Off- Season Plans

[CaberDave]

Off season plans are to work on spin tech. for WFD. Going to work on Legs and core so I can stay low during spin, as well as help in the pull duting caber and WOB. Met a few guys @ Stone Mountain and we are looking to train off and on during the winter months.

[jgorley]

Off season, no such thing. This is just a long time til the next games. My next games is in June. During this long "training session" I will be focusing on the caber/WOB and Hammers. I lump the WOB and caber together because they use very much the same motion. I will be in the gym alot, due to the lovely Washington weather. I need to work on my explosive acceleration to get the lift in WOB, as well as the caber. My hammer is another story. I have a problem with getting my weight on the wrong foot. This puts me off balance for the big pull on the end. This is my acchilles heel. In the overall scoring my hammer drops my average, as it is effectively two events. I have a ton of work to do!!

James

[Yaish]

If you guys aren't putting your scores in the NASGA database I strongly suggest you do. Not only does it give you a nice record, but it helps to compare yourself to others in your class.

What I find actually the most useful aspect of it, is checking how my scores stand up to the World Records.
Basically, each event is scored as a percentage of the WR. For example, if WR in Open Stone is 50 ft, then a 25 ft throw would be 500 points. Each event is scored this way.

When looking at my numbers I can see that in most cases I fall in the 550-650 range. However, when it comes to my HWFD and LWFD I see that I am in the 490-550 range, thus telling me that Weights are my "worst" event. If I want to bring up my overall score, I need to focus a lot more on my weights than perhaps my stones, which are already in the 600 zone.

[BoldHighlander]

Off season, no such thing. This is just a long time til the next games. My next games is in June.

Which games is this James?

[jgorley]

Which games is this James?

This is the Bellingham Highland Games, in Ferndale, Washington. They are June 6th and 7th.

[BoldHighlander]

This is the Bellingham Highland Games, in Ferndale, Washington. They are June 6th and 7th.

I thought as much.
These are in my back yard (I live in Bellingham).
Stop by the Mackay booth & say hi, I'm the commissioner

[Drillagent]

I've been reading this thread with great interest, and now I have some questions.

I've thought about competing in the masters class, but I'm not sure how to go about doing it. I'm almost 42 so I better get going before I'm TOO old. Lately, I've been hitting the iron pretty hard and I'm lifting more than I ever have. I'm close to 300lbs one rep max on my bench. But there's a lot of fat that I want to lose. Like the spare monster truck tire I'm carrying around my middle. I do have knee and ankle problems, but those are improving. So, now to the questions.

From reading this thread, it sounds like I should work on technique, but what weightlifting exercises help? Are there some explosive workouts that help? Where or how should I get some stones and weights to work with? Any advice on how to make my own? Sorry if I've overwelmed anyone. Thanks

[jgorley]

I've been reading this thread with great interest, and now I have some questions.

I've thought about competing in the masters class, but I'm not sure how to go about doing it. I'm almost 42 so I better get going before I'm TOO old. Lately, I've been hitting the iron pretty hard and I'm lifting more than I ever have. I'm close to 300lbs one rep max on my bench. But there's a lot of fat that I want to lose. Like the spare monster truck tire I'm carrying around my middle. I do have knee and ankle problems, but those are improving. So, now to the questions.

From reading this thread, it sounds like I should work on technique, but what weightlifting exercises help? Are there some explosive workouts that help? Where or how should I get some stones and weights to work with? Any advice on how to make my own? Sorry if I've overwelmed anyone. Thanks

Check out www.nasgaweb.com for the answers to all these questions. There are links to the manufacturers of the implements. Both here and there you can find some tips on making your own weights and hammers. As for the stone, do you live near a river? Look for fairly round stones approx 17lbs and 24lbs. These are typical open and braemar stones. You can always go lighter when starting!

hope this helps!
James

[Alan H]

I'm pretty much planning to build my strength back up and only then start properly working on technique.
Before my surgery I was benching just over 200lbs. Now I am doing 56lbs. Aeee.
I got a new weight set after my wages FINALLY cleared and I could afford one from Craigslist. Between that and the great advice from this board I will get there in time and I am confident I will do well.

Alan, I really hope your back heals up well. Good luck that!

I've been reading this thread with great interest, and now I have some questions.

I've thought about competing in the masters class, but I'm not sure how to go about doing it. I'm almost 42 so I better get going before I'm TOO old. Lately, I've been hitting the iron pretty hard and I'm lifting more than I ever have. I'm close to 300lbs one rep max on my bench. But there's a lot of fat that I want to lose. Like the spare monster truck tire I'm carrying around my middle. I do have knee and ankle problems, but those are improving. So, now to the questions.

From reading this thread, it sounds like I should work on technique, but what weightlifting exercises help? Are there some explosive workouts that help? Where or how should I get some stones and weights to work with? Any advice on how to make my own? Sorry if I've overwelmed anyone. Thanks

The consensus on the NASGA board was pretty much, if you want to get strong and throw far, then throw a LOT. That doesnt mean to stay OUT of the weight room, but especially at the beginning, your biggest throwing gains will be from technique inprovement, not strength.

[Alan H]

I've been reading this thread with great interest, and now I have some questions.

I've thought about competing in the masters class, but I'm not sure how to go about doing it. I'm almost 42 so I better get going before I'm TOO old. Lately, I've been hitting the iron pretty hard and I'm lifting more than I ever have. I'm close to 300lbs one rep max on my bench. But there's a lot of fat that I want to lose. Like the spare monster truck tire I'm carrying around my middle. I do have knee and ankle problems, but those are improving. So, now to the questions.

From reading this thread, it sounds like I should work on technique, but what weightlifting exercises help? Are there some explosive workouts that help? Where or how should I get some stones and weights to work with? Any advice on how to make my own? Sorry if I've overwelmed anyone. Thanks

As for making your stuf, there's a sticky post at the top of the forum from Yaish on how to get started. Stones are, literally, stones....river rocks that are about the right weight. So drive down to the river and get a nice smooth stone that's about 15 pounds and watch a mess of shot put and stones videos on YouTube and get out there and throw it.

Hammer is easy. Go down to Orchard Supply or Lowes or Home Depot or your local plumbing supply and buy a 4 foot, threaded-on-both-ends piece of gray ABS, 1-inch pipe. Get a PVC end cap, and some pvc cement. Thread/glue the end cap on one end. Wrap with 3-4 winds of duct tape.

Now drop three, 5 lb dumbell weights for a 1-inch bar on the end and duct tape in place. Scratch up the end you'll be holding on to, with some 80 grit sandpaper, and go throw. It's not *exactly* like a 16 pound hammer, but it's pretty darned close. If you add another 5lb weight and a 2.5, then you've got a 22 lb hammer.

When you bust the pipe, it invariably breaks at the end, right by the cap, under the weights. OK, so hacksaw off whatever you need to, to get a smooth end, screw/glue another PVC dap on the OTHER end, duct tape as needed, and keep throwing until you bust that end. A single 4 foot riser usually lasts me about a dozen practice sessions before I have to buy another one. They cost about four dollars.

for technique tips WATCH YOUTUBE, and also watch the videos at kiltedthrower.com