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    Posted: 11/05/07 at 1:39pm
This was posted by John Smith on the ring....notice lots of benching and squatting.  The only thing close to an Olympic lift is a hip snatch and he drops that at the end for weighted jumping.  Also look at what they say at the end about core training.  Sounds an awful lot like what has been said in here recently.


Timmerman document

Timmermann on Shot Put


Timmermann on DDR Weight Training, Month by Month:

• Athlete Example in Squat Training Outline: Franka Dietzsch
• Athlete Example in Bench Press / Jerk / Snatch Training Outline: Ulf Timmermann

September-Month 1:

Build-Up (Basic) Bench:
Dumbbell presses, 4 days per week.
Day 1: declines.
Day 2: flat.
Day 3: inclines.
Day 4: overhead.
3 warm-up sets, then 5 sets to failure each day, 15-20 reps.

Hi-Performance Bench:
Barbell presses, 4 days per week, using 60% of 1RM in each movement.
Use strict touch & go style and flat back. Use 32” grip when benching.
Day 1: declines.
Day 2: flat.
Day 3: inclines.
Day 4: overhead.
3 warm-up sets, then 5 sets to failure each day, 15-20 reps.

Squat:
Off

Hip Snatch:
Off

October-Month 2:

Build-Up (Basic) Bench:
Dumbbell presses, 4 days per week.
Day 1: declines.
Day 2: flat.
Day 3: inclines.
Day 4: overhead.
3 warm-up sets, then 5 sets to failure each day, 12-16 reps.

Hi-Performance Bench:
Barbell presses, 4 days per week, using 65% of 1RM in each movement.
Use strict touch & go style and flat back. Use 32” grip when benching.
Day 1: declines.
Day 2: flat.
Day 3: inclines.
Day 4: overhead.
3 warm-up sets, then 5 sets to failure each day, 12-16 reps.

Squat:
Deep (below parallel) squats once per week, no assistance gear. Perform 5 sets x 5 reps (after warm-up) and use the same weight for each set. For example, last cycle, Franka had: 5 sets of 5 reps all at 187.5k. Increase weight every week. The weight used for 5x5 in the last week of this cycle will be approximately 80% of the 1RM that will be realized at the end of Month 5.

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. In the first three months, the program begins with a high first set weight, and the jumps from set to set are small. Progression: 70%x5, 72.5%x3, 75%x1, 72.5%x5, 75%x3, 77.5x1, 75%x5, 77.5%x3, 80%x1 and then next week start with 2.5k more for first set and so on.

November-Month 3:

Build-Up (Basic) Bench:
Dumbbell presses, 4 days per week.
Day 1: declines.
Day 2: flat.
Day 3: inclines.
Day 4: overhead.
3 warm-up sets, then 5 sets to failure each day, 8-12 reps.

Hi-Performance Bench:
Barbell presses, 4 days per week, using 70% of 1RM in each movement.
Use strict touch & go style and flat back. Use 32” grip when benching.
Day 1: declines.
Day 2: flat.
Day 3: inclines.
Day 4: overhead.
3 warm-up sets, then 5 sets to failure each day, 8-12 reps.

Squat:
Deep (below parallel) squats once per week, no assistance gear. Same as last month, except do 5 sets x 5 reps and use increasing weight each set and increase top set each week. For example, last cycle, Franka had: 160*5, 170*5, 180*5, 190*5, 200*5

The percents of max for each training week for the 5x5 would be in the following range:

Week 1: 65%-69%-74%-78%-82%
Week 2: 66%-70%-75%-79%-83%
Week 3: 67%-71%-76%-80%-84%
Week 4: 68%-72%-77%-81%-85%

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. The program begins with a high first set weight, and the jumps from set to set are small. Progression: 70%x5, 72.5%x3, 75%x1, 72.5%x5, 75%x3, 77.5x1, 75%x5, 77.5%x3, 80%x1and then next week start with 2.5k more for first set and so on.

December-Month 4

Build-Up (Basic) Bench:
Barbell bench press T&G strict (32” grip), and barbell press behind neck, strict.

Day 1: 6sets x 3 reps, each exercise, increase weight each set.

Day 2: 5sets x 5 reps, each exercise, increase weight each set.
Always aim for last set each session to be a new performance level.

Hi-Performance Bench:
The flat benchpress and overhead press are used. Each exercise is done once per week. Overhead is a behind-neck push jerk, flat bench is with hips coming off of bench and a bounce is used but no pad. Use 32” grip when benching.

