Off-season training

[Alan H]

Alan, did you see Gary John (Dan's older brother) at the meet?

He said he was throwing again following hip replacement surgery and the LG All Comers is one of his favorites.

I didn't see him, but then I didn't make it over the hill to Shaffer Field at 10 AM, and Gary likes to throw hammer, so I suspect he probably stayed at Shaffer to notch his discus and shotput marks. We don't throw hammer at LG, they don't have a cage for it.


Back to the beginning of the SEAN BETZ SELF IMPROVEMENT PROGRAM...Squat Day

Stretch Cage
foam roller...better than I thought it was going to be.

Back Squat .... 8 x 90 / 6 x 136 / 4 x 225 / 2 x 275 / 4 x 1 x 295....definitely a multi-rep PR there, not that I track these things. I probably took 2-3 minutes between each of the last 4.

lunges, regular ones (blew off the bosu) .... 2 x 20 steps w/90 pounds .... harder than I thought they were gonna be. Butt feels it
Core 1 .... Russian Twists on incline board, 12 pound med ball...4 x 10

and then, just for giggles... sprint phase cable pulls ... 2 x 10 x 40 lbs.

[Alan H]

Kit, when I finish Seans 6-weeks, I'm going to try that pin-press thing. Yes, it DOES sound like a stone!.... basically, will try "pin press incline for speed" with probably 135 or 145 on the bar. The goal will be to move it FAST, but not jerk it off the pins.

I like this....thanks!

[o1d_dude]

Doing "imitations" will help with the stone, too.

Basically you just act as if you're putting the stone. I do at least 15 reps every day to firmly ingrain the proper technique (lead with the hips, let the shoulder follow, punch the giant, elbow the dwarf, etc.) into muscle memory. Oh, you don't use any weight. Just go through the motion.

[eclarkhb]

1/19/2012

BW: 219.6

Throwing Practice

Open Stone (12#) <-- New, Lighter stone
18 Standing Throws
5 Reverses
5 South Africans
5 Full Throws

Extra Light Hammer (11#) <-- New, Lighter Hammer
Bunch of winds
5x Full Throws

Light workout today, wanted to use lighter implements & focus on technique. Stones however really sucked. I couldn't throw the 12# stone any farther than I can throw the 16# stone - only about 37-38'. So something's messed up. But it could be lack of sleep last night (5-6 hours) and the fact that I had a big pressing workout yesterday.

Winding the lighter hammer felt pretty good. Focused on my hips...Need to do this a bunch more. Threw the 11# hammer over 100'...but I muscled it...

[o1d_dude]

Don't worry too much how far the extra light hammer flies. It's more important that you are able to wind faster and keep your balance. That's the goal of training with the underweight implement.

Next time you start winding with the 16#, it will feel slow and you will try to go faster. As long as you're not "arm-winding" to go faster, the hammer will go further.

Wind with your hips, not your arms.

[Alan H]

Back to it.

stationary bicycle ... 4min warmup
stretch cage

incline db press ... 2 x 8 x 55 *Fast* / 2 x 6 x 65 / 3 x 75, 2 x 75 ... burned myself up with the 55's
OHP, strict ... 8 x 115 / 6 x 135 / 3 x 1 x 155 ...no gas after the inclines

pullups .... 4, 3, 2, 1.5 ten and a half pullups with 85 pound assist
upright rows ... 6 x 105 oops / 2 x 6 x 90

tried some bar dips, hahahahaha. NOT... 2 x 4

[o1d_dude]

1-16-2012

The Bear:
1x8x65 (warmup)
17" Snatch Grip Dead & Shrug: (Height of bar is 17" from deck, i.e. 3" below kneecap)
1x5x135
2x1x225-275
1x5x295
1x3x305
1x2x315
Incline Pin Press:
1x10x45 (bottom position)
3x3x95-135-155 (bottom position)
1x5x230 (high position)
1x3x250 (high position)
1x2x265 (high postion) - Add more weight next time
Core Blaster:
1x10x72.5
Hanging Knee Raise:
1x10
Short Range Chin Up:
1x10
Dan John Power Curl:
2x2-3-5-10x75 (40 reps total)
1x2-3x75 (5 reps total)
Good Morning:
1x10x65

Playlist: Lifting Music For Scots
Real McKenzies - Real McKenzies Stompin' Intro
Tempest - Battle Mountain Breakdown
Crofters - Scotland The Brave
Enter The Haggis - Lancaster Gate
Wolfstone - Psycho Woman
Town Pants - Weight Of Words
Tempest - Slippery Slide
Ceili Rain - 666 Degrees
Ed Miller - Prince Of Darkness
Tempest - Dance Of The Sand Witches
Runrig - Alba
Wolfstone - Maggie's
Tempest - Wizard's Walk
John McFayden - Lament For Mary MacLeod (Piobaireachd)


"When asked what he thought about when he struck
out, Babe Ruth replied "Hitting home runs".

Only one of the medals hanging on the Motivation Board is a gold, get it?
At least it was for the IGHF Caber Championship.

[GoodGirlGonePlaid]

Coach Alan was kind enough to send me a bunch of youtube links, giving me a great intro into strength training.

I tried many of them on a Sat.

My weights are light, I'm dainty ya'll.

hip carry squats, shoulder carry squats, over the head squats.
14#x 37 reps (split into 3 sets)

kettlebell sumo dead lift high pull.
20# x 30 (split into 3 sets)

kettlebell snatch lift
14# x 37 (split into 3 sets) each hand

Russian twists
3 x20
and the other usual ab stuff.

Ran on Sunday.
I can't move today.

So,yay!!! It works.
Thanks coach!

[GoodGirlGonePlaid]

Playlist: Lifting Music For Scots[/B]
Real McKenzies - Real McKenzies Stompin' Intro
Tempest - Battle Mountain Breakdown
Crofters - Scotland The Brave
Enter The Haggis - Lancaster Gate
Wolfstone - Psycho Woman
Town Pants - Weight Of Words
Tempest - Slippery Slide
Ceili Rain - 666 Degrees
Ed Miller - Prince Of Darkness
Tempest - Dance Of The Sand Witches
Runrig - Alba
Wolfstone - Maggie's
Tempest - Wizard's Walk
John McFayden - Lament For Mary MacLeod (Piobaireachd)

.

Love that you included a playlist!! I'll have to check these tunes out.

[o1d_dude]

Glad you liked the playlist. You can find most of these either on Amazon's mp3 store or on iTunes.

Being dainty is all well and good provided you have mostly lean body mass. One of our young women throwers started out weighing about 105 soaking wet. Now 10 years into the games, she's probably about 125-130 lbs and presents a good athletic appearance while still being "dainty". I personally have seen her pick 100 lb cabers.

Stick with your routine. Consistency pays big dividends.