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.

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?

Mike,

I got my dictionary out and looked up what nutrition meant, and I will work on that one.  That is exactly what I needed to read I get so caught up in the getting strong part and forget about the living long part.

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 .     

Mike,

I believe I once read a post where you gave credit to 6 days a week of jump ropes for your fleet feet in earlier years.

Mike,

Did those come in sets or in a row?  Break it down for us mortals.

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? 

Duncan McCallum wrote: I am still not strong enough yet

I was reluctant to wade into this discussion, but here goes.  When I hear guys who are obviously very strong say they aren't "strong enough"  I always think two things. 

First, "Not strong enough for what?", that is, specifically what are you trying to do and at what level?  If, for the sake of discussion on this board, we are talking about strong enough to throw stuff far, then I would point out that you are at least as strong, and in many cases much stronger, at least in the upper body, than many of the Pros.  I would also point out that many truly world class shotputters past and present have had more or less similar upper body strength levels to you.  Dave Laut once said that benching 500 pounds was "all" he needed to throw really far.  Reese Hoffa has said that if he can bench 405 for 5 smooth, powerfull reps he is strong enough to throw 21m.  Brian Oldfield was not especially strong, just amazingly explosive. How far are you realistically trying to throw?

This brings up my second thought, "Where are your strength levels relative to your throwing technique, explosiveness, speed, mobility etc?" 

Present limitations notwithstanding, and understanding that I have never met you, seen you throw, etc., if you are trying to be a thrower and your strength levels are more or less world class when you are healthy but your throwing results are not and various other performance indicators are not, maybe you need to focus more on the other elements of throwing performance and less on putting an extra 50 pounds on an already excellent bench press, much less triceps extensions etc.  As Mike said, work on your "weak suit". 

This might tie into the "Thrower who lifts vs. Lifter who throws" discussion, but I really think guys who are trying to throw farther forget that just because being strong is essential for a thrower, and being stronger will, all else being equal, almost always allow one to throw farther, that means that they should always focus on getting stronger without considering the various other factors that result in improved throwing results.  The great Bill Kazmaier, who admittedly just dabbled in the shot, put about 14m despite being able to bench 661 or so, while Edward Sarul put 21.39m at the 1983 World Championships and had a PR of 21.68m despite benching only 400.

If one is strong but slow, getting faster is going to improve your throwing results significantly more than getting stronger.  If you are strong but have poor throwing technique, nothing is going to improve your results more than improving your technique.  Etc. etc.

Sorry for the thread hijack.

"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.

You think Kaz would throw further if he got weaker?  What if Duncan is working on his tech as much as he can, getting stronger will only help.  I did not ever throw anything prior to 40 years old, I went out for my first practice with Petur Gundmunndson.  The guy did a full spin with the stone and then looked at me, like it is now your turn.  Me getting weaker will not help me throw further.  I have worked as hard as I can to learn the tech I have.  People are gifted in different ways. 

2.8 shoulder press 5x5 stack , pull down 5x5 stack supersetted as fast as possible.

18 Leg raises w. 10lb medball b/n knees side to side and front.

EZcurl bar w. 2  45's = 6 strict , 6 cheaters afap.

Plyo push ups -1) inside hand on a medball - push up and to other side and switch hands and nose to ground and pop back up and over. maybe 12.  2)Both hands on the medball doing those nose into ringers marine? pushups. 5 really slow. 

Tricep pushdown one set to death.

The pretty boy workout

Mike,

Are you hitting stuff like this more or less to offset the hard day of throwing?  Treating it almost like an active recovery day between harder sessions?

Exactly. And it makes me feel muscly.

I do throw(fast) days, lift dynamically (explosive) and hypertrophy(muscle building) days - rotate em .

2.9 On one of those old Nautilus machines that has the steps and dip /chins and a 250 weight stak. We have a platform built to create a flat surface for squats w. hip belt.

250lbs one arm deads fast afap 5 x3.

350 deads w. a foot wide handle (so it fits b/n knees) 5 x 5 afap.

Can get your hands down to heel level - longest pull ever!  

2.13 Throw day w. Ian ( a PROUD Canadian ) 58 degrees.

27 br x 10 - didn't warm up well enough and this sucked and hurt - so I did a bunch 'till I was happy moving up the intensity.

12lb braemar x 5 (45ish) Fast arm time w. bouncy legs and whip.

12lb indoor shot ostone x 10 - FUN! feel like a REAL shotputter! Several 50-55 and one great one I wished I had filmed. Watch 'em fly! 

56 line drills 2 x3 . About 9 or 10 throws - quit on a good one 'bout 34.

