Throwers Training Log

Training Logs
1

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Some background. I’m 17, 6’ and 225lbs. I compete with high school implements (1.6k discus and 12lb shot) I train everyday. Lifting four times a week, usually a m/t/th/f split. With agility work on m/w/f. I throw t/th/sat/sun. Alternating disc/shot. I use over weight implements and underweight implements. I go into each training session with a certain goal(work on this,fix that,practice this,etc…) I’ll be using this to log both my lifting and throws training.

My PR’s as of today are
Box squat-405x3
Deadlift-405x1
Front squat-250x1
Bench-290x1
Incline bench-225x1
Power clean-250x1
PC&Jerk-235x1
Power snatch-185x1
Shot put:
Stand-16lbx41ft
-12lbx49ft
Full-16lbx47’4"
-12lbx53’7"
Discus:
Stand-2kx135ish’
-1.6kx155ish’
Full-1.6Kx170ish’

Goals for this training cycle:
Squat:455x3
Deadlift:405x3
Front squat:275x3
Bench:315x1
Incline bench:250x3
PC:275x1
PC&J: 250
Power snatch:205x1
Shot put: 16-50’/12-57’
Discus: 2k-145/1.6k-177’5"(school record)
Goal weight:lean 215lb

It’s a little long winded, but if think that’s everything. Haha.
Feel free to comment, leave advice, or ask questions.

2

Using the next two weeks to test numbers for the next training cycle, starting august fourth. It’s a four month training cycle.
Yesterday’s training:
Lifting:
New incline bench max!!!
240x1 it was heavy but went up smooth. Happy.
Push press 205x3x3
Clapping push ups+plate twists 5x10+5x20

Good lift today. This is my first time incline benching in about two months. So with no form practice a 15lb pr is good news!

Today’s throwing:
16lb stands-
non reverse x5
Reverse x5
12lbwheel
Non reverse x2
Reverse x5
12 Fulls
No non reverses. Having a ton of trouble with my right foots rotation. Or lack there of, as the case may be. So non reverses just throw my timing off.
Reverse x10-15

Good training session. Having some issues in each phase of the throw, but all very fixable issues. Today kind of worked as an assessment day. Can’t wait to get working on things!

Weight today was around 221-222. Leaning out a bit. I forgot to mention this, but I’m doing minimal carbs. The only carbs I intentionally take in are immediately after lifting. I’ve lost about 24 pounds so far. And strength has maintained, or in the case of incline bench, gone up!

If anyone has any advice for a low carb diet, please feel free to comment. Especially any (easy) recipes.

3

[quote]Brettman123 wrote:
If anyone has any advice for a low carb diet, please feel free to comment. Especially any (easy) recipes. [/quote]

I’m a low-ish carb guy. Every meal that I eat has a hunk of animal flesh, mostly fatty cuts of meat: skin-on breasts, thighs, legs from chicken, duck, or turkey, untrimmed steak or beef roasts, ribs, and sausages of all kinds.

On top of that, I fill out each meal with a hearty helping of vegetables, and these are my go-to recipes when I have limited time/effort for cooking:

  1. Root Vegetable Puree

A substitute for mashed potatoes, this can be made with carrots, parsnips, turnips, cauliflower, or even broccoli. Put a roughly-chopped pound of any root vegetable into a small pot or saucepan with about a cup of water and perhaps a tablespoon of butter or coconut oil. Season with some good sea salt. Boil uncovered for 5 minutes, or until most (not all) of the water has boiled off. Turn off the heat, let cool for a minute or two, then pour all contents (including the remaining liquid) into a food processor. Blast away until smooth (or chunky if you prefer, but I like it smooth). Enjoy.

  1. Delicious Greasy Greens

Put a hearty tablespoon or two of butter, ghee, or coconut oil in a cast-iron skillet until it melts. Toss in a massive handful of a leafy green of your choice (kale, spinach, collards, mustard greens all work). Use a really big handful; it will cook down and wilt over the heat. Cook for 2-3 minutes. Remove from skillet and serve.

Alternative version: cook 3 slices of bacon in a hot cast-iron skillet. Leave the grease in the skillet, toss the greens in for just a moment or two, using tongs to coat them completely in the hot bacon grease, then turn the heat off and let them sit for another minute or two. Remove from skillet and serve. Boomtown. This is really fantastic with a couple of sunny-side-up eggs served on top of the pile of greens.

4

[quote]ActivitiesGuy wrote:

[quote]Brettman123 wrote:
If anyone has any advice for a low carb diet, please feel free to comment. Especially any (easy) recipes. [/quote]

I’m a low-ish carb guy. Every meal that I eat has a hunk of animal flesh, mostly fatty cuts of meat: skin-on breasts, thighs, legs from chicken, duck, or turkey, untrimmed steak or beef roasts, ribs, and sausages of all kinds.

