ME Lower
Foam Roll and Dynamic Stretching
BB Back Squat
135x10
185x5
225x5
255x3
275x4x4
225x5
BB lunge
135x2x10 (each leg)
Side to side squats
135x10
Single Leg DL
2 55lb dbs-x2x8
Core-
60x2x8
Hottub.
Had a great day training, both at track and at the gym later. Felt like there was good intensity. Worked on form for jav alot, and my footing is starting to get better. Working on the full spin for disc, but i had some huge throws from the half spin. Finished it up with alot of throws with the 16. Excellent training.
I seem to be stalling on shotput, hopefully thursday will be better. Javelin is really hard to tell, some days i’ll throw far, and other days it sucks, still needs technique work. Really happy with the discus results today, finally qualified for states in that event with an 8 foot pr. I also managed to take a chunk out of the cage supports on my first attempt. On the upside, i got videos of everything, which ill post in a bit so form can be critqued. Time to hit the gym.
Raining by shot, good numbers today though otherwise. Another 7 inches for states on javalin, and disc just flew. Off to the gym for squats, More thoughts on today later lol
Raining by shot, good numbers today though otherwise. Another 7 inches for states on javalin, and disc just flew. Off to the gym for squats, More thoughts on today later lol [/quote]
That’s a damn fine disk throw. And nice job on bench.
Raining by shot, good numbers today though otherwise. Another 7 inches for states on javalin, and disc just flew. Off to the gym for squats, More thoughts on today later lol
That’s a damn fine disk throw. And nice job on bench.[/quote]
Thanks man.
I only have like 2 meets left, so hopefully enough time to qualify for states in jav and shot. hows your season been?
Raining by shot, good numbers today though otherwise. Another 7 inches for states on javalin, and disc just flew. Off to the gym for squats, More thoughts on today later lol
That’s a damn fine disk throw. And nice job on bench.
Thanks man.
I only have like 2 meets left, so hopefully enough time to qualify for states in jav and shot. hows your season been?
[/quote]
Tracks over. I wasnt able to throw in a few meets cause of grades, so I never got to hit a 40’ shot. But I can throw consistant 38’s in practice. Now starts Jr smolov.
Tracks over. I wasnt able to throw in a few meets cause of grades, so I never got to hit a 40’ shot. But I can throw consistant 38’s in practice. Now starts Jr smolov.[/quote]
Are you doing Jr Smolov for bench or squat? or both? I ran a cycle of smolov a month before track, (just finished up the mesocycle) and found it to be hard but good.
Tracks over. I wasnt able to throw in a few meets cause of grades, so I never got to hit a 40’ shot. But I can throw consistant 38’s in practice. Now starts Jr smolov.
Are you doing Jr Smolov for bench or squat? or both? I ran a cycle of smolov a month before track, (just finished up the mesocycle) and found it to be hard but good.
[/quote]
Im gonna do it for squat and keep doing what ive been doing for upper body, just with less volume. What did you find hard about it exactly?
Tracks over. I wasnt able to throw in a few meets cause of grades, so I never got to hit a 40’ shot. But I can throw consistant 38’s in practice. Now starts Jr smolov.
Are you doing Jr Smolov for bench or squat? or both? I ran a cycle of smolov a month before track, (just finished up the mesocycle) and found it to be hard but good.
Im gonna do it for squat and keep doing what ive been doing for upper body, just with less volume. What did you find hard about it exactly?[/quote]
Sheer volume, after about the second week i hit a wall for a few days because i didnt eat and sleep enough. Your legs should addapt pretty quickly though
Did alot of throwing today, just a football and tennisball, but it left my shoulder feeling tweaked. After the RC work and med ball throws it felt great though.
for shot when u finish look up and thrust your hips up as you switch feet this will really push the shot higher and farther, right now youre doing what i used to do which is hunching down and loooking down when you throw
[quote]bignate wrote:
for shot when u finish look up and thrust your hips up as you switch feet this will really push the shot higher and farther, right now youre doing what i used to do which is hunching down and loooking down when you throw[/quote]
x2
Its hard to tell, but I dont think your rotating your left foot when you throw. Doing that’s gonna help open up your hips and help you with what Nate said.
I only looked carefully at the shot. First you are landing flat footed with your right foot in the middle. Stay on your toes. Your feet need to be able to turn towards the direction of the throw, but with your heel down, this is not possible. Your left foot should be landing further around. It is landing a little to the right of the middle, it should be closer to the left sector line. These two things are keeping you from turning your hips to the front, so you end up throwing across your body, dipping your left side to give the shot room to make it over the top.
Thanks everybody for the help, sounds like some excellent tips. We have our conference championship a week from today, and shot needs the most work so thats probably what i’ll be focusing on. Thanks again
Was solo tonight, so i had to cut out the pushups and pause benching. Plus it was late after a sucky meet.
Training went fairly well, and i’m looking forward to adding some of the above tips into tomorrows practice.