TRAINING LOG: Baabarian

1.28 - 5x 5 Hip belt squats w. 350 - hard - legs were shot from 1.27 . Core leg raises and rotary machine .

1.27  - Agilities, stadium hops lots , box jumps lots ,  6 x 40 dash (dash is used very liberally here) , explosive dives and run and dives - (like a pulling olineman) into high jump mat , ropes x 5 , throw 35lb rock 30times , throw 45 lb plate (kind w. handles) 20times and push a Chevy 2500HD 20 times 20 steps downhill and uphill as hard as possible.

1.26 Agilites , lots of jumping on and off boxes in fun ways , 6 x 10yd sprints , ball fetching and mirror drills , kick slide offensive tackle drills and 20 times sprint to the top of the high school stadium - maybe 30 rows. Do your best catfish in the sun imitation.

30 mins later EZcurl bar muscle snatches from pop it all the way up like a closegrip snatch to a serious pushpress . First rep from the floor - rest w. a dynamic reversal 4 inches off ground. All caught w. straight legs. 3 x5 and 5 x 3. Best were a bit over 200. I like this lift. Fast.

1.25 machine pump it up chest and shoulder press , lat pull close grip , arms.

1.24 No trig throwing 50-90% looking for smooth and lift .Throw 12lb shot many times after actually drilling for 10 mins - felt smooth. 28 linedrill -did my first one(which is usually a disaster) and was smoooth as glass(Secret = agilities all winter) many tosses - singles doubles and triples and one five turner(dare ya!) 42 wob x10 or so. 22lb hammer winds and throw - no boots - made me fight for position.

All I can remember.

This is gonna be cool!!!

I'm training Karl Glimp - an offensive tackle for Stephen F Austin in Nacadoches. 6'5 305 and feet like a safety -was 2nd team All -American -  to get him ready for the pro day first of March. So, being the dummas that I am - I try to push this young stud by doing things with him w. a certain cheat factor - ie I get a 4 row head start on the stadium steps and he has to beat me ......and does everytime.

Gotta tell you boys - I can't remember feeling this quick so early. Get out and do some old basic football 10 yard agilities.

Will toss Sat or Sun and next lift day is deads and fronts .

Mike,

You have to give me the formula for the energy you have.

Thanks boys - these are the kind of workouts I love- competitive and challenging. Now, to tell the truth -  on Saturday I sat on my ass all day and ate and stretched . That's it.

I swear that weeks work made my glutes and thighs grow and belly shrink - HGH boosting? All out and rest - change exercise and repeat till dead. I firmly believe this type of effort is revitalizing and age defeating.

Wayne - I come from 7 generations of German blacksmiths and Dad was an Airforce mechanic who once lifted a 700lb wheel assembly off another guy at 5.11 and 180. Grandad played semi pro baseball w. slingin' Sammy Baugh in the depression.

My first coaches were old schoolers - no water, no rest and make 'em puke EVERYTIME and run their asses off everyday. Guess you learn to turn it up and date cheerleaders or die laying on some field in August in 110 all by yourself.

Q- nutrition son - eat to win. I also don't drink or smoke and go to bed early...trying to make up for the '80's  hehehe.

Going to see Avatar 3d at Imax for inspiration and then deads and fronts in the garage. Wanted to toss today , but it's to gdamn cold to break out the 56 quite yet.

 

"you were born and bred for this"

This is exactly why I am going to steal Mike's towel from the Ft. Worth Games, squeeze out the sweat, extract the DNA, buy an island by Costa Rica and then open:

BAABASSIC PARK!!!

M-BAAB wrote: then deads and fronts in the garage.

When did you clean out your garage enough to be able to lift in it?

2.1 - Goodmorning squats to a flat back and a fast stand up onto toes 170 x 5, 220 x5 , 270 x 1 for 10 sets.

zerchers 170 x5 , 220 x 5 , 300 x 5 x 2 - first time to do these in a looong time -lots more in the tank - I need to do these in a rack - can't fail in the driveway so holding back a bit .

Goodmornings dynamic - full range as fast as possible - hold 2 45 plates to chest 10 reps x 2.

2.2 rotary gut work and leg raises to straighten out lower back. 5 x5 chest press machine and 5 x5 shoulder press machine and 5 x5 lat pull down. pull ups .     

2.3   1000 jumpropes. Haven't done this in years.

Q-saved my career . I was a head down ass up blow you off the ball or miss completely player and that works at UT but not in the bigs. 1000 a day except for the day before and after a game for NINE years. Completely changed me when combined w. proper nutrition. Highly recomended for all young athletes.

10 sets of 100 . Dunc - Rome wasn't built in a day. Start w. 200 jumps - who gives a damn how long or how many starts and stops - just do better everytime. When you can do 4 sets of 50 w.out missing - go to 300 which is probably enough for our purposes. WILL MAKE YOU FASTER.

Throw day today - suns out and it's beeeyuuuteeeful. Br , ostone , 56 wob and throw and all the drills.

Then work on your "weak suit" . I know Myles will squeal , but you are already strong enough.

First day behind a trig yesterday - 27 br -30' . ostone -42' , 56 throw- 34', 28 - 68-69' , 56 wob x6 .

Nicely sore today!

Hardly...

I am still not strong enough yet, and Myles knows it!  Before it is all said and done he and I will hit the weights together...then we'll know! 

I can sprint next week!

Mike, I have not been cleared to do any sort of side to side/cutting action with my knee.  Still cannot throw.  Doc did say I can run and do whatever sprints I am comfortable with...

What sort of regimen do you recommend after this kind of injury? 

"Not strong enough for what?", that is, specifically what are you trying to do and at what level?

To be honest, I do not really know the answer to this.  I have goals, believe me, but they have less to do with my performance as an individual in the sport and more about the sport for the rest of the individuals.  As far as my strength level is concerned, man, I don't know what that is either, or what it means, or who cares.  World class?  Maybe in the world of my living room...but that is about as far as I can let my ego travel unescorted.

"Where are your strength levels relative to your throwing technique, explosiveness, speed, mobility etc?" 

Ask anyone who has ever coached me...I am a big kid that doesn't throw so far.  My technique is rudimentary, at best.  Lots of YouTube.  Speed across the trig is about par; nothing spectacular there.  Explosiveness...what's that?  I have ZERO idea how to translate a big deadlift or squat or clean or snatch into a 50 footer in the open stone.  Heck, I was snatching 155-185 one-handed (chalk and wrap) on a regular basis prior to my injury AND MY OPEN STONE WENT DOWN!  I can only look back on that disconnect and shrug my shoulders...oh well!  Mobility is an issue at the moment, but getting better as the knee comes back together.  I am a MUCH better lifter than a thrower, and I do not consider myself a great lifter...maybe just a guy with a low center of gravity.

I watch a LOT of film.  I read just about everything I can find about throwing, training for throwing, etc.  I live on YouTube!  I have no real experience in track and field, clearly.  I watch other people, ask them how they did it, and do what I can...that isn't good enough yet.  I win (sometimes) because I am strong, not because I am good.  "Being strong" is not really a skill set, imo, and as you have pointed out, is a fundamental tool of throwing...but not the only one.  That's all I really have.  And as has been pointed out by Baab, Parman, Cosner, Irvin, Wetzel, Gustin, Cannon, C. Smith, Speer, Melius, R. Stewart, Hobson, damn near everyone I've cornered to teach me something, being strong is not enough. 

Can I be better than I am?  Absolutely.  Can I be one of the best?  Potentially.  Am I capable of taking your suggestions and making the transition from lifter to thrower?  We're going to find out at some point in 2011.  Definitely.

are jumpropes skipping?