So you want to be an athlete?

[CaberDave]

Finally, every other workout I'm backing away from all the other equipment and putting a 50 -55 - 60 pound dumbell on the floor. I then lift this, explosively, and haul it up over my head in a motion that approximates the WOB movement. I do this on each arm 10-15 times, one set. This one is a serious heart-rate workout, just like the crouch-jumps with weight.. After this, 42 pounds should feel light!

We shall see, come early February!!!

Have you tried this seated? Talk about getting the shoulders!

[Alan H]

Wow, first day back throwing, and I am SORE!

I practiced for about 45 minutes on Sunday and lord 'amighty I was sore yesterday!

...and I didn't even touch a caber!

[Yaish]

How where the results though? Notice improvements?

BTW, I've moved up to B class this year and did quite well. Took 3rd overall at the Queen Mary games in Long Beach.

[Alan H]

How where the results though? Notice improvements?

BTW, I've moved up to B class this year and did quite well. Took 3rd overall at the Queen Mary games in Long Beach.

No improvement yet, but no drop in distances, either. for a first day out I can' hardly complain. I had a couple of 16 pound hammer throws in the mid 70's, according to me pacing them off. I had several 42-43 foot tosses with a 24 pound weight, which means that I MIGHT have a shot at 40 at Woodland with the 28'er. I consistently lofted that 24 pounds well over a 14 foot tree branch, and then repeated it twice with 29-30 pounds, still well over the branch. This is all good. I'd sure like to clear 13 feet in the Masters WOB this summer.

I *might* be knocking on the door of 30 feet with the 16 pound stone, we'll see. Stones are my worst event.

I won't be at Monterey this year...AGAIN.... I'll be charging the starting gun on a sailing course just as you're moving from stones to WFD.

[Alan H]

All I can say is that all this upper body work I've been doing for the last month had better pay off with me breakin' 30 feet in the 16 pound stone, this season.

[Alan H]

I"ve been working on extension behind me when doing the 16 pound hammer and it's paying off with throws regularly in the high 70's low 80's. My personal best last year was 77 feet. Between "looking up" and extension, extension, extension, I hope to set a PR at Bakersfield or Woodland.

Now if I could just get it together on the WFD!

[Yaish]

I haven't matched my best hammer from last season, but I haven't dropped off much either so I am happy with that.

Keeping the arms long and the chest back is key. Now I am working on my rotation speed and placement so I get a better release.

WFD is just hard. Do you double spin or single spin?

[Alan H]

WFD is just hard. Do you double spin or single spin?

I double, but me mate Jim does a single spin from a standing position with the weight "cocked" behind him in the small of his back.

I'm getting the footwork down better in the double spin, but not yet so well that I'm releasing much power in the second turn.

I also have to load up 50+ pounds on that plumbing stuff a few times before Bakersfield, so that I remember what it feels like! I'll throw in the B's so we can hang out together.

[Yaish]

AWESOME! I'm looking forward to throwing with you.

I single spin, not double so I can't offer too much advice. Do you have any video? Nothing helps in figuring out what you are doing wrong like looking at it after the fact.

I finally got a spin down for doing the Open Stone, but it's still really ugly. I'm throwing just as far as with the 'shuffle' but I know I am doing it with horrible technique. The good side of that is when I finally get my technique smooth I should increase me throw by several feet.

[Greyshadow]

Tons of great information here! I am just starting to get back into the gym. I have absolutely no experience throwing, but my determination to do it should help me out some. If there is anyone in the Northern VA area that would like to meet up and show me some pointers...that would be great!