Martin roy training log

[Martin Roy]

Interesting question, Stitchwiz. In this instance, I don't think it had any effect. I see my brother often so it wasn't overly emotional and the two misses were at the point where fatigue played a part. However, emotion can effect my performance, for the better or for the worse. If I'm feeling nervous or unsure of myself, it's usually a negative effect. But, if I'm mad or frustrated for some reason, there will often be a positve impact. In fact, reminding myself of cues and clearing my head to rely on muscle memory just prior to an attempt is my regular practice. After the training is done, you step to the line and have to let it fly. I know Alan was doing some work in the mental aspect of throwing awhile ago; Alan, do you have two cents to add here?
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Sunday afternoon throwing session with my son after he finished work. Later than we normally get out on Sunday afternoons, but there it is. We started on some wob work with the 56 - not aiming for a bar, but focusing on the hip drive and lift. Normally, old guys and lightweights use a 42, but ours is being repaired at the moment. When we get it back, it should feel extra light.

Then a session focused exclusively on light weight for distance. A lot of first turn drills and footwork stuff. I'm out of sync on this and had to slow down, start from the beginning and rebuild from there. By the end, I felt somewhat better but I still have a good way to go.

Today is a rest day while I go be shot clock guy for the Aptos High Girls JV and Varsity B-ball teams this afternoon.

[Stitchwiz]

Normally, old guys and lightweights use a 42, but ours is being repaired at the moment. When we get it back, it should feel extra light.

When I played softball, our team all practiced with heavier bats than we used for games for that very reason - swinging the bat was so easy when we played. Have you every tried this strategy?

[Martin Roy]

I have, Stitchwiz, and it can be a useful illusion at times. In competition we generally throw heavy weight for distance before the light weight and the change from heavy to light always feels like you've got nothing in hand. Confidence will soar at the outset even if the actual weight does not.
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Yesterday I didn't have a lot of time. Pull-ups to start off, decreasing the assistance down to 110 for the last set. The overhead press rack was taken by newbs, so I pivoted to dumbell work. Three rounds of shoulder routine; first two with 20s and the last with 22.5lbs. Nice to see progress with this despite not going for big weight. Finished with multiple sets of db overhead press alternating with hammer curls.

Short but to the point.

[Martin Roy]

Rack pulls tonight. I went in not expecting to get the rack but it wasn't crowded at all.

Started with a couple sets of 185 to get loose and as soon as I picked it up I knew it was going to be a good session. Felt great, rested and strong. Five reps at 225, two sets of 3 at 275; a double at 295; single at 305; then two singles at 315 that went up without a problem. At that point I decided it was time to go for 325; no problem and a new personal best.

Went to the elliptical to keep things loose; abs; easy pull ups to stretch out, and three sets of fast traps to finish.

Good session.

[Stitchwiz]

325! Congratulations on the new personal best, Marty!

[Alan H]

All the implements are so flippin' heavy that practicing with "overweight" implements to build strength is sort of not necessary. In fact, a number of the Pro's never practice with a 56 pound weight, they have 50-52 pounders. The idea is that the 56 is so heavy, even for them, that they can't get in the reps. However, a 50 pounder is close enough to 56 that it's still bluidy heavy, but you can get in 4-5-6 more throws per session.

Now, with a light implement like a discus, practicing overweight is definitely a common technique.

For us...I'm good for about four, at most five throws with a 56 pound weight. But if I'm practicing with someone else so that there are a couple of minutes rest between throws, I can throw the 42, 8-9-10 times before I'm so tired that the risk outweighs the benefit, or I'm so tired that my technique goes out the window and "practice" is counterproductive.

Now, I do have a 35 pound weight in my practice arsenal....

[Martin Roy]

Bench last night and still felt some residual fatigue from the intense pulling on Wednesday evening. Thus, I wasn't looking to push the upper end but focused instead on reps. After warm-ups, two sets of 3 with 165; three sets of doubles with 185; a number of singles with 195 - four or five. Finished with two fast sets of 5 with 155.

Incline with 40 dbs - three sets of 10; alternating with hammer curls. Three sets of 5 with 45s, plus curls.

Finished with seated bench row to squeeze the shoulder blades.

Ran off to meet my wife for a quick dinner and movie.

[Martin Roy]

Friday evening was essentially a rest day - stretching, easy cardio stuff to get loose and not much more.

Yesterday I went through a lot of different movements with light weights - leg press, shoulder routine, incline press, pec dec both ways, pull ups, traps, abs, treadmill, bike, elliptical. I was aiming to get the blood flowing without pushing too hard because I wanted to be ready to throw this afternoon with my son. Our 42 wob has been repaired and I'm looking forward to the first real wob session of the season; very curious to gauge the impact of the recent lifting.

[Alan H]

I saw an interesting video from Adriane Wilson the other day, of her squatting. In her commentary, she wrote about working to "explode out of the hole". If I have a couple of weeks of squatting before we start throwing, I'm going to be doing that, but it's going to necessitate lighter weight. I'm not "exploding" at all with 275+ on my back.

[Martin Roy]

Alan - Where did you see the video of Adriane? I checked her FB but it's not there.

Wob yesterday, by myself. And that's the only thing I worked on. Warmed up and decided to start out easy at 9', over twice. Up to 9'6", over twice. Ten feet over twice. It was feeling good at this point but I could tell there was rust on my form. 10'6" missed the first attempt hitting the bar, but over on the next two. Up to 11" and took about 4 shots at it, out in front on a couple and hit the bar on a couple. Fatigue was beginning to impact form and I called it a day.

Overall I'm happy with this as a first session. Adrenaline will get me over 11' in competition. For the next few sessions I simply need reps to regain the feel and work on the upward drive with legs and glutes. By the time Woodland rolls around I should be aiming for 12'.