16lb hammer -no boots- 10 - best was 100+-. Time to go to boots and get wilder .

18.6 x 100 caber x 5.

56 wob x 10 . Last week I was trying to just hit this branch and did only 7 . This week 10 throws and 5 went over the branch w. one REALLY feelin' good pull.

22 hammer x 6 until it broke .

22 braemer - pissed at the first go-round - different stone x 6 or till one felt good.

Sheaf sucks.

2.14 make my wife smile and go watch Avatar again. Eat like a King.

2.15  5x6 hip belt squats - very strict - minute rest b/n. Slow down , quick reversal and pop up. Gonna use this as one of my main progressions - 5x5 to 5x6 ,etc till I can do 5 x10. Was hard - blew like a beached whale

5x5 machine bench stack (says 598 ....suuuure ) probably around 300lbs ?

Tricep pushdown 300 x15 ,then 45 and 35lb plates slung on a towel for behind head triceps x 7 , drop to the 45 and did 11 more , then went to the 25lb plate for just right tri - fast till death.

Rotary gut machine stack 280 x 4 each side(and it felt like 380)Then 200 x 10 fast each side.

Assorted leg raises.

Goodmornings w. two 45lbers and a 35lber held to chest for fast dynamic 2x10.

Go watch Olympics and..........eat!

30 sprints up that damn stadium...again.

200 jumpropes

10 x10 yard agilities.

2.18 5 x 5 line drills w. 56

Hammer winds 25 and 35 and 45 plate winds 10 each way

5 x5 shoulder press

5 x 5 close grip pull down

triceps overhead 

45 x15, 35 x15 ,25 x15 plates front raises afap...burn like

2.21 throw everything w. Ed , Spencer and JC.

Spencer goes 39.7 and 81+-  w.56 and 28......with a hangover.....first throws of the year

I went 69 w. the 28

2.28 throw whole game as A at Ft.Worth games.

2.29 Sore old man cussing young punks

3.1  Beat the soreness out day

Machine bench 3 x 5 tear down all to failure

grabbed 2 45 plates and did snatches, man makers and these weird swinging straight arm snatches from balanced over head to waaay back behind (back flat to ground) sets of 8-10. Hard breather

Rotary core

Not sore anymore.

Heavy tomorrow

Mike,

Could you exlain that last exercise I can not picture that one in my head? Is that back flat to ground indicate a starting position?

Hard to explain - would work w. dbells of course, but balancing the plates was a challenge.

Straight arms swing in a big wob type of circle on both sides of body. As it passes below , do a wob scoop .

FRom straight overhead to way back behind w. flat back.

Hips do all the work- focus on hip lift/scoop and smoothness. 

Thanks Mike I really need to start working in some mobility.

Yeah, move out of Texas and give us a chance Quint.

Be mobile.

M-BAAB wrote: Hard to explain - would work w. dbells of course, but balancing the plates was a challenge. Straight arms swing in a big wob type of circle on both sides of body. As it passes below , do a wob scoop . FRom straight overhead to way back behind w. flat back. Hips do all the work- focus on hip lift/scoop and smoothness.

These sound like swings performed right up to vertical.  Usually done with kettlebells, "Core Blaster", or "Ballistica"-type setup to chin height or else to full release overhead (for throwers only). 

These sound like they would be very difficult to do with a pair of 45 pound plates, if only from a grip perspective.  Any comments on that Mike?

Crossfit's idea of man makers

http://www.youtube.com/watch?v=jOIZeNj9pBc - http://www.youtube.com/watch?v=jOIZeNj9pBc

3.3  5 x 5 leg press 800lbs (8 seconds down with fast reverse and pop out)

Triceps old Nautilus sitting style done bi-laterally really slow at first and speeding up to a mad sprint as I failed.

Step ups/jumps of  all sorts onto 2' box - some weighted , some plyo , skipping hops , Rv's Stone plyos(some w. 45 plate and some BW.

10lb medball for height x 10.

Rotary core 3 x 10

Sore from those swinging things yesterday in midback and shoulders.

Biceps tear down.

35lb plate hammer winds 3 x 10

3. 4 Sore booty from all the jumping and stepping up.

throw saturday

3.9 walking lunges 50lb plate x 10x 5 sets.

70lb dbell jumping snatches 5  x  5 each arm.

70lb dbell right arm only presses till fail and then pushpress to fail 3 x 10 or so.

45 seconds rest b/n sets . Gassed. Lunges were HARD that fast.

3.10 20 agility hill sprints - all styles - short but steep.

10 40 yard runs up a slight hill on grass - actually got trucking along pretty good on these.

