WOB progression
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Forum Name: General
Forum Discription: This forum is for general discussion about Scottish Heavy Athletics.
URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=14305
Printed Date: 3/26/26 at 12:55pm
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Topic: WOB progression
Posted By: Montana
Subject: WOB progression
Date Posted: 6/30/11 at 8:20am
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Since the WOB is the shortest distance/height thrown. What have your improvements been since your first games. Include the spin too if you want. Do you feel that this is one of the harder events to improve your best throw?
------------- Throw Far! Throw Loud! |
Replies:
Posted By: K Rogers
Date Posted: 6/30/11 at 12:03pm
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Montana- Good question, and unfortunately you hit the nail on the head for me. My experience has been that the WOB has been the hardest event to improve my throws. Its easy to hate the WOB ... like deadlifts ... they end up low on the list and are often skipped when the fatigue ramps up. I've gone through periods when one event was primary focus of my training and I saw improvement, ... caber, stone, hammer, weights ... but for me I've not seen enough improvement in the WOB to every really enjoy the training like the others. It always feels like the first time for me ... 15 years later ... same height. I've hit new PRs in every area of my training, except WOB. -K ------------- http://www.scottishmasters.org/Records" rel="nofollow - Scottish Masters Records |
Posted By: thegnome
Date Posted: 6/30/11 at 12:12pm
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I think the problem is that at the lower heights most games move up a foot at a time. That can be a pretty big % of the PR for guys like me. You might be progressing nicely but there really is no way to tell. For example right now my best is 12' (42#). I feel pretty confident I can do 12'6" but who knows when I'll have a chance in a games to try that. So I'll appear to be "stuck" at 12 even though they will be getting closer and closer to 13. Eventually that will go and back to square 1 (except I'm more likely to get attempts at 13'6"). ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: TheJeff696
Date Posted: 7/01/11 at 5:21am
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threw 14 last year in my first year ever, then threw 14'6 first games this year and 15 second games, standing of course. 16 may be pushing it for this year but who knows!
------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: Alan H
Date Posted: 7/01/11 at 6:10am
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Andrew has a point about moving up a foot at a time, when you're throwing 10 feet. This is one reason why I try to be open to 6 inch increments at Ardenwood. The Games isn't a "counter" as in I don't report the results and we don't have certified judges, but I know in my mind that my PR of 13' 6" at Ardenwood is just as valid to me, personally, as a sanctioned Games. The event is much more than just another practice. Here's a thought. If you're throwing 9-10-11 feet in WOB and you're at a smaller Games where the group of athletes isn't too big, ask your judge...and the other guys if you can try a 9' 6" or a 10' 6". If they're not pressed for time, you might get the nod. I started out throwing 12 pretty consistently with the 42'er in my first season (2007) when I threw 2 Games as a Master and 2 in the C's. The next two years I couldn't get 13, but once. I was stuck at 12. Then in 2010 I broke through to 13 and started getting that most of the time. This year...13' 6" at Ardenwood, then I "experimented" at Woodland and Costa Mesa and got 12. Went 13 again at Watsonville. I'm gunning for 14 by the end of this season, we shall see. However, I regularly practice WOB, and right now I'm doing it in every single workout. ------------- Alan Hebert Geezer-In-Training |
Posted By: S McCracken
Date Posted: 7/01/11 at 7:10am
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I agree my last 2 times out I have sat the weight on the bar. 6" down and I would have had it for sure. But moving in 6" increments would take forever. I think most of us are out of gas and ready to call it a day by the time the WOB rolls around.
