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

[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...

[TeleMark]

Same strength stuff, same numbers. This was the second half... 3 rounds of:

3 laps of the yard with a loaded prowler (135# total weight)
15 OH squats, PVC
15 push press, 110#
15 ring rows
15 GHD situps

Then some throwing practice. I felt like I could not get out of my own way. Before everyone else showed up, I tried a couple of WFD throws, and on the first one my right hip gave a big POP and was feeling like doodoo the rest of the time. I'm trying to introduce some of the drills I've found online like the toeboard drill. I can see that I'm still dropping my head in the stones. I bought a light hammer and did a few throws, but the camera was in a bad place. Also, the PVC was brand new and we had no tack, so it was nearly impossible to keep hold of the handle if you really gave it a strong wind.

[o1d_dude]

Back to basics.

1. Stones

You're basically squatting in place, caving your left side, and trying to rotate the stone out of your hand into the air. The way you set up to throw the weight, set up like that to put the stone. Lean back as far as you can toward the back. As you come up, drive your right hip forward while your right shoulder trails. Your left or "post" leg goes straight, your chest pops up like you're walking on the beach to show off your pecs, your eyes are up in the sky. The very last thing you do is punch the stone out. Think "Elbow the Dwarf (with your left elbow) and punch the Giant (with your right hand)." No loopy round house punch either. We want a straight right punch.

2. Weights For Distance

A. Stand with both feet facing the trig and parallel to the trig. Your feet should be about shoulder width apart with your weight on the balls of your feet. If your weight is on your heels, you cannot spin. As you swing the weight forward, remain in place until you see the implement in front of your right shoulder. Then do a quick 3/4 spin so you land with your left foot to the front and your right foot facing the right sideline of the box. This is the "Power Position".

B. Pay attention to the high point of the weight's arc. You want the high point to be over the trig. You want the low point to be over the back of the box.

C. Until you get the technique nailed down, don't let your ego drive you to spin faster/throw harder. It takes only a few hundred reps to commit a technique to muscle memory but a few thousand to correct a bad technique. Try to be smooth because it's faster. Think "Smooth is fast."

Wrap the PVC handles of the hammers with old school "friction tape". Athletic tape isn't as effective but may work for a couple of throws.

[TeleMark]

Would it make sense to start WFD with a lighter weight to help isolate my footwork? I know the softball drills and have done some, but would like to help a lighter implement?

I bough some 3m spray adhesive. That is what they seem to use at local games. I don't think I've seen taped handles (maybe a regional thing). I know that my hammer is just for practice, but I think I'd rather stick (ha!) with what it will feel like in competition.