Day 1: Benchpress with bounce and hips coming off, no pad, 5sets x 5 reps

Day 2: Behind-neck push jerk, 5 sets x 5reps

Squat:
Deep (below parallel) squats once per week, no assistance gear.
Use this repetition progression: 5,3,1,5,3,1,5,3,1. Weight must increase every set and aim for best on last set. For example, last cycle, Franka did: 145*5, 155*3, 165*1, 175*5, 185*3, 195*1, 205*5, 215*3, 225*1

The percents of max for each training week for this cycle would be in the following range:

Week 1: 59%x5, 63%x3, 67%x1, 72%x5, 76%x3, 80%x1, 84%x5, 88%x3, 93%x1
Week 2: 60%x5, 64%x3, 68%x1, 73%x5, 77%x3, 81%x1, 85%x5, 89%x3, 94%x1
Week 3: 61%x5, 65%x3, 69%x1, 74%x5, 78%x3, 82%x1, 86%x5, 90%x3, 95%x1
Week 4: 62%x5, 66%x3, 70%x1, 75%x5, 79%x3, 83%x1, 87%x5, 91%x3, 96%x1

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. The program begins with a high first set weight, and the jumps from set to set are small. Progression: 70%x5, 72.5%x3, 75%x1, 72.5%x5, 75%x3, 77.5x1, 75%x5, 77.5%x3, 80%x1and then next week start with 2.5k more for first set and so on.

January-Month 5

Build-Up (Basic) Bench:
Barbell bench press T&G strict (32” grip), and barbell press behind neck, strict.

Day 1: 6 sets x 3 reps, each exercise, increase weight each set.

Day 2: 5 sets x 5 reps, each exercise, increase weight each set.
Always aim for last set each session to be a new performance level.

Hi-Performance Bench:
The flat bench press and overhead press are used. Each exercise is done once per week. Overhead is a behind-neck push jerk, flat bench is with hips coming off of the bench and a bounce is used but no pad. Use 32” grip when benching.

Day 1: Benchpress with bounce and hips coming off, no pad, 6sets x 3 reps

Day 2: Behind-neck push jerk, 6 sets x 3 reps

Squat:
Deep (below parallel) squats once per week, no assistance gear. Then change to pyramid to maximum, long pyramid. For example, last cycle, Franka had 175*3, 185*1, 195*1, 205*1, 215*1, 222.5*1, 230*1, 235*1

The percents of max for each training week for this cycle would be in the following range:

Week 1: 71%x3, 76%x1, 80%x1, 84%x1, 88%x1, 92%x1, 95%x1, 97%x1
Week 2: 72%x3, 77%x1, 81%x1, 85%x1, 89%x1, 93%x1, 96%x1, 98%x1
Week 3: 73%x3, 78%x1, 82%x1, 86%x1, 90%x1, 94%x1, 97%x1, 99%x1
Week 4: 74%x3, 79%x1, 83%x1, 87%x1, 91%x1, 95%x1, 98%x1, 100%x1

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. For the next three months, the same repetitions, but start lighter and take bigger jumps in order to get a high single. Progression: 60%x5,70%x3, 80%x1, 70%x5, 80%x3, 90%x1, 80%x5, 90%x3, 100%x1. Then, next week, start 2.5k more for first set and so on.

February-Month 6:

Build-Up (Basic) Bench:
Barbell bench press and behind neck jerk.

Day 1: Bench press is 12 sets of 1 with 50%, 55%, 60%, 65%, 65%, 65%, 70%, 70%, 70%, 75%, 75%,75%

Day 2: Behind neck jerk is performed 8 sets of 3 with 135% of press behind the head.

Hi-Performance Bench:
The flat benchpress and overhead press are used. Each exercise is done once per week. Overhead is a behind-neck push jerk, flat bench is with hips coming off of the bench and a bounce is used but no pad. Use 32” grip when benching. In this time during the 1988 training cycle I had four repetitions with 205k in the benchpress.

Day 1: Bench press with bounce and hips coming off, no pad, 8 sets x 4 reps

Day 2: Behind-neck push jerk, 8 sets x 4 reps

Squat:
We now repeat Months 2-5 but the squat style changes to bench squats with a belt once per week: Now squat down to standard bench (18” box) and use more weight than Months 2-5, usually 10% more, but this is not the heaviest possible weight. It actually turns out to be around 82-85%. So, for Franka in say, Month 9, her top single will be 235 plus 23 (or 10%) . . . so 257.5k will be the most she will be called on to manage at this height, and for calculation purposes will be the 1RM number, but in the squat to bench this is not a maximum effort (actually 82-85% of the 1RM at this height)-so you can perform the squats very powerfully, driving into the floor and exploding onto the toes. Now use belt.

When performing bench squats, lower yourself slowly and under control, and use the bench as a trigger. As soon as you contact the bench, EXPLODE up.

Perform 5 sets x 5 reps (after warm-up) and use the same weight for each set. Increase weight each week. Aim to use 10% more than best during Month 2 in the last week. The top weight here will once again be 80% of the 1RM you will aim for in Month 9.

Actual percents for top week will be: 65%-68% due to the difference in calculation of max in full squat and bench squat.