------------- North American Highlander Ohio Chair www.nahighlander.com |
thegnome wrote:Posted By: Beau Fay
Date Posted: 7/01/11 at 7:23am
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First games ever in 2002 I threw 14'6" standing, hadn't touched the implement before. A few weeks later I hit 15'. I was a teen and thought I was gonna be great at the event. Fast forward 9 years and my PR is still 15'!!! Cleans, snatches, pulls, everything has gone up except the damn height I can clear. Working on some new stuff this year, we'll see. ------------- "Some people like to go out dancing... other people like us, we gotta work." -Lou Reed |
Posted By: Borges
Date Posted: 7/01/11 at 8:39am
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Most people have WOB progressions that are very much like the
progressions they have with the other implements, they just don't know it because they look at it all wrong. Consider a few things. First, a one foot PR in LWFD for a middle of the road amateur with a 60' previous best represents a 1.6% improvement. That same am would see an equal relative PR in a 13' WOB by going just 2.6 inches higher. Going from 13' to 14' is like adding 5' to a 60' throw. Second, the distance events measure the distance thrown with very little other restriction to the throw. Think how hard it would be if you had to land the implement in a barrel without knocking it over. And then, after each successful landing they move the barrel farther out. Not entirely comparable I confess, but all the same. I've knocked the bar off at 14' quite a number of times with the 56 but I never once cleared that in my entire career. With a fixed bar I once cleared 17' with the 42 but I only occasionally clear 16' with the knock-off. Third, most people (who are sufficiently strong to hold the right positions) get pretty solid WOB technique pretty quickly. That means WOB taps out pretty early in an HG career. It takes years to get the same level of proficiency with a weight or a hammer. ------------- Cheers, Carlos "Live free or die" |
Posted By: matt
Date Posted: 7/01/11 at 12:58pm
| I am going to go with 13 6 as a first time at 18 or 19 years old.Then onto consistantly around 17.Looking back the biggest improvment came when i set up standards in the yard and did alot of throwing.I still wonder what my neighbours thought i was doing with all the thuds and F bombs. |
Posted By: The Jayster
Date Posted: 7/01/11 at 3:30pm
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bingo matt! throw the event in your practice sessions, if it'a a weak event throw 2x's a wk or more if you can handle it! [i should practice what i preach] repitition, the only way to throw farther, is to throw! ------------- please keep robbin, the Conway Family and Frank Henry |
Posted By: aaron a
Date Posted: 7/01/11 at 3:34pm
It helps when you are five foot 16 and all twitchy ------------- alberta scottish athletic association |
Posted By: aaron a
Date Posted: 7/01/11 at 3:41pm
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I am 5' 8" an bang bottom the bar at 14 with the 42 but it will be a long time before it goes over. I have driven the weight into the bar at a pretty good velocity at 13' 6" but that being my only opportunity to throw at that height I could not make good. ------------- alberta scottish athletic association |
Posted By: Alan H
Date Posted: 7/01/11 at 4:36pm
This. IMHO. ------------- Alan Hebert Geezer-In-Training |
Posted By: matt
Date Posted: 7/01/11 at 10:03pm
| Jay its the same old saying,things you hate doing are generally the best for you |
Posted By: matt
Date Posted: 7/01/11 at 10:12pm
| I also had a 60lb weight made and set goals when throwing like 5or 6 clearances at certain height . |
Posted By: Sammy68123
Date Posted: 7/03/11 at 11:32am
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Another tough part of practicing WOB is having something to aim at and throw it over. The accuracy part (as with sheaf) is one element that is tough to work with in practice if you don't have a target to aim over. ------------- Teresa Merrick Bellevue, NE |
Posted By: johnallen
Date Posted: 7/05/11 at 6:09am
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LOL....OK, I'll be the one to start the controversy....lol At 45 I picked up the 42# Weight and ran into a brick wall trying to throw past 13'. I was a regular 11' WOB'er with the 56#. Try as I may, I could never get 14'. Always felt like I was fighting the weight. I started spinning and the first game I committed to it, I PR'd at 15'. Within a couple more games, I cleared 15'6". I'm now beating the bar at 16'. Standing WOB seems to be more Brute Strength than Technique and it's like Drag Racing.....More Dollars in the Engine, the faster you go.....more time in the gym, the higher you go. I like the fact that Spinning WOB puts me in a position to use more technique in the throw than just muscle over matter. Just my 2 cents |
Posted By: Srokus
Date Posted: 7/05/11 at 6:30am
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First two half seasons I hit 13'. Started working pulls and practicing the movement last year (first full season) and went up to 15' (hit 14 consistently 15 only once. This year I have hit 15' every games and am getting closer to 16. The only thing that helped me is speed pulls and practicing aim with the actual implement. ------------- The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times... www.thestrengthagenda.com |
Posted By: dWood
Date Posted: 7/05/11 at 7:12am
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First season was coming off distal bicep tear on my right arm-so
threw if lefty for a few games maxed out at 12-7 with the 56.... Next year hit 13-6 where I stayed for 2 years/ went to Canada w/ Team America and quick tutorial from Doug MacDonald and inspiration from my teammate Zolk cleared 14-0 easy and banged the bar at 15...over the next year topped out at 14-9 in comp.....then started my masters career with the 42-cleared 16-6 in first games(was usually solid to start at 15-6+ in a games) hit 17-6 at MWC to tie the Dirk  then
inched this up to 18-1 in comp(18-6 in practice/fresh) after hitting 17+ started fooling around with spin(never used it in a games) but hit 19+ in practice. Then the leg caper happened and haven't competed since but set the standards up and fool around with the 42 and have hit 17-3 with limited training ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: Montana
Date Posted: 7/06/11 at 6:32pm
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Good stuff here. I've only done three games. went 12'6" - 12' & 12' with the 56. I have the standards set up in my field. I think 14' to 15' is within reach. (Might have to start spinning though) I'm going to have to wait until next year since I'm recovering from a jones break in my right foot. 12 weeks to heel. The lower right leg looks like a pencil after 7 weeks in a cast and boot! ------------- Throw Far! Throw Loud! |