winter training
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Forum Name: Throwing Only
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URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=5685
Printed Date: 3/26/26 at 6:47pm
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Topic: winter training
Posted By: kover
Subject: winter training
Date Posted: 10/29/07 at 5:00am
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After talking to Craigor the other night over the phone he and I decided to post some of our off season stuff to possibly help some other throwers (and hopefully mess up others, for instance ANY PRO!) I have started my off seson training already even though I have 1 game left. The first few weeks look a little like this. Mon Safety bar squats 5x5, Log push press 5x10 light wt, Hang cleans or snatches 5x10 on cleans 5x5 if snatching (lt wt also). Tue same workout but the push movement is 5x5 squat or bulgarian squat 5x10lt wt, high pulls or power cleans 5x5 light wt, Fri hang snatch or cleans 5x5 heavy, squat or lunges 5x10 lt wt, banded close grip explosive bench 5x10 lt wt, really looking for speed on this exc. thats it for the first 3 to 6 weeks I will come back and post my second phase of lifting and tech work in a few weeks. Hope this helps some of you who have any off season questions. |
Replies:
Posted By: will barron
Date Posted: 10/29/07 at 5:14am
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whats a power clean?
you are going down in '08... love ya buddy. |
Posted By: kover
Date Posted: 10/29/07 at 5:49am
| Sorry I meant wed instead of tue. I also should explain that I do a complex as a warm up. Example Deadlift 135 x6 power cleans 135x6 High pulls 135x6 squats bar on back 135x6 push press 135x6 this is all done with no rest 1 exc after the other. Very brutal but a great warm up. then my squat workout is a warm up set example 225x5 then 350x5 then I start my 5x5 scheme with same wt. The first few sets are not killer but set 3 to 5 gets rough. You move up in wt the next week. Basically you have a heavy leg day, heavy push day, heavy pull day. You can mix and match excercises on your light days. That keeps your workouts from getting stale. |
Posted By: M-BAAB
Date Posted: 10/29/07 at 6:58am
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I may just steal that.... |
Posted By: Pingleton
Date Posted: 10/29/07 at 7:03am
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Yikes, all the Masters better watch out, Baab is going to start lifting like a thrower instead of a crazed Tazmanian Devil with ADD Let us know how it works out for you Mike.
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Posted By: M-BAAB
Date Posted: 10/29/07 at 7:22am
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"IF" is how I can find the time and recoverability to train 3x's a week...we'll see! A true 5x5 will kick yer A** ! |
Posted By: Pingleton
Date Posted: 10/29/07 at 7:27am
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Mike, I think the key with respect to recovery using such a program is cycling through one heavy, one medium, and one light movement each day. Can't help you with the time problem, as unfortunately I'm in the same boat. Have fun.
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Posted By: dWood
Date Posted: 10/29/07 at 7:27am
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just acquired the ss bar from my commercial gym I work at and put it in the school weight room where I am training now..so we will check it out this week..its a heavy bar weighs about 65-70lbs ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: Mike Wills
Date Posted: 10/29/07 at 7:52am
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Kerry, I assumed that you would start out with a pure brute power routine and then transition to the fast movements in late winter. Is this a pre-conditioning phase or are you going to focus on the olympic type movements throughout? Also, can I assume that you use the SS bar because it is easier on the knees? ------------- |
Posted By: cstclair
Date Posted: 10/29/07 at 7:58am
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KO, Don't forget to email me the "real" off-season program. What you've got there looks like a tier 3x3 program from Big House Joe Kenn. Worked with that quite a bit years ago and then off and on since. Chris |
Posted By: dWood
Date Posted: 10/29/07 at 8:03am
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Joe Kenn's stuf rocks ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: kover
Date Posted: 10/29/07 at 8:09am
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Mike great to see you this weekend. I use this as my jump start workout. 1 really heavy lift per workout. However my light lifts are done explosive. I add in some strong man type stuff next week. I have lost my country boy strength and need to get it back. . I then will add in some plyos to the mon and do every thing explosive. For example if I am doing lat pulldowns then its explosive , 1 arm rows i do very explosive. Close grip bench banded explosive, You getting the pic. Now i switch up my exc here and there to keep the boredom down. Baab this workout is way to easy for you. My i suggest you doing this workout twice a day . that may be the way you need to roll. |
Posted By: kover
Date Posted: 10/29/07 at 8:16am
Dan the SS bar is really cool. I use them for good mornings, jump squats, lunges, yolk walks, 1 leg squats (bulgarian), stone squats, front squats , zercher squats, CURLS 
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Posted By: M-BAAB
Date Posted: 10/29/07 at 8:36am
  I'll give it a whirl starting in December - let's see....hmmmm....twice a week KILLERS or 3x's week just HARD....hmmmm
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Posted By: C. Smith
Date Posted: 10/29/07 at 8:48am
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Now you're just flat out lying. We both know you don't zercher squat. ------------- |
kover wrote:Posted By: Silverback
Date Posted: 10/29/07 at 10:55am
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If Baab was a chick he would kiss everyone. ------------- Mule Sportkilt AST Sport Supplements |
Posted By: M-BAAB
Date Posted: 10/29/07 at 11:08am
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Well, in the great State of Texas we pride ourselves on our friendliness and openess. Miles, I TOLD you I was gonna get out my old training log and do a loong progression of pulls and pushes. SO, I'll be faithful to you and Craig and KO this year ................until I go stark raving mad- hopefully not 'till march.
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Posted By: Silverback
Date Posted: 11/02/07 at 12:57pm
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Mr. Overfelt, you did the week, tell us what you did, what your moving to and why this next week. What is your focus of the next week? Please ------------- Mule Sportkilt AST Sport Supplements |