Mark's Training Log: I may be weak, but at least I'm slow.

[TeleMark]

Nothing throwing related yet. I could not find any snap clips for my ballistica, so that limits me from doing too much. Hopefully will throw some kettlebells Saturday. Did the same starting complex, with some different weights:

2x5 hex-bar DL - 255
2x5 dumbbell row - 70
2x5 Arnold press - 50
240 swings with 45# KB
1x5 ab wheel thingy.

"Conditioning:"

Run 200M
5 backsquat @ 95#
5 pullup
5 knees-to-bars

This was my first weighted backsquats in nearly 2 months, so I'm starting low. The workout called for 75-85% which would be about 210, so less than half of prescribed. I'm taking it slow for a couple of weeks to see how things go. I neglected to bring my squat shoes, which really help my knees from diving inward, and I'm waiting on the arrival of a lifting belt, so between getting this stuff and a few workouts without any issues, we'll see how it goes.

[o1d_dude]

If you want to find more about the Easy Strength thingy, check out Dan John.

Here's a link to his Even Easier Strength program. Dan and Pavel T have been collaborating for many years.

Dan has also been my internet and real life throws & SC since the 1990's. He's the real deal. I might be a little biased tho.

[TeleMark]

Did the same Easy Stremfp workout, same weights. Conditioning was 3 rounds of this:

3 laps Prowler (loaded with 90#, about 80M/lap)
15 overhead squats (I just used PVC)
15 pushups
15 situps
15 bent-over dumbbell rows 40#

My lack of conditioning is showing. During the last round of rows, I had to pause to regain my composure (ie: not puke-burp). I wasn't running with the sled, but those laps are a slow burn. I was also hurrying through the workout as I was taking my valentine to a movie (it's also her birthday).

My work bonus came through yesterday, so I'm lobbying for a GoPro. Hopefully I can record some throws on Monday.

GoPro acquired. Operation "Record Bad Throws" about to commence.

[TeleMark]

Same Easy Stremfph. Conditioning/variable was 4 rounds of

150 jump rope spins
10 front squat
10 clapping pushups
10 Russian twists.

I also managed to get some throwing in. I did a few stone puts (Braemar and open). I just brought the open stone (about 16#). For WFD I used my homemade implement: kettlebell, PVC handle, and muletape. I did not measure anything, since other than open stone, nothing was with the appropriate weight (I only had a 20# bell (actually, I also have a 35 and a 53, but did not see the value of trying to toss any of these)).

I am the worst thrower on the planet. I'd ask you to be kind, but then I probably would not get any responses whatsoever. I will say that my battery in the GoPro died about 15 minutes before I finished, and I actually got a couple of "decent" 2-spin throws and did not fall on my tuchus. I also set a new WR in open stone, but you'll just have to trust me on that one.



I chose to film my DL because with my back recovery I want to check my form and make sure I'm not rounding. 255 is not a super difficult weight (although it feels like it now considering I'm a little out of form), so I think I kept a decent position.

[o1d_dude]

I'm going to give you two quick hints and let you take it from there.

Stones:

1. You're putting your chin down on your chest. This is due to or causes you to lean forward in the put...one of the other. You want to keep your chin and your eyes up. Look up to the point in the sky where you want the stone to go.

2. Most of your motion is up and down rather than from back to front. You need to work on getting the stone as far back from the trig as you can as you draw back. Then imagine a slanted line from that point to your aiming point in the sky. Do your best to propel the stone along that line.

Weights:

1. Start your wind up squarely *facing* the trig. In your video you're starting with your back to the trig. Facing forward will help you complete your rotations.

2. Almost all throwers start their windup by swinging the weight across their body to the left and then letting the weight swing back to the right. From there the weight should swing behind behind you. The throw starts as the weight comes out from the back swing. Pay attention to the arc the weight follows in your rotations. You want the high point to be over the trig, not off to either side or worse yet out the back.

Weights and stones are LEG events. If you rely on arm strength you will not achieve your potential.

Youtube is your friend. Search for videos on "Scottish weight throw" "shotput" "Braemar Stone" and such. There are many excellent videos with slo-mo breakdowns and such that can be very helpful.

Here's a topical one for you: It's from last year's Arizona Highland Games. Pay attention to the opening bit of the Open Stone throw. Chin high, look up.



The band Brother rocks at Highland Games.

[TeleMark]

Thanks for the tips. I'll attempt to apply them on Saturday.

In more exciting news... In December I started a throwing club in my town (as apparently no one else was going to do it). I have been working with the local Celtic society, which puts on the games in Prescott. They have rented equipment from Phoenix every year to use at their games. On Monday they approved a significant amount of $$ for the purchase of games weights. The weights will be used by our club during the year for training, and by the society for the games. I'm talking with Mike Landritch and will hopefully have the stuff within the next few weeks.

Now we just need to build a quiver of cabers.

[TeleMark]

Normal day yesterday. Added 5 pounds to db rows and Arnold press. Went down a few swings on the kb (feeling tired, I guess). Second phase was 5 rounds of:

250 row sprint
5 back squat
5 incline db bench press
5 knees-to-elbows

I went light on squat. The board called for 80% 1RM which would have been 220#, but I did 115#. I'm still pretty gunshy around squats. My DL is coming around without any issues, and I'm sure in a week or so I'll feel more confident, but I still have memories of the lumbar pain I had last November-December. I suppose discretion etc. etc...