Season Approaching...

I think it depends on a number of things.  First, it is different for every person as to what there body will respond to.  You need to figure that out for yourself.  I usually stop lifting more than 1x per week at the end of March so I can throw more but some guys need to lift until Sept. to feel strong.  If you live in a climate that allows you to get outside and throw/drill early in the season, I say get the throwing reps in.  If you throw enough it beats you up like lifting anyway.  I am going to try lifting heavy through April this year and then back off to 1x per week to light and explosive (Squat, clean, Jump dead).  It also depends on your comp. schedule.  If you don't have any real comps until May then you can stay heavy in the gym longer. 

While strength is important, you have to throw, throw, throw.  If you have built a solid base of strength, you won't lose it all by changing to explosive lifts and throwing. 

Listen to Harrison, obviously.

I didn't see his post, as I was interrupted while completing mine so it took a while.

Leroy,

Q1:

Good timing for this question.  The answer is somewhat individualized as HB, and Peter mentioned.  I organize my program by phases, so it’s important that I schedule my lifting cycles appropriately to coincide with the throwing season.  Very important to layoff the heavy lifting once the core of your season starts…if you have to lift then focus on fast and explosive lifting at about 40 to 50% 1RM.

Here’s my off-Season preparation leading into the season

1. Conditioning Phase: (1 Cycle – a cycle is 4 weeks on 1 week off)

2. Strength Phase: 3 Cycles

3. Dynamic / Explosive Phase:  1 Cycle (about 1 month out from the throwing season) starts in about 3 weeks for me.

Q2:

The lifts that incorporate into Phase 3 are:

These are done at 40 to 50 % 1RM

Sets & Reps range from:

6x2, 5x3, 4x3, last week 3x2,

Power Snatch or Snatch Hi-Pulls

Power Cleans or Clean Hi-Pulls

Hex Bar Jump Shrugs (continuous jumping and dropping to about 4” off ground)

B.N. Jerks

Band Squats into a Jerk (Bands pulling upward)

NEW-Overhead Snatch Grip Core Crushers – this is an awesome exercise for core strength, stability and flexibility – great for the pre-season.

 A Lot of Med-Ball

56 Drill lifts/Pulls

Bleachers

Line Drills with a 94lb steel rod on my shoulders (Like a squat position) Thanks for the rod Carlos…and I know you want it back…but, its mine now…HAHAHA

I will do 2-3 lifts per day for three days a week…with a lot of throwing during this 4 week time frame. 

After this phase/cycle I will stop ALL lifting and focus primarily on my throwing and recovery. 

M-BAAB wrote: Leroy - time to start adding some drills and plyometric jumping.   proof is in the puddin'.

Nice, I am looking forward to changing things up.

Mmmm... Puddin.....

mcdonl wrote: Does anyone know who the contact is for the Quechee games? I have made several inquiries but get no response, or dead email responses...

Good Luck with that one!  It's certainly not an all-comers game.   I think they pick & choose who they want to throw... and they don't allow women.      Probably afraid we'll steal the show!!     Am I wrong???  -Denise

Wayne Hill wrote: Hapy, just make sure you give him ALL of the details. -Wayne

I sure wasnt meaning any disrespect or anything towards Quechee. I was just curious about info, I want to throw as much as I can and improve my scores as much as I can. Thats all, and Quechee is just a four hour drive for me.

Leroy

will barron wrote: lets not forget that Queeche is one of the most perfect throwing fields of all time. Plus you get to throw a 68 lb weight for distance as a bonus event (heavy) and then swim in Queeche gorge afterwards.

It sounds awesome Will, and I am going to continue my persuit (With the help of others...) to get into the Queeche games.

Leroy

Leroy,

This phase/Cycle consist of explosive and flexibility movements with light weight (40 to 50% of 1RM) so therefore, it transfers more efficiently and compliments the throws much better...unlike the heavy/static lifting.  Remember, throwing is lifting, so make the pre-season phase short (throwing and Lifting) then focus primarily on the throws. 

The amount of throws you should take is really based on your conditioning for throwing...I would start your session off doing at least 30 min of drilling, then move to doing some light throwing (2 to 3 events 10 to 15 throws per event) working on specific areas...mainly the areas that you are having troubles in...for example, if you are diving into the first turn in the weights, then I would suggest that you start working that area by casting the weight out in front of you before entering into the turn...we do a figure 8 drill which takes the weight out and away from the athlete preventing the tendency to dive. 

Everytime you go out and train you should always have a goal in mind...just throwing isn’t going to help you get better, in fact, it can make you worse...If you don't understand what the problem is then more than likely you are going to reinforce bad habits...try to get as much technical info as you can (You need to be a student of the sport to be successful) so that when you encounter the problems in training or competition you will recognize it and hopefully correct it.  Watch videos of successful athletes and then break each movement down in each event by comparing that movement to yours...you must learn to visualize the movements in your head, then try to duplicate those movements in training. 

Okay, here’s what will make you throw 10 feet farther in the LWFD 

This was a little more than you asked for, but I felt like elaborating.