On top of that, I fill out each meal with a hearty helping of vegetables, and these are my go-to recipes when I have limited time/effort for cooking:

  1. Root Vegetable Puree

A substitute for mashed potatoes, this can be made with carrots, parsnips, turnips, cauliflower, or even broccoli. Put a roughly-chopped pound of any root vegetable into a small pot or saucepan with about a cup of water and perhaps a tablespoon of butter or coconut oil. Season with some good sea salt. Boil uncovered for 5 minutes, or until most (not all) of the water has boiled off. Turn off the heat, let cool for a minute or two, then pour all contents (including the remaining liquid) into a food processor. Blast away until smooth (or chunky if you prefer, but I like it smooth). Enjoy.

  1. Delicious Greasy Greens

Put a hearty tablespoon or two of butter, ghee, or coconut oil in a cast-iron skillet until it melts. Toss in a massive handful of a leafy green of your choice (kale, spinach, collards, mustard greens all work). Use a really big handful; it will cook down and wilt over the heat. Cook for 2-3 minutes. Remove from skillet and serve.

Alternative version: cook 3 slices of bacon in a hot cast-iron skillet. Leave the grease in the skillet, toss the greens in for just a moment or two, using tongs to coat them completely in the hot bacon grease, then turn the heat off and let them sit for another minute or two. Remove from skillet and serve. Boomtown. This is really fantastic with a couple of sunny-side-up eggs served on top of the pile of greens.
[/quote]

I’m definitely gonna make the second one a staple in my diet. Crazy good

5

Since you mentioned competing with HS implements, I assume that you have another year to go?

In a past life (ten years ago), I was a slightly-above-average shotputter, with a PR of 47 feet and change; I was quite poor at discus and eventually gave it up to focus on shot because I struggled so badly (my excuse being that track was my third sport behind football and wrestling). I had a fairly similar build (5’11" and in the low 230’s during track season after wrestling at 215 pounds in the winter) and strength (my best lifts in HS were a 335 bench, 250 power clean, 405 deadlift, all quite similar to yours at this stage), but I couldn’t toss the implements nearly as far as you’ve hit already. Very impressive numbers. You must have excellent technique and speed.

Did you make the greens with bacon grease, or butter? Both work great.

6

Yeah, senior year starts next Thursday. And yeH my coach is 5’7" and 180. So he had no choice but to rely on technique and crazy speed. That’s how he coached me.

7

And I did the bacon grease one. I could eat that every day. It’s great man

8

Been really busy lately. So here’s an update.

Throwing;

Making good progress in discus. Ahead of where I need to be.
Couple stand throws out over 140’.

Lifting
Wednesday
Worked up to a single at 95% on power cleans.
Worked up to a heavy triple box squat. 405x3 felt easy. I have the leg strength to move that for 20.(exaggeration) but I don’t have the low back. If anyone had tips on how I can handle more weight without falling forward, id greatly appreciate it.
From there just rotational core and hyper extensions.

Friday
Worked up to a heavy single on bench. 90%x1
Worked up to a heavy triple on dips. Bw+90.
Overhead ext.+cable flies-someXa bunch

Gonna get some easy throws in Then go get a pit bull! God bless.

9

Thursdays training.

Front squat
-barXa lot
-95X10
-135X5
-185X3
-205X1
-225X1
-235X5
Supersetted with box jumps X5

Snatch pulls
5X3 with 205 Supersetted with
Hang snatch
5X1 with 135

Hypers
4X12 holding a 45

Rotational abs on a decline bench
4x12 holding a 45

10

Fridays training.

Speedy(ish) bench

BarXa lot
95X10
135X5
185X3
205X1
Add chains
205X4X3

I supersetted this with clapping push-ups for all sets including warm ups.

Overload push press (push press to just above my head)
205x2
215x2
225x2
235x2
Supersetted with push press.
155. 4x1

Hammer curls
4x10

11

Our program utilizes a lot complex training. A strength movement immediately followed by speed movement. I’m sure most people know that, but just in case there’s someone who doesn’t.

We’ve done this for a while, but I did just read a pretty cool article about complex training and it’s advantages for power sports(like throwing). We’ve always done box squats/box jumps. Bench/dynamic push-ups. But the article outlined a bunch of others that I’m pretty excited to try. The push press complex and the snatch complex were both killer.

The main point of the article however was talking about a “strength tour” where they tour Australia lecturing about strength and power training. If you’re anything like me, a four day camp put on by the man responsible for much of Adam Nelson’s professional strength training and klokov, one of the most innovative, powerful athletes on the planet is a dream come true! So if anyone would like to donate $3000 and a ticket to Australia, please feel free!

12

New cycle. Prepping for D1 track and field.

W1D1
Squat- goal for squats this cycle is just to fix form. Picked up a couple cues from my college coach and form is making great progress.
barx10
95x10
115x10x2 sets

Bench
45x20
95x10
135x10
185x5
205x3
225x5

Did todays lift after six or so hours of driving, so called it here.