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  1. #1
    Join Date
    14th June 10
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    Thumbs up In-Season Training

    Now that there a few upcoming games on the horizon, it's time to shift from off-season to in-season training. Lift lighter and quicker, throw more.

    Feb 26, 2012

    Bear
    1x8x65
    17"Snatch Grip Dead Lift
    1x5x135
    1x1x225
    2x5x275
    Incline Pin Press (low)
    1x10x45
    3x3x95-135-155
    8x3x135+chains (22lbs on each side)
    Core Blaster
    1x10x80
    Hanging Knee Raise
    1x10
    Short Range Chin Up
    1x10

    Feb 28, 2012

    Stones (15.5 lbs)
    3x warm ups
    3 officials - 32'5" best

    Gurley Mon Hammer (12lbs)
    3x warms up with 10lbs
    3x officals - 88'7" best

    Stones were better than I thought they'd be after the winter. I guess all the imitation I did over the over season paid off. Technique was much better.

    The hammers just sucked. Normally I put the 14lb Viking Hammer of Speed out to 95' or so. The 12lb only going out to 88'+ is a bit disappointing. Definitely a technique issue as I felt like I swinging a baseball bat on the release rather than pulling up over my head. I see more hammer winds in my future.

    EDIT: Added a kewl post icon.
    Last edited by o1d_dude; 21st May 12 at 06:56 PM. Reason: UNA (Use no abbreviations)

  2. #2
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    21st February 12
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    St. Paul, MN
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    Re: In-Season Training

    Amen, brother. My numbers are not yours, but it I'm inspired knowing we are all working on it!

  3. #3
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    Re: In-Season Training

    It occurs to me that I've never posted the warmup I go through before each exercise session. Correcting that right here...

    Exercise Bike for general warm up
    10 minutes (8 min+2 minute cool down/coasting)
    Hula Hips (Hammer winds, anyone?)
    1x25 rotations to the right
    1x25 rotations to the left
    Side Stretches (Hammer flexibility)
    1x15
    Shot Put Imitations (Obvious, innit?)
    1x15

    Shoulder Prehab w 5lb dumbbells
    Bent Over Dumbbell Circles
    1x10 small to the right
    1x10 small to the left
    1x10 large to the right
    1x10 large to the left
    Bent Dumbbell Lateral Raises
    1x10
    Standing Dumbbell Lateral Raises
    1x10
    Supine Dumbbell Lateral Raises
    1x10
    Supine Dumbbell Floor Presses
    1x10
    Supine Dumbbell Rotator Cuff Raises
    1x10
    Supine Dumbbell Raises
    1x10
    Standing Dumbbell Raises
    1x10
    Bent Over Dumbbell Raises
    1x10

    Arm Warmup
    Dumbbell Triceps Kickbacks
    1x10
    Dumbbell Biceps Curls (21's)
    3x7
    Standing Overhead Triceps Extensions
    1x10 right
    1x10 left

    Hammer Flexibility
    PVC Pipe Snatches (50" length of PVC)
    1x15

    In looking the above warmup over, it seems like a lot of work but rarely takes more than 20 minutes. Upon completion of this warm up routine, I head out to the garage gym. I also use this warm up as a general "rise and shine" in the morning before breakfast on off days but ride the bike for about 25 minutes.

    BTW, since I started doing the shoulder prehab a few years ago, I have been pain-free for the first time in a very long time. This stuff works for me.

    Mar 1, 2012

    Bear
    1x8x65
    17"Snatch Grip Dead Lift
    1x5x135
    2x1x225-255
    2x5x275
    Incline Pin Press (top)
    1x10x45
    3x3x95-135-155
    6x1x275-275-285-295-305-315
    Core Blaster
    1x10x80
    Hanging Knee Raise
    1x10
    Short Range Chin Up
    1x10

  4. #4
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    14th June 10
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    Re: In-Season Training

    Still windy today but I need to throw.

    Mar 7, 2012

    Stones (16.5 lbs)
    3x warm ups
    3 officials - 31'4" best

    Gurly Mon LWFD (25lbs)
    3x warms up
    3x officials - 49'2" best

    I had a couple of hammers with me but it really wasn't much fun throwing in the wind so I'll save them for another day. Maybe tomorrow or Friday.

  5. #5
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    13th September 04
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    California, USA
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    Re: In-Season Training

    It's been flippin' cold these past few days....throwing, not so much fun when you're freezing your butt off.

  6. #6
    Join Date
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    Re: In-Season Training

    Not cold so much up here in the Big Tomato but windy. Takes all the fun out of being outside and not in a sailboat.

    Mar 8, 2012

    Bear
    1x8x65
    17" Snatch Grip Dead Lift
    1x5x135
    1x1x225
    2x5x275
    Incline Bench Press from Pins (mid)
    1x10x45
    3x3x95-135-155
    2x5x235
    Core Blaster
    1x10x80
    Hanging Knee Raise
    1x10
    Short Range Chin
    1x10

    The last several days I've spent my "free" time constructing another set of blocks from doug fir 4x4's. This will allow me to do dead lifts from higher positions when used with my 8" blocks or lower positions when used alone.

    These blocks are nothing more than an 8' long 4x4 cut into four equal length pieces. I then drill holes through "sandwich" and secure the layers with a length of 5/8" all-thread with big flat washers and nuts. Crank these down solid, dress with a belt sander to remove the rough edges, and lay down a top surface of 3/4" thick rubber stall mat.


    This is a picture of one of my 8" tall blocks.
    The new ones are the same construction and
    size but are only 4" tall.

  7. #7
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    Re: In-Season Training



    Unfortunately, Frank will be at the Sac Valley Games only in an executive capacity (Scottish Animal Exhibit) rather than his customary athletic one.

  8. #8
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    13th September 04
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    California, USA
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    Ooooh. I knew Frank called it quits, but to lose the whole practice group....that hurts.

  9. #9
    Join Date
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    Quote Originally Posted by Alan H View Post
    Ooooh. I knew Frank called it quits, but to lose the whole practice group....that hurts.
    Frank's place was the ideal setup: Open meadow with sheep, all the implements, shade around the perimeter, and most importantly it was centrally located for all the athletes.

    Some more bittersweet news: Looks like I won't be playing at Woodland this month as that's the only weekend open for a trip down to LA to see our newest grandson.

    Dang. Two years in a row I've missed Woodland.

  10. #10
    Join Date
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    April 5, 2012

    Bear
    1x8x65
    Snatch Grip Deadlift - 12" blocks
    1x5x135
    2x1x2252-255
    2x5x275-285
    Incline Bench Press
    1x10x45
    3x3x95-135-155
    8x3x135+Chains
    Core Blaster
    1x10x80
    Hanging Knee Raise - Oblique
    1x10
    Short Range Chin Up
    1x10

    Followed up this workout with a stuffed chicken breast (pancetta, spinach, provolone cheese), wild rice w mixed veggies.

    BW 227.5 this morning, BP 130/72

    Is it just me or has the forum editing software and presentation been changeable the past few weeks? Every time I post something, it looks different from the last time I did so.

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