Okay final post…
7th in hammer 36.45m three fouls had a couple over 39m in training and lots of 38s so a little off,
4th heavy weight, 14.26 PB was kind of on money. Have only one 15m in traing in 9 mths so kind of expected.
Discus a PB of 30.87, off 8 workouts, maybe I should train this more.
The hammer would have gotten a close 4th at US nats, the weight would have been second (think in my age group we are world leaders for depth), my discus by international standard sucks but wa fun to throw.
Now for what I found out.
Carl Darby can throw a 49m hammer off just OL training. Ron Summers and Dan John (not as much these days) have done good throwing off principally OL training. Not me.
When I arrived at Burwood I could do a throwers power clean ( straps up to neck flip wrists then straight back down, start next rep)110kg 242lbs. I could do a certain clean pull from very low hang with 130kg 286lbs. This clean pull went up to 140, 308lbs done better than my 286, but my power clean went down. I was weaker.
What got stronger on me was the hip down head up position of my pull. I felt my hips stronger when I pulled. This I feel is a position very specific to a OL but may not have carryover to my throws, well maybe my discus.
Because of the extra time spent on OL, I neglected my specfic throw exercises. My plate twists, and all the other exercises that I do to condition my mid section. I think I have tried over 20 different versions. I felt my erectors get weaker. I stopped my twists, swings and heavy SLDs and relied on clean pulls and my lower back got weaker. Dan John says he does not do plate twists, but for me I think I get huge bang for the buck.
My health dropped. I feel the heavy drain on my CNS by my OL training made me more likely to get flu,( caught it 10 days out from meet, spent day before hammer sick in bed). When I normally lift, I turn up, put weight on bar, keep adding weight till it becomes hard and stop. Never pysch much, often count plates after a heavy set to see where I am at. I lift mentally relaxed. I feel at my age 55, that this works for me, OL left me drained even though I enjoyed the buzz of the heavy lifting, I could not get the balance of stress and recovery ( hard to do relaxed snatches).
Do regret it …NO. Life is a learning curve, more I learn more I realise I do not know.
Thanks to any and all who dropped by to comment and or read, hope your training goes well and that you life does not contain any of those unwanted surprises for you and yours.
and I forgot…the World Masters was great fun, if you get the chance on something like that and you are thinking about it, give it a go…
Terry Gibbs