Martin roy training log

[Alan H]

Give the rowing machine a try? Rowing machine + goblet squats always set me right...or "righter" at least.

[Martin Roy]

I haven't done the rowing machine for awhile. Good idea, I'll give it a try this evening.

[Martin Roy]

The past two days I've started back with careful lifting and I feel like I'm getting back to normal. On Tuesday evening I started with the rowing machine for about 5 minutes, then elliptical, a couple sets of easy pull-ups, traps, and leg press; finished with treadmill, abs and stretching. Yesterday I pushed it a bit and did a seated dumbbell sequence - hammer curls, overhead press, and goblet squats for three cycles. Moved to the bench and, after warming up with the bar, did a couple sets with 135. Finished with a few sets of pull ups and the elliptical.

I'm hoping to throw this weekend with light weights.

[Martin Roy]

I took this past Friday off because it was just "one of those days" and I gave myself a hall pass. Saturday I had a great day with my daughter at Sonoma State - her sorority was putting on their annual fundraiser for diabetes and, of course, I went; my wife, unfortunately, was under the weather.

Yesterday I did some light throwing with my son, mainly open stone and some easy lwfd with the 14. Main goal was to do enough to test the back without overdoing it. Today I'm feeling good and stronger as a result of the work yesterday. Tomorrow I plan to wind a hammer and start easing into the heavier weights. If tomorrow goes well, as I expect it to, then it will be full speed ahead into April for Ardenwood and Woodland.

[Martin Roy]

I. Am. Back.

Hammer time yesterday, followed by a good number of lwfd tosses. No issues then, no issues this morning. I'm considering myself 100% and ready to rock.

With the hammer I mainly did winds; I only released 3 or 4. But it all felt good and I actually went harder than I'd planned.
No problem.

With the light weight I focused on positioning and foot work. It went well and I felt more control than during my last light weight session several weeks ago before I was so rudely interrupted.

Next up will be a session with wob and caber.

Very, very happy to have the oddball back tweak in the rear view mirror. Finally.

[Martin Roy]

A little pressed for time last night but went in to start the return to normal with some upper body work. Bench press and seated bench row, then finished up the short session with elliptical.

Today is an off day because I will be helping out Aptos High track & field team in their first meet of the year this afternoon. We run into the throws coach at Shaffer Park every so often and the last time I saw him I asked if he could use some help. Thus, I expect I'll be doing something with the shot put and discus events.

Friday afternoon I'm headed back to Shaffer Park to throw.

[Martin Roy]

Friday throwing at Shaffer Park. Focused on light hammer and caber. More specifically, focus was on particular aspects of those two events. With hammer, I need to get more comfortable and confident with blades; I began using them towards the end of last season at Fresno. Given that I hit a personal best in that game, the potential with blades is apparent. However, I'm still learning the adjustments needed to maximize the benefit. Balance is slightly different; foot positioning is narrower; leaning back can be more pronounced because the feet are secure; etc etc. Bottom line, I simply need more winding and throwing time. It was a good session and I'll get to where I need to be in a few more weeks. I have to say, though, my distances were surprisingly good even though that was the last thing I was concerned about.

Then, for the first time this season, I pulled out the cabers. By this time my brother Gman had arrived; he's going to be judging at Ardenwood and wanted to start training his eye for gauging angles. This caber session was picking only. I've decided that I want to approach caber in a systematic fashion with the aim of getting better timing and a stronger pull at the finish. So, I'm starting at the beginning with the pick. In general, I'm very confident that I can pick anything that I'll see in games, regardless of weight or length - we practice with long, really heavy sticks on a regular basis for that exact reason. But for the first time out I just wanted to get the feel and make sure that I remembered how to pick smoothly. I started with the Bergland, about 80lbs, straight, and 17ft; no problems, just like riding a unicycle. I picked it 8-10 times and walked around with it a bit. Then I switched to the Euchy that's about two years old and looks like it should be splitting apart, but keeps holding itself together in defiance of all laws of nature. It's probably about 95lbs and roughly 17ft but with several kinks that create balance issues. 4-5 picks, smooth, balanced, felt good.
By then it was getting dark so we called it.

Next caber session will be the pick, plus the run into the pulling position. This segment is absolutely crucial for the timing of the pull and I expect to give it a lot of time and effort.

Saturday I judged the shot put competition at the Santa Cruz Coast Relays at Aptos High, late morning to early afternoon; a half dozen flights of 8-12 throwers, both boys and girls from a number of different schools in the region. It was fun and afterwards I was stiff as a board so I went straight to the gym and did a lot of lightweight loosening up work from top to bottom.

Today is rest and recovery; hanging with my mom who is 88 and needs some help.

I moved the clock forward today and, with that change, after work throwing sessions during the week are once again possible. Finally.

[Martin Roy]

Last night the gym was a zoo. Fortunately, I was really tired for some reason so my session expectations weren't the highest. Warmed up on the elliptical and the bike. Then three rounds of my shoulder routine, followed by seated db overhead press with 30s, supersetted with hammer curls; 4 sets of 5. Incline bench with 40s, plus hammer curls; 3 sets of 5. Traps, bench row, and out.

This evening I'm hoping to get in some work, but I've got an appointment at 7pm so it's going to be tight. Tomorrow, however, I'm headed out to Shaffer Park for the first after work daylight savings throw session.

[Martin Roy]

It was the best of times and it was the worst of times.

Last week I had three good throwing sessions on Monday, Wednesday, and Friday. Worked on stones, a lot of hammer, and wfd and it was starting to feel like things were rounding into shape.

Saturday I went to do some lifting. I was having th best weight session since tweaking my back - shoulder routine, flat bench, incline bench, traps, hammer curls. The best of times.

Then I decided to get in some warm-up weight squats to "get back on track"... a couple of sets with 135, not a problem. Upped it to 185, the descent no problem but as I started to come up the muscles in my lower back and glute region clutched, spasmed and tightened up. The worst of times.

It is not as bad as the recent bout of back issues, but it's still tight and must to dealt with appropriately. However, after that experience I won't be doing squats for awhile. My focus is going to be on basic core moves: planks, extensions, cable twists, and I think easy rack pulls will actually help as well.

Hello drawing board. We meet again.

[Martin Roy]

Started the process yesterday to get back to full strength. My back is tight and sore but not the bad kind of pain. Ten minutes on the elliptical at the steepest incline to really stretch the glutes, followed by another 10 minutes on the treadmill for general upright movement.

Incline planks and back extensions; slowly and carefully with no abrupt motions. Then goblet squats with 35lb db.-four sets of 10+.

This morning I'm noticing definite improvement but I'm still not where I need to be. I'm aiming for an easy throw session on Sunday afternoon.