Naaa. This is the third kid to workout with us. If they miss three workouts they are not allowed to come back. We don’t have time to babysit. The previous two flaked out. Which is fine. No big deal. If they want to get big and strong here we are. If not no worries. Was doing it before they came and will do it after they are done.
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Ah awesome, what do you coach and teach?
I teach science. Physics and chemistry and coach football. It’s a good gig.
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Thats awesome man, my high school physics teacher was the one who taught me the basics of lifting. He was a powerlifter at the time, dont know if he still competes now, but he was a strong mofo.
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Awesome mate, I teach primary school, no lifting gym though, our school is tiny, just under 140 kids.
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I knew I liked you…
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Great memory. I just got into lifting so I’m still learning myself, but the kids have noticed my transformation and are seeking advice. I don’t coach the weights for a class, but I have many of our kids that come by and get nutritional advice and lifting plans…531 is easy for them to follow and safe ranges for them to work in.
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I’m at a track meet right now and my girls just won the discus. Hell yeah. I coach the throwers girls and boys also
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I’ve always admired teachers. Hard but important job. I have tutored people in math, and its a challenge to get even one person to understand stuff. Probably way harder with a full classroom
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I find it easier in the classroom, especially with the younger ones as they will teach each other, and they learn concepts much easier from their peers.
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@losthog @I_Luc Big respect for teachers, thanks for taking care of our babies (they are babies a long time).
And congrats to you and the discus girls 
Btw suggestion to the 5/3/1 plan if you teach children. Make them superset between the main lifts… on bench and OHP swich in DB goblet squat and DB RDL and on Squat and DL put in dips and chins or incline DB pres and DB rows.
Like bench - DB squat, bench DB RDL you get it. Get’s the work done in no time and they get some conditioning in as well.
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I program a 3 day plan 3 main lift days m,w,f. Then on the two other weekdays we do explosive work… prowler pushes, box jumps, sprints, direct abdominal work, plyometric work. Keeps them lean and mean. They get Saturday and Sunday off to recover.
I do like the superset work idea…
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Just thought I’d weigh in, looking for ideas. I teach HS English. My daughter is a Freshman and threw the shot for the first time this year and won her conference for ninth graders. Any programming advice that is shot specific?
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Track is an after thought for our school in many ways. But we do win many of the events we enter, mostly due to technical throws over raw power.
I have my kids work on balance and transitions over and over. Most kids don’t get their hips and lower bodies into the throws well. Honestly it would be very difficult to describe having them do “rainbows”, “bug crushes”, or “moving down the rail” in a practical way.
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Technique wise, I got no help for her - I always played the big three growing up and had no interest in track. Where I might be able to help is in the gym. She’s a big kid, 5’8" and about 170 at fourteen, pretty sure she is still growing, and of course, I think she has a shot (pun intended) at competing in college if she wants to. I can help her with the regular lifts - BP, OHP, SQ, and DL - but am not real sure how to incorporate explosive lifts, or which would be best for her. I suspect power cleans would be good, and push presses, but am not real sure how to program for her.
Thoughts?
Everything I’ve read for athlete training is to emphasize the explosive work and rep scheme. Keep weights where they can be explosive with the movements. Mobility and movement also needs to be at the forefront of programming, single leg, arm work.
Front squats over back squats, although most kids don’t have the core strength for good form. Speaking of…core, core, core. Athletes move through space and exploding with fluididity with core stablisation.
A thrower needs to have powerful legs, a strong core, and explosive chest, shoulder stability.
Legs: Bulgarian splits, front squats, DL, box step-up, leg press, single leg RDLs, hip thrust, box jumps, lunges.
Core: Russian twist, Med ball throws, planks, side planks, wood chops, jack knifes, leg raise hip thrust, back extensions, standing band holds.
Upper body: cleans, jerks, DB press, OHP, incline press, tricep extensions. Rows, push-ups.
