Martin roy training log

**Martin Roy** · 18th March 15, 11:31 AM

More easy back work last night. Started with elliptical on steepest incline, treadmill, abs, goblet squats. Easy rack pulls with 135 three set of 5+ very focused on form; as I had anticipated these felt good. More elliptical, stretching and done.

This morning I'm tight but improving.

**Martin Roy** · 20th March 15, 09:41 AM

Wednesday I got to gym a little earlier than usual and went through a wide range of movements designed to carefully work the back - shoulder routine, goblet squats, rack pulls, pull ups, elliptical, abs, treadmill, bike, stretching, and several others that I can't recall. Upshot is that the extra work time really helped; yesterday morning my back was clearly improved.

Thursday was an off day while I ran the shot put competition for Aptos High.

**Martin Roy** · 26th March 15, 10:04 AM

I haven't posted in several days because nothing interesting was going on. The project was simply to get my back untweaked. I'm very happy to say that last night's work confirmed that I'm clear to go. In essence, I did some heavier sets of rack pulls, pull ups, shoulder routine, pec deck both ways, and a lot of stretching. No further issues this morning and range of motion is 100% with no discomfort.

I'll be running the shot put competition this afternoon, but tomorrow I hit Shaffer Park to throw again.

On to Ardenwood and Woodland. No more detours, please.

**Martin Roy** · 30th March 15, 11:36 AM

So, I missed my Friday night at Shaffer due to real life issues and did some gym work on Saturday in between errands. However, Sunday afternoon marked the return to throwing. My son and I focused on wfd and caber with both of us using this session as a re-start after an unexpected break in training. In general I was surprisingly happy with my positioning in lwfd. My footwork was not bad at all for this time of the season, but I need to work on speed to increase velocity at delivery. And the key to speed is my left arm and shoulder. With the cabers we worked on a smooth pick and the steps up to the pull. I've got an idea about how to correct my habitual late pull but it will require another person's assistance. That new wrinkle will be implemented over the next couple of weeks.

Today I'm reminded that there is a real difference between lifting strength and throwing strength. Even though the session yesterday was not particularly long or intense, I'm feeling it in places that the gym routine doesn't touch. More work is ahead; aiming to throw again on Tuesday.

**Alan H** · 31st March 15, 01:29 PM

Bummed that the G-man won't be at Ardenwood. However, I understand both young love and jobs, so I'll give him a pass this time.

**Martin Roy** · 31st March 15, 04:31 PM

Yeah, it's too bad he won't be at Ardenwood. However, I just signed both of us up for Woodland and his girlfriend will be there to watch him throw on Saturday. With the lack of training recently, he'll need the extra incentive of showing off to his girlfriend to get himself powered up.

**Martin Roy** · 7th April 15, 12:24 PM

I have had way too many intrusions of real life lately which have gotten in the way of throwing. C'est la vie I s'pose.
Gman and I did have a good throw on Friday evening - stones and wfd, heavy and light. I'm starting to get the feel back and I'm actually pleased with the distances. With heavy weight I'm getting pr distance tosses on a regular basis; now I've got to do it when it counts. My feet are still out of control with light weight but less so than a couple of weeks ago; there's hope on the horizon. Stones - meh.

Yesterday I had the park to myself. Hammer winding time went well and I felt strong; broke the handle on the second toss. So it goes.

Moved on to wob and had the first real decent session of the season. I went in not intending to have a marathon; rather, I wanted short, intense and to the point to both test my back and see where I was. Goal was two tosses each at 10, 10-6, and 11, with no misses. I figured if I could do this, I was very well positioned for the start of the season. 10 was easy warm-up; 10-6 same. First toss at 11 knocked the bar off hard going up. P.O'd. Next two tosses over very neatly.

I want 12 this year and I feel it in there rattling around struggling to get out.

**Martin Roy** · 8th April 15, 09:49 AM

The forecast yesterday was rain so I decided to hit the gym for some moderate lifting and move throwing to this evening. Rain never really showed up but I had a good workout nonetheless.

Given the recent surprise back tweaks, I'm not going to do any really heavy lifting until after Woodland. If I tweak it throwing in practice, well, that's just a necessary risk.

Thus, last night I warmed up on elliptical and bike, then abs and pullups. A couple rounds of shoulder routine, db seated overhead press, alternate with hammer curls; db incline press and hammer curls. Seated bench row, tricep cable push down, and finished off with leg press and traps.

It was a good, solid overall session, leaving me relaxed and ready to throw again today.

The Aptos High throwers practice at Shaffer Park on Wednesday afternoons so I'll have a chance to burnish my throwing cred with the team. I figure they'll take me seriously as a judge as a result.

**Martin Roy** · 9th April 15, 10:01 AM

Okay, I should know better by now. Intense training three days in a row doesn't really work for me. Good session on Monday, good session Tuesday, thought I could have a good session last night. Throw, lift, throw. Perfectly symmetrical.

Nope. Had no pop. At all. Lesson going forward is two days intense, one day light.

Last night I was out with my brother, who was mainly observing and commenting, and simply enjoying hanging out at Shaffer Park - the closest place to heaven for throwers. After warm ups I figured I would do a quick wob progression. The first throw told me I had no legs. The next few confirmed that I had no pop. So we worked on some form details and then just talked for awhile about throwing in general.

Terrible session but a nice interlude nonetheless.

Judging shot put this afternoon, off day; much needed, it seems.

**Martin Roy** · 13th April 15, 09:40 AM

Well, real life happens, again. Friday was set to meet my son at Shaffer to throw, instead ended up at the ER with my mom. After some tests, she went home and nothing serious other than being 88.

Saturday was a light day in the gym because I knew I was throwing on Sunday afternoon with Alan H and several other guys.

Yesterday at Shaffer was one of those beautiful days that makes you happy just to be outdoors doing something, anything. In our case that meant throwing stones, tossing cabers, and hoisting weights over a bar. If a doctor didn't order that, he should have.

This was the last intense session before Ardenwood next Saturday. I plan on some hammer winding and drilling wfd on Tuesday, real life permitting. And then easy stretchy stuff going into the game.