WARNING:

Do not attempt this at home.  Athlete shown was a professional athlete.  Failure to heed this warning will certainly result in exhaustion, and may result in injury, or even death. 

Those of you who are not freaky weight-room gods could try something like this instead:

Hang Snatch (38” grip, minimal dip at catch) – 115x5, 135x3, 155x2, 165x2, 175x1, 185x1x3

Front Squat (deep, 100% raw) – 185x3, 225x3, 275x2, 315x1, 345x1, 365x1, 315x3x3 (explosively)

Seated jumps onto box – 34”x1, 42”x1, 44.5”x4

Plate Twists - 45# x10/side x3 sets

At least pretend to stretch a bit.  Go home and eat.  Repeat as desired.

M-BAAB wrote: start w. low pulley swivels (mimicing weight throws)4x5 - get crazy/heavy widit.......hammer pull downs off a high pulley 4x5....go to that pushpress thing that Don and Pete were talking about - feet placed in braemar stance - 156x3,198x3(I was feeling it out)242x3,264x2,286x2........zerchs 156x3,264x3,308x2,364x2,396x2.......18" deads 364x2,480x2,600x1......... snatch grip rapid deads from floor 264x5x5.......bar incline press 185x2,245x2,275x2x3, 300x1........right arm only pushpress 85lb dbell 3 sets of 5.........pullthrus 3x5 heavy as possible.....bi- tri 3x10 each......reverse hypers w.25lb plate 2x10......45lb plate twists 2x10...45lb plate side bends 2x10 each..........done....enjoy....I gotta go lie down.

That is more volume in one workout than i do in three weeks.  Seriously.

WOW Baab. That is unreal. I agree with C Smith, that is a few weeks of volume for me too. If I did that in one day, ya'll would never hear from me again. Baab, you are a scary man if you can do that, and still have the strength you buckle a kilt with in a month.

Unreal. Your nervous system will take a minimum of a full week to recover.  I think he is trying to falsely motivate his competitors to overtrain.     

Might work on the younguns but remember Baabster, with age comes wisdom!

are you guys shittin' me?.........I'm gonna do something like it again Saturday..... ya'll are the ones w. the "freaky athletic skills" to get by on so little work.....if I don't kill it every chance I get- it's straight to the masters forever......Peter - great jumps and fronts......Coool One - I'm just tryin' to "be like Craig"....Bert- how can you throw so far w. so little volume/work?that's "scary" to me...................I'm beginning to think the only thing I got "blessed" with is a psycho German work ethic.........I mean seriously guys - I just mowed the grass front and back yards after lunch/workout and came up to check NASGA.....this ain't fair.

I believe ya' Mike.

This Saturday is 100+ miles on the bike starting before the sun comes up and then a 5k race that night.

Mind over matter baby.

Baab....What the hell are you doing!

I haven't even seen the gym in a month....my training for now will be trying to pick up the dumbbells and load the bar for my clients!

Apparently the Texas heat does things things like this to certain people.......

Let us see that 10 pack, that is counting the little ones right below the sternum. 

Baab, If I did that much volume, I would have to make a fake birth cert. so I could compete in the masters, for that is the only place I would be able to hold my own after that. (no offense to the current masters, of course).

My volume right now:

this past Saturday: compete

Sunday: Rest and anti inflams, lots of food, contrast showers

Monday: Rest, rev hyper 3x10, massage stick 3xlegs, arms and back

tues: throws drills inside in front of mirror (to work on some technical things I noticed from this weekend) Triplex Pulls 150lb.-250lb. 3x3x3, Seated Hurricane Press 4x5 135lb., Bench press 225x3, 245x3, 265x3, 285x3, 315x2, stretch, go eat.

wed: deep tissue massage, rest

I will train thursday (throw and lift), rest friday and sat, train hard on sunday (I expect Big throws then).

Anyway, that is what I am doing.

Bert, how do you do the contrasting showers?

I've read here and there about alternating hot tub and ice tub to promote recovery and wanted to try something like that. But for some reason I don't have a hot tub OR and ice tub.

I never thought about using the shower though.

Jason,

The shower works great.  Alternate hot shower temp with water as cold as you can stand it, every 45 seconds or so, always ending with cold.  It's not too bad on the legs, which are probably the most important, but can be very "invigorating" on the back, chest, etc. until you get used to it.  Feels awesome afterwards though, and is supposedly a significant recovery aid.  In your case, this would be excellent after a long run or hard interval session.  By the way, the sooner this takes place after training, the better.

Peter.

M-BAAB wrote: track studs   I tried a throwers approach last year and sucked   go get 'em you track studs

Watch who you're calling names...

Cool One - "apologies"  - I know you're and old baller - You would have made a hell of a Lbacker.

