Return of the One-legged Thrower

[o1d_dude]

March 22, 2013

Day 17 of the No Legs Strength Program

Warm up
Exerbike
Shoulder Pre-hab
1x5 Half Get Ups
Seated Press
1x10x45
1x3x65
1x2x75
6x1x105-115-120-120-125-130
Batwings
1x5x27.5 held for 10 seconds
Seated Leg Extensions
1x15x20
Prone Hamstring Curls
1x15x20
Hanging Knee Raise
1x10
Short Range Chins
1x10
Ab Wheel Rollouts
1x5
Seated DB Curls
2x10x22.5-32.5

I didn't get enough warmup lifts in the Seated Press and that held me back in the early going. Next time I do the six singles workout I will make sure I get in a few more warmups before the singles.

[o1d_dude]

March 23, 2013

Day 18 of the No Legs Strength Program

Warm up
Exerbike
Shoulder Pre-hab
1x5x5 Half Get Ups
Seated Press
1x10x45
1x3x65
1x10x85
Batwings
1x5x15 held for 10 seconds
Seated Leg Extensions
1x15x10
Prone Hamstring Curls
1x15x10
Hanging Knee Raise
1x10
Short Range Chins
1x10
Ab Wheel Rollouts
1x5
Seated DB Curls
1x10x15

This is the tonic workout that follows the six singles day.

I'm growing concerned that the PT recommended leg curls are irritating my right knee.

[Alan H]

leg curls are harder than the extensions? It's usually the other way around, for me.

[o1d_dude]

March 26, 2013

Day 19 of the No Legs Strength Program

Warm up
Exerbike
Shoulder Pre-hab
1x5x5 Half Get Ups
Seated Press
1x10x45
1x3x65
1x2x85
2x5x105
Batwings
1x5x27.5 held for 10 seconds
Seated Leg Extensions
1x15x25
Prone Hamstring Curls
1x15x15
Hanging Knee Raise
1x10
Short Range Chins
1x10
Ab Wheel Rollouts
1x5
Seated DB Curls
2x10x22.5-32.5

March 27, 2013

Day 20 of the No Legs Strength Program

Warm up
Exerbike
Shoulder Pre-hab
1x5x5 Half Get Ups
Seated Press
1x10x45
1x3x65
1x2x85
1x5x105
1x3x115
1x2x130
Batwings
1x5x22.5 held for 10 seconds
Seated Leg Extensions
1x15x25
Prone Hamstring Curls
1x15x15
Hanging Knee Raise
1x10
Short Range Chins
1x10
Ab Wheel Rollouts
1x5
Seated DB Curls
2x10x22.5-32.5

Yes, it's the leg curls that affect my gimpy knee. It must have something to do with my kneecap because the roller that supports my leg just above the knee seems to prevent my kneecap from moving properly in some way. Runner's knee I believe it was called. Anyway, the various leg strengthening rehab moves and stretches are supposed to help with this.

In other news, I tried out a tip in the chins and found it helpful. Therefore, I share it here. When chinning, bend your knees a bit and cross your ankles behind you. Then hold your body rigid while doing the chins. Any body movement allows the applied strength to "leak" out of the chin. Please do not let me see anyone here do kipping pull-ups. We are throwers who value our shoulder joints and the heavy athletics provide more than enough dynamic work.

[o1d_dude]

Here's today's training tip.

In the weights for distance, the left side of the body has a significant role to play. Left-handed throwers, it's the right side of the body.

At the beginning of the first spin, the left heel should be turned to point to the weight and the left arm is used to help with the rotation. In the second turn, the left arm is again used to facilitate the turn and release. Throw with your whole body.

Check it out in this slo-mo from Jake Sully.



Also notice that the steps are "paired" as if Jake's shoelaces were tied to together. You cannot step through the turns and expect to throw well. Jim McGoldrick once told me to "hear" my feet. They should sound like "bump-bump....bump-bump" and not "bump...bump...bump...bump".

So. Listen to your feet when you throw.

[o1d_dude]

Now that I've returned from my 1800 mile/four day road trip across SoCal and Arizona to visit family and friends, it's time to resume posting on my training log.

Yesterday I had a follow up appointment with my physical therapist. He noticed right away that I was no longer walking with a limp and his examination my knees produced no pain. He gave me a new set of exercises to re-hab my knee and suggested I see him again in about a month.

April 8, 2013

Day 21 of the No Legs Strength Program

Warm up
Exerbike
Shoulder Pre-hab
1x5x5 Half Get Ups
Incline Press
1x10x45
1x3x95
1x2x135
2x5x145
18" Snatch Grip Deadlift
1x5x135
2x5x225
Seated Leg Extensions
1x15x25
Prone Hamstring Curls
1x10x10*
Hanging Knee Raise
1x10
Short Range Chins
1x10
Ab Wheel Rollouts
1x5
Seated DB Curls
2x10x22.5

The PT gave me the okay to add the deadlifts back into the routine so I did. The bad news is that I had to stop the leg curls at 10 reps with 10 lbs do some joint issues. I immediately scratched the leg curls from my routine which turned out to be a great idea as I woke up this morning with a great deal of stiffness in the knee and some discomfort when walking. Damn!

[Alan H]

The other thing I notice about Jakes video is a principle that I picked up from actually watching Andy Wooster, and then teaming that up with a comment or two I got in a message at NASGA from Don Stewart. Let the hips drive the weight. Where your hips go, that's where the weight goes. See how Jakes hips rise at the back of the trig, before he starts his first turn? Then his hips drive the weight to the low point a little bit behind him and off his right side.

When I started doing that, I put 3-4 feet on my LWFD throws.

That's great news about your knees....no pain is *good*. Will you be at Woodland?

[Alan H]

Marty and I were discussing the overall quietness of your log, this Sunday. We both hope your knees are behaving themselves, and that we'll be seeing you at Woodland.

[o1d_dude]

Yes, my log has been quiet.

I have a backlog of at least 10-12 workouts to post.

Left knee is as good as it's ever been. Right knee concerns me in that it's still stiff although there isn't much pain to speak of. Growing concerned that the way it is now is the way it will be from here on out. I need to go back to see the sports doc.

[o1d_dude]

In my never ending search for wheat in the chaff, I came across this nugget on the NASGA training forum.

On hammers don't let your upper body take over. Keep the ball on the right side. Two cues I use are to pull the hammer UP [to] me, not across me. As soon as the ball gets "light" twist your torso and catch the ball. That will let your hips take over and work the weight shift like Sean is talking about.

In other words, pulling on the hammer is NOT like swinging a baseball bat.

I've been preaching the gospel of the "pull is UP, not around" and the "Highlands Hula" for many years now. Unfortunately I got old before I got better at throwing the hammers but I'm holding my own.