulders were sore for some reason so I took it very easy.

[Alan H]

I'm enjoying the switch to moderate weight and fast reps. The mental approach is different in that being able to handle the weight is a given and the only question is how fast you can move the load. And because the weight is less than max, recovery doesn't take as long. Last night I went in feeling like I wanted to do rack pulls even though I'd done them on Tuesday. After I started it was apparent that it wasn't too soon and the session felt really good.

Started with a couple sets of squats at 135 to warm up, then moved to rack pulls. Two sets of 5 at 185; one set of 3 at 205; two sets of 3 at 235; two sets of 3 at 255; finished with 2 sets of 5 at 185. I moved all of the reps at a good speed with my point of focus on driving my hips up and forward.

Moved on to bike, elliptical, hanging leg raises, and a few sets of db curls just to show off for my wife.

This is excellent. I bet 5-6 weeks of this will pay off bigtime.

[Martin Roy]

Recovery day on Monday; I really needed it and felt ready to roll today. Hit the gym hoping to get the good rack for pulling. Fortunately, after a 15min bike warm up and interval stint, the rack was open. I essentially repeated the appoach I took last week. A couple warm up sets of 5 at 185; a set of 3 at 205; two sets of 3 at 235; 3 sets of 3 at 255; a set of 2 at 265; 1 rep for good measure at 275; finished with 2 sets of 5 at 185. Moved everything fast, especially the lower weights.

Pulls are quickly becoming my favorite lift, for the time being at least. For a long time the favorite day of the week was squat day, but now my focus is on the pulls. No doubt the result of an intense desire to stop the public humiliation I've experienced with wob.