In-Season Training

[o1d_dude]

Just checked the weather forecast for the Fresno Games this Saturday.

100 degrees

Don't think my geezerly self is going to play in that kind of weather as I have a history of heat injuries.

[Alan H]

Mark sez 94. That's still pretty darned hot.

I'll be at Dixon.

This winter I'd like to come up to rattlesnake glen with some softballs and an 8 pound weight and share a drill I do with folks when I'm teaching them to throw the weights and stones...at the very beginning.

[o1d_dude]

I have decided to switch from Dan John's Revised Lifting for Throwers to Dan John's Easy Strength program. Plan to do this for a while to see how it works for me. Essentially the same rules and guidelines but incorporates some new movements. If interested check this link to an abbreviated version of ... Even Easier Strength

Sep 11, 2012

Warm up
1x5x16K Goblet Squats
1x15x16K KB Swings
1x5 Half Turkish Get Ups
Flat Bench Press
1x10x45
3x3-2-1x95-135-165
2x5x165
Snatch Grip Rack Pulls
1x5x205
2x5x305
Front Squat
1x5x45
2x5x95
Waiter Walk
1x22.5 each hand up and down the driveway. Literally UP and DOWN.
Hanging Knee Raise
1x10

My initial observations are that the TGU's are the hardest part of the workout followed by the Waiter Walks.



Due to my geometry, I must use straps as handles when doing the front squats as my arm span exceeds my height by a good six inches. I'm sure will be some bruising on my front delts tomorrow. I like front squats.

[RogerWS76]

We would like you to come to Rattlesnake Glen with the softballs and eight pounders too!

[Alan H]

I bought and printed off Mats0's book. Now I gotta read it and see if it makes any sense to me.

Hey, do you guys have some cabers up at Rattlesnake Glen? Robert K. and I are going to go up to Twain Harte, or round about there, and see if we can't score a few "already dead, but not down" trees, in October.

[o1d_dude]

Sept 12, 2012

Rattlesnake Highlanders

Open/Braemar Stone Technique/Critique
3x5k
Weight Over the Bar
3x42

We had a large crowd last night with the lads from Nevada City/Grass Valley making an appearance. Turns out the Glen was a bit soggy due to some run off from the property uphill and we had to relocate the sheaf standards twice to make room for a trig. On the plus side, with the standards in the new location we will be able to practice caber in the future.

Due to the above shenanigans and the earlier sunset, we probably only got in about 90 minutes of training and coaching before it became too dark to see the weight in the WOB tosses.

I had a very nice put with the geezer 5K shot but my WOB tosses were all pretty much hanging out in front of the bar. Good hang time but the event is called Weight OVER the Bar for a reason.

[o1d_dude]

Sep 13, 2012

Warm up
1x5x16K Goblet Squats
1x20x16K KB Swings
1x5 Half Turkish Get Ups
Flat Bench Press
1x10x45
3x3-2-1x95-135-155
2x5x165
Snatch Grip Rack Pulls
1x5x205
2x5x305
Front Squat
1x5x45
2x5x95
Waiter Walk
1x22.5 each hand up and down the driveway.
Hanging Knee Raise
1x10

The waiter walks are much harder than you would think.

[o1d_dude]

Here's something for Roger to help with his shotput form.

Coaching Shotput for Beginner Throwers Pt. 1.

In particular this part...

The shot should be placed underneath the jaw, roughly one inch in front of the ear. The hand should be pressing the shot against the neck to support it in this position. It is very important that the throwing hand is behind the shot and not underneath it. Having the throwing hand behind the shot allows the thrower to release the implement away from the chest in the same manner one would push a weighted bar away from the chest while bench pressing. Many beginners tend to put their throwing hand underneath the shot in an effort to support and control it. This should be discouraged since it will either cause the thrower to push the shot in an upward manner upon release, causing the release angle to be too high, or the thrower will "drop" his elbow upon release, resulting in a great loss of power.

Emphasis is mine and I would add to the final sentence "or both."

This is is most likely what's causing your elbow pain during the stone put.

[o1d_dude]

Seeing as how I didn't make the trip down to the hammer champs at the Fresno Games, today I did the HAMMER-THON at San Juan Park w the Magni Throwers.

Sep 15, 2012

3x11 lb w best of about 95-100' (not measured)
3x12 lb w best of 95'
3x14 lb w best of 84'7"
3x16 lb w best of 81'5"
3x22 lb w best of 68'2" (61-5, 68-2, 63-2)

BOOM on the Heavy Hammer! The funny thing was that I thought they were sucky throws because none of them even reached the flags which I THOUGHT were set at 60, 70 and 80 feet. Wasn't until I stretched the tape to measure that I realized that they started at 70 feet. D'oh!

Now if only I could get the 16lb hammer to fly.

[Alan H]

Them's pretty serious numbers on the 16 and 22 pounders!! Noice.'