5 x 5 power cleans.

Shoulder press 5 x 5.

3.30 After SA kill the soreness and get some of that Gene pop.

5 x 5  135 good morning jumpsquats yoyo afap - 45 seconds b/n.

4 x 5 220lb snatchgrip deads to a nipple pull afap - minute and 1/2 rest b/n.

220 lb hang cleans 3 x 3.

200 lb log - pick up big end and start pressing - when failed - go to pushpress till fail.Think I got 25 or so before dying.

Same log - caber clean up and catch and sink into a immediate deep pushpress. 3 sets of 3 - 45 seconds rest b/n.

Whip snatches 135 lbs - 3 x 5.

3.31 30 minutes of running, agilities , jumping ,etc till sweaty and gassed.

4.1 heavy machine chest -stak - 15 singles all at different speeds - last 5 in a flurry.

lat pull down stak x 6 slooow underhand and x 5 overhand afap yanking.

tri pushdown to death

45lb plate curls walking and standing on one foot - activating core. 

rotary gut heavy and slow

shoulder raise lateral raises to death

pec deck to death - all speeds - last few sloppy and fast.

4.3 Felt old and stiff but the kids wanted to play - Spencer and Quint. Motrined and caffiened up and got after it.

15 or better throwing ladies 12 hammer looking for speed - it's hot again , so getting boots in the ground is like digging for oil.

56and 28 4dist - till I tore off another callous - maybe 12 total.

Sheaf 8-10 over the lightpole.

56 wob - maybe 4 - we were all gassed - not used to heat yet.

4.6  20 x 30 yard sprints/lumbers on grass up an incline.

10 push ups at one end (total 200) 

Different moves w. a 45lb plate (one arm row , hammer curls , front raises) x 10 reps on the other end(total 200).

Gassed. Laid in the grass 'till the Messkin yard workers poked me w. a rake so they could mow.

Gonna do cleans/incline tomorrow.

4.11 Strongman day

16 hammer winds 2 x10 each side to get loose

200 lb x 16 foot log -you go I go - 45 mins of carrying , dragging , ppressing, cleaning, Conan's wheel (over head and arm carry) Fingal fingers 4 turns afap x 3 , clean up and catch /sink into a deep ppress , etc. Was lusty exercise - neighbors came out to watch the big idiots.

80lb stone clean up to a deep front sqt to a ppress x10 afap

16lb bowling ball throws x 30

10 hammer throws w. this traffic cone set up - light and fast.

stretch and eat.

Now that sounds like fun!!!

The Babbinator...

It was! Pretty damn sore today in weird places.

LOl both !

4.17 56 throw - 2 x3 line drills and 12 throws - best couple 36ish!

56 toss - this was feeling very good so I did a bunch - like 15.

25 lb Scarby toes to trig braemar and 22 ostone for Scarby as well.

4.19 16 lh x 20

sheaf x 20+ - grrrrrrrr. I did my best when I tried to mimic Gene's style but I still suck.

5.12 from the toes deads off platform as fast as possible 5 x 5 w. 350

Two 45 plates doing that weird swinging double arm wob snatch  2 x 10

medium grip lat pulldown stak one set to failure 17

Machine bench press

1) first set hands way wide and very slow - 8 seconds

2)next explodes from dead stop

3) speed reps to death

Rotary gut :) I finally stacked this thing for 10 .

10 jumps up on 30" box - from a skip plant

Leg raises 20lbs ankle weights in bicycle style - fast - for 50.

woman!

Mike,

Not sure if you still do them, but what do you/think you could Power Clean these days?  I am curious because that is an excellent high pull.  I know it is fairly common for people to be able to high pull quite a bit more than they clean, but if you are truly pulling the bar up to your nipples with a full triple extension (I am not suggesting you are not) I would think you could probably rack it if you wanted to (any wrist and shoulder issues aside).  Comments?

Also, what could you snatch (in whatever manner you do them) these days?  I know a few years ago your snatch was still very impressive as well.  Start logging more so we can check out what you are doing.  It is obviously working!

