Training - Overweight vs. Underweight implements

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Overweight vs. Underweight implements

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Forum Name: Training
Forum Discription: This forum is for discussion about training for the Scottish Heavy Events.
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Topic: Overweight vs. Underweight implements

Posted By: JWC III
Subject: Overweight vs. Underweight implements
Date Posted: 12/01/05 at 6:32am

I was curious if anyone had any imput on training with underweight or overweight equipment, if so, then how much. Last spring I experimented around training with the women's weights and then alter using the women's weights as a way to warm up. I recently had some junk I converted into some throwing weights, including a 21lb Weight for WFD. I also have a 60lb WFD, a 44lb WFD. I had some success this past summer increasing my light weight for distance by throwing the 56 (even though, as a master, I don't typically throw the 56). It made me slow down enough I was able to master the double spin and quit "slinging" the weights as much. Anybody have any thoughts?

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Thom Van Vleck

Replies:

Posted By: Borges
Date Posted: 12/01/05 at 7:56am

Some T+F tidbits that I have come across over the years:

Over/underweight training is extremely useful.
Focus on overweight when you are trying to break a strength barrier (more off-season).
Focus on underweight when you are trying to break a speed barrier (more in-season).
Carefully limit training with off-weight implements.
Most off-weight implement training should be with implements that are within 10% of the standard weight.

Ron McKee is a great source of information on this stuff.

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Cheers,

Carlos

"Live free or die"

Posted By: Brent Abbott
Date Posted: 12/01/05 at 8:07am

Andrew Hobson does underweight

Posted By: M-BAAB
Date Posted: 12/01/05 at 8:31am

Good advice from The Perfesser....I've been using light stuff since a post of his coupla years ago when it last came up....love it w/ the hammer ( a ladies 12lber ) and open stone,braemar (14lber) and a 13-14lb sheaf bag.......plus it's fun to pretend I'm Ryan Goddam Vierra jackin' one.......A NEW WORLD RECORD!!!.....and another...and another!

Posted By: Borges
Date Posted: 12/01/05 at 8:32am

Brent Abbott wrote:

Andrew Hobson does underweight

Which would explain the 'No Fat Chicks' T-shirt

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Cheers,

Carlos

"Live free or die"

Posted By: Coach Mac
Date Posted: 12/01/05 at 5:35pm

To add to the Professer Borge's post....IF and it's a
BIG if...you FEEL things really well ...you can take
advantage of the benifits of plus or
minus10%....we've had the fortunate blessing of
having some kinethetic FREAKS that could throw a
discus from 1-k (2.2.-lbs) up too a 4-k ...and throw
really far...if the 1-k went UP,,,,the 2-k went up !!!

Speed week inside the wt-room...heavy week
outside....heavy week inside a lite(technical week )
outside....ect.

LONG THROWS ~~~

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Have a GREAT Day !
Rob " Coach Mac " Mac Kay

Posted By: Steve D
Date Posted: 12/01/05 at 5:44pm

Use heavy stuff to build throwing strength and how to maintain position.

Early season training when you can afford to feel like crap
Bang the crap out of these implements by pushing the system
�Push� it like a Polaroid

Use the light stuff to learn speed and rhythm.

Early competition time as well as during season
Bang the crap out of these implements by speeding up the system
�Sling� it like a Polaroid

Alter the implements in a session to achieve the desired result

Start with a light and go to the competition
Start with the light and go to the heavy
Start with the heavy go to the light then the competition

Always end a session throwing the weight you will compete with.

Integrate what you have learned that session into the competition weight

It is easier to get strong once you have technique than it is to get technique once your strong
A 4k Olympic hammer is really fun to throw far� very, very, very far

But not necessarily very useful to throw 16 far

Posted By: Borges
Date Posted: 12/02/05 at 6:01am

And a tip for those of you who don't follow T+F and may not know who Steve D is. When Steve D talks training, you should be taking notes!

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Cheers,

Carlos

"Live free or die"

Posted By: Steve D
Date Posted: 12/02/05 at 7:02am

Thanks for the compliment but I�m far from a guru. I have spent a lot of time with gurus thus the philosophy of gurus. I only wish I could have mastered the philosophy.

Posted By: M-BAAB
Date Posted: 12/02/05 at 7:21am

Steve D - by like a Polaroid - do you mean striving for pretty ,perfect form?

Posted By: Steve D
Date Posted: 12/02/05 at 8:08am

I put that in more as an attention getter to put emphasis on the �Push� and �Sling�. I had that stupid song �shake it like a Polaroid� in my head when I wrote the post. Sorry for any confusion.