I would have her focus on explosive movements 3 days of 5, lift 2-3 days, and general aerobic/ conditions 1 day.
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These should get you started with basic form and technique.
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I actually watched those before, good stuff.
Biggest problem is she is playing Lax and travel soccer now, so weight training isn’t really an option. This is typical of three sport athletes - there’s never an off season so you can’t periodize training.
She’s played travel soccer for seven years now. And she’s not fast, but has great foot skills and is a big body, so she is successful. But she has come to the conclusion that soccer is for fun, rightfully so, and has no interest in playing it at the next level, other than intramurals, which is a good thing since she is not fast.
But she has great coordination, and really, I think the javelin would be her best event, but they don’t do that anymore. I’m not sure she has any interest in doing anything in college other than IM’s - she just wants to be a pediatrician or a veterinarian. Interestingly enough, Pediatrician would be the easier route. She’s a good student.
She’s wicked strong and coordinated for her size, which is actually looking to be huge. I think she would be best served by being a swimmer, but again, no interest other than farting around in the pool in the Summer.
I’m separated and don’t get a lot of time with her, so I’m looking for things to do with her. She already lifts, but without supervision. I kind of want to guide her with respect to the throwing stuff because it’s low stakes for her - she’s pretty good but doesn’t really give a shit. She never threw before this year yet won her conference for her grade. It was only 23’6", but with no training, it’s pretty good. I think 42’11" won the state, so she has a ways to go, but I think she has a ton of upside.
If she wants. And, if she wants, I want.
Sorry for the TMI.
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25 is preaty average for a girl to throw that has some ability. With improved techniques a 30-35 would be a good late season throw… most girls have trouble relaxing and just grunting and throwing. The throw rings are very intimidating…which is why I love it. Keep her into it and she will progress.
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4/6/18 pillar squat+ Hypertrophy pull push
I woke up this morning with a head cold( pollen) and had a head ache. Took the day off work but decided I would go work out. Glad I did I feel better now…
Pillars:
45x10 (fuck squats I hate them)
95x5 ( this sucks I hate this)
165x25 (this felt heavy, but I finished. I wanted to rack it after 10, almost did at 19, at 23 I was like this is stupid why am I doing this, 25 done)
Hypertrophy pull/push
Bench: not part of the program but it has been 2 weeks I miss this so I’m doing it.
45x15 (felt amazing)
95x10 (I could pr this tonight)
135x8 (flying up)
Spoto working sets
185x5x5
Program start:
Wide grip lat: used lighter weight focused squeeze and form.
120x15,15,13,11
Bb row:
45x10
135x8
205x8 (thought I had 185 on the bar)
205x10 (realized the math error)
205x8 (I need more math errors)
Seated 1 arm cable rows:
100x10,12,12
DB press flat bench:
60x15,15,12 (almost got them all)
Arnold standing press:
30x12,12, 10 these get heavy quick with 45 sec rest
SS: DB hammers/ back flys
35x15/ 50x12
35x15/ 50x8
35x15/ 50x6
Felt like doing more…
Bonus work:
V handle land mine rows:
2 platesx10
3 x10
3+35x10
3+35x10 (these were heavy)
Preacher curls easy bar:
I think our bar is 25lbs…
45x15
Tried 2 10s per side too heavy…dropped back to 1 10 per side
45x15
45x25
Seated cable flys:
30x15
50x15
50x12
All done… 1 hour 40 minutes…on a sick day 
I am not sure tomorrow’s squat day will go down as planned my legs are telling me to calm down. They are very fatigued. Not really sore just not much punch left in them…we will see. I will push it like an idiot and try to get all the reps done. I may drop back on the set weights some just to get the reps or I may grind it out if everything feels good. We have had 2 solid weeks with the squats. Not it is digging into my soul a. It just to finish them.
Screw it im no pussy I’ll get it done. I’m a machine. Machines don’t break we break other stuff!
Later guys! And gals…
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