All lifts done yoyo style as fast as possible

3 x5 hang snatches 135

3x5 hang cleans - rack 'em 225

3 x 5 nipple pulls 275

3x5 deads 345

Push n pull day 

supersets done  twice - first set slow (like 8 second reps) , second set death sprint to failure.

wide pulldown w wide shoulder press

bench w hang rows

leg raises pike w ab machine

rotary core w low back machine

push each other 10 yards back and forth 10 total reps

laterral raises and  pec deck

bi w tri after 3 x 15 second bike arm sprints

puff puff 23 minutes

3 x 5 ez curl over head press strict strict 160

3 x 5 pushpress 200

3 x 5 fronts 200 nice and deep

couldn't get enough weight on the ez  for backs so... 

leg press on a MedX 1000  3 x 5     8 second reps 

10/19

trying to kill 2 of my toughest clients  you go, I go all day

Chest

those weird Jack LaLanne stretched out push ups

Chest press 500x max, 400xmax,300xmax

2/35dbells alternating incline press to death

Back

Pulldown tight grip 598xmax, 498xmax,300 wide grip x max

bent over alternating 35lb dbell rows to death

Core

2 x 25lb  dbells held in straight arms feet hooked sit ups high as possible

side raises 100lbs x  10 each

rotator MedX....I stacked the f*cker 298 x 5 each side

Shoulders

2 x 45 plates - this weird swinging double arm snatch thing 2 x 12

shrugs 250lb stack 2 x 12

2 x 25lb db lateral raises 2 x 10

Legs

3 x 60 yard shuttles ...poof

10.21

Driveway ...just me and my bar

155 x  3 x 3    wide as possible snatches from ground yo yo style - straight leg catch

245 x 3 x 3 chin high pulls from ground yo yo med grip 

275,295,315 x  Hang nipple pulls tight grip

deads 400 x 3 x 3 yoyo

My heaviest workout in a year or two

I gave myself permission last year to NOT do much Oly work while I worked on career .......and guess what?

I didn't throw as far

3rd week on the road to to May 26 

12.1

Sore butt

Massive stretch out

Bike intervals again

Get one of those heavy duty braided bands - hook it down low and do 45 degree swivels just like the last pull on wt4dist .

Some slow , some fast - some one handed(be careful) most two handed - swivel w core and straight arms - turn toes and push from back leg to front - hips first!

Create separation and work it.

Did it for 10 mins and belly feels skinny

Driveway tomorrow - pulls day.

Rained on outside pulls day - I will move to Sunday and do it w a strong kid.

I read an article bout neutral spine isometric stuff and tried...150lbs holds 30 seconds - stay upright and hard. - Really felt it in the sides.

Suitcase deads from low down - holding onto the calf raises stack of 250  10R/10L dynamic yoyo. I will stay w this - the wob spin only flies if you shrug/lift it w hips.....and land w knees bent to go up - REVERSABILITY!

Appreciate that coming from you kid.

I listened to a Mike Boyle program about squatting vs uni lateral legs and where he thinks true strength is.

If a guy can squat 500 x 10...can he lunge properly w 250 x 10? or even 185 x 10?

I can't and most can't.

  I find myself weak as a kitten on basics like reverse lunges or bulgarian split squats - the rest of 2011 is devoted to the lunge and all  it's variants.

Goals - work up to 2/60lb dbells for lunge types reps of 12 deep and perfect by 2012..

I'm currently at 2/35 for 6 - 8. 

Well done Geno!

You're ON!

The second annual Sunday Sore as Hell Loon Mountain Climb and Gasp

Sunday 12.4 w a 15 year old.

Was gonna get after it heavy, but it was raining and 40 degrees and we were lifting outside in an open barn w a wet floor..waaagh!

So, I switched to Bill Starr 5 x5 whole day you go I go as fast as hell get outa the cold Go Go Go!

Standing over head press bar 135 - no legs. I was trying to throw it off my hands , catch it , lower in  5 seconds and POP UP! Fun..

Muscle snatches done yo yo 135 - no press out all legs and snap. Maybe my favorite lift hmmm maybe this will be my mainstay w the lunge and push press....hmm

Jumping pushpress w bar ! Hard to keep it smooth and balanced like a piston - we did em going foward and backward.

Oh , on Friday I did a bunch of legpress - 30 minutes b/n clients - bi and uni - heavy and slow and light and fast.

12.6 Birthday workout # 52

Warm up - w strong band stretched all the way out -  do standing straight arm swivels 10/10

Rotary MedX - L 220 x 5 (8 second reps) R 260 x 5

Low back Med X  398 x 10 (8 second reps)

Lunge and jump day

2/35 reverse lunges 3 x 4/4

2/35 BSSQT 3 x 8/8...10/10....12/12 - time to move on up to 45's! Ahead of schedule

High stepups on 36" box 12/12

Lunge jumps 20

X lunge jumps 20

20lb in and out jump squats 20

4 mins of jumprope - stopping only to re-start when missed.

Upper body swole in the gym day.

First set main movement slow and hvy

2nd set accessory medium pace

3rd set light fast burn out

AFAP - shoulders, chest, back . bi and tri