Baab, Thanks for the kudos, but I am not the one who played football in the NFL, that quite an accomplishment. Especially since most of the guys who endured that pounding for years now do nothing in the way of exercise. I admire the hell out of you. Reminds me of my Pop. He pulled a hammie yesterday doing heavy cheat curls (57 years old), he used his knee wraps to wrap it with an ice pack, and finished his sets on the curl machine.

I put in a lot of hours of over-training when I was in college. It built a nice base, but I finally had to realize I was not built to do huge workloads and still perform well. I like to train hard and 4-5 days per week, but it does not help my throws, or even high-end lifts for that matter.

I came to the realization one day that in looking back at my training I have NEVER been negatively effected by taking one day extra of rest or being under-trained, but I have many times become injured, sick, or over trained by taking one or two days too many. So.... by that formula, I always hedge on the side of under training vs. over-training, because I know I will always be fresh, and each practice will be effective in re-inforcing good habits and far throws. I cannot throw very far if I am hurt. There is ALWAYS a chance if I am rested.

As expressed before by others on this board, do what worked for you, lets you throw far, and most importantly, you have fun with.

Throw far everyone,

Bert

Bert - gotcha. Remember boys - I'm starting my summer off-season - we're done for games 'till October. Who wants to go to a festival in 100+ ? We actually have 2 games in August in Houston for gawds sakes - but they're strictly for the suicidal - of course, I went last year .  I stop lifting a week and a half before games and only toss. The week of the game is a full game type tossing on the Saturday before and a little speed stuff Wed or Thu. SO, CSmith and Bert lifting/throwing that hard the week of a game (see Craig's other post and Bert above)  impresses the hell out me . Ah youth wasted on the young. Go get 'em children........Bert , I wanna meet you and your pops some day.

M/B -Wed. 40 yd sprints x6, 20 yd low hurdlesx6, 20-30 min. stretch hips, low back , shoulders , hammies. To the Training Hall - Snatch Hi-Pull 325x3,350x2,375x1,325x3,350x2,375x1. Med Ball Toss for htx6 with 45 lb ball (standing), Good Morning Squat Jump (deep, deep) @220,5x2 Speed Bench w/ Chains 205,w120lb chains.  Thrus-lt stonex6, lt hammer x6, drill w/ 35 lb wt fr. dist. FRI/SAT Rest and stretch. Sun. lt stone x3, both wts x3/3 , lt hammer x6 - going for numbers . Will compete the following Sat. Not sure about the following week at this point.

Hapy,

A seated jump onto box is a version of a box jump where you begin the jump seated on a small box or a bench, take your weight off your feet, then slam them down into the floor and jump up onto a (hopefully) much higher box placed about 3 feet or so in front of you.  This is more difficult than a typical box jump intiated from a standing postion with a little step or hop before the jump.  It obviously makes you start the jump from a much deeper position, which would be good for the WFH at least.  These were done after a lower body workout, which is not necessarily the best time, and certainly not the best if you are going for a big jump, but I felt like I needed to get some spring back in my legs after the front squats.  When I use a reasonably high box (42"++), these really freak out the nice people at my gym.  Because of this, if I want to push it I will sometimes do a jump series instead, which involves jumping off a short (14") box, OVER a 34" bench (ideally clearing it by a foot or so), then up onto another bench (24") landing in a quarter squat position or higher.  I only started doing this stuff again a few weeks ago, after a short hiatus of about 21 years.  But I used to do a lot of hurdle hops and bounding when I was throwing.  When you get to the point where you can hop over a series of 5-6 high hurdles (38"-42") spaced a few feet apart, you feel like you are flying.  It's a great feeling, and great preparation for throwing far (technique aside, of course).  Ease into this stuff, especially if you are heavier or older.

http://media.crossfit.com/cf-video/CrossFit_BoxJumpVariations.wmv - http://media.crossfit.com/cf-video/CrossFit_BoxJumpVariation s.wmv

Jason,

As far as contrast showers go, like Peter said, hot as you can stand it, cold as you can stand it, repeat.

We have started doing ice baths right after training and stretching, folloed by a hot shoer at the gym, ending on cool.

As for the ice bath, we got a 100 gallong Rubbermade tub at Tractor Supply Store for $70, and a large cooler from walmart $40. When you are on the way to the gym, swing by the gas station and pick up 20lb. of ice bags, throw them in the cooler to keep until after workout. Afterwards, throw ice in tub, fill with hose water and submerge like a hippo. We have a little porch area where we do strongman stuff at the back of our facility, so we have the tub there. All you need after that is one of those sun reflector for your face, some tunes, a drink with an umbrella in it, and you can recover from anything.

Baab,

Most folks probably don't realize how good your diet is.  Real oatmeal, not that instant crap, for breakfast.  Drinking water and green tea all day, no booze or soft drinks, etc.  I know since my diet has gotten  better, my training has gotten better.  Nutrition and recovery are a big part of the equation.

Rick

Eat to win baby...start now or you'll spend your 40's and 50's making up for what you did to your body in your 20's and 30's.