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. The same repetitions, but start lighter and take bigger jumps in order to get a high single. Progression: 60%x5, 70%x3, 80%x1, 70%x5, 80%x3, 90%x1, 80%x5, 90%x3, 100%x1. Then, next week, start 2.5k more for first set and so on.

March-Month 7:

Build-Up (Basic) Bench:
Dumbbell presses, 4 days per week.
Day 1: declines.
Day 2: flat.
Day 3: inclines.
Day 4: overhead.
3 warm-up sets, then 5 sets to failure each day, 15-20 reps.

Hi-Performance Bench:
The power bench and full jerk are used; use 24-26” grip in power bench. The power bench is done with pad on chest, hips up and big bounce. Overhead is a behind-neck jerk with full split. We use same system of reps as December-January-February. Each exercise is done once per week.

Day 1: Power bench press with bounce and hips coming off, with pad, 5 sets x 5 reps

Day 2: Behind-neck jerk with split, 5 sets x 5 reps

Squat:
Squats to standard bench (18” box), using a belt, once per week.

Set/rep protocol: Same as last month, except do 5 sets x 5 reps and use increasing weight each set and increase top set each week. Aim to start at 10% more than best sets recorded during Month 3. Increase top set each week.

The percents of max for each training week for the 5x5 would be in the following range:

Week 1: 65%-69%-74%-78%-82% of the anticipated 1RM in Month 9 (Month 5’s 1RMx1.10)
Week 2: 66%-70%-75%-79%-83% (Month 5’s 1RMx1.10)
Week 3: 67%-71%-76%-80%-84% (Month 5’s 1RMx1.10)
Week 4: 68%-72%-77%-81%-85% (Month 5’s 1RMx1.10)

Actual percents for top week will be: 58%-61%-65%-69%-72% due to the difference in calculation of max in full squat and bench squat.

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. The same repetitions, but start lighter and take bigger jumps in order to get a high single. Progression: 60%x5, 70%x3, 80%x1, 70%x5, 80%x3, 90%x1, 80%x5, 90%x3, 100%x1. Then, next week, start 2.5k more for first set and so on.

April-Month 8:

Build-Up (Basic) Bench:
Dumbbell presses, 4 days per week.
Day 1: declines.
Day 2: flat.
Day 3: inclines.
Day 4: overhead.
3 warm-up sets, then 5 sets to failure each day, 12-16 reps.

Hi-Performance Bench:
The power bench and full jerk are used; use 24-26” grip in power bench. The power bench is done with pad on chest, hips up and big bounce. Overhead is a behind-neck jerk with full split. We use same system of reps as December-January-February. Each exercise is done once per week.

Day 1: Power bench press with bounce and hips coming off, with pad, 6 sets x 3 reps

Day 2: Behind-neck jerk with split, 6 sets x 3 reps

Squat:
Squats to standard bench (18” box), using a belt, once per week.

Set/rep protocol: Use this repetition progression: 5,3,1,5,3,1,5,3,1. Weight must increase every set and aim for best on last set.

The percents of max for each training week for this cycle would be in the following range:

Week 1: 59%x5, 63%x3, 67%x1, 72%x5, 76%x3, 80%x1, 84%x5, 88%x3, 93%x1(Month 5’s 1RMx1.10)
Week 2: 60%x5, 64%x3, 68%x1, 73%x5, 77%x3, 81%x1, 85%x5, 89%x3, 94%x1(Month 5’s 1RMx1.10)
Week 3: 61%x5, 65%x3, 69%x1, 74%x5, 78%x3, 82%x1, 86%x5, 90%x3, 95%x1(Month 5’s 1RMx1.10)
Week 4: 62%x5, 66%x3, 70%x1, 75%x5, 79%x3, 83%x1, 87%x5, 91%x3, 96%x1(Month 5’s 1RMx1.10)

Actual percents for top week will be: 53%-56%-60%-64%-67%-71%-74%-77%-82% due to the difference in calculation of max in full squat and bench squat.

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. In these last five months you will begin very light and get heavy, all for maximum speed, much like the percentage squats you talk of, but for snatch, and done first- when light sets are done first, this can help increase the amount used in the following heavy sets. Progression: 30%x5, 40%x3, 50%x1, 60%x5, 70%x3, 80%x1, 90%x5, 95%x3, 100%x1 and next week 2.5k more and so on. Only increase 2.5k a week if successful.

May-Month 9:

Build-Up (Basic) Bench:
Dumbbell presses, 4 days per week.
Day 1: declines.
Day 2: flat.
Day 3: inclines.
Day 4: overhead.
3 warm-up sets, then 5 sets to failure each day, 8-12 reps.

Hi-Performance Bench:
The power bench and full jerk are used. The power bench is done with pad on chest, hips up and big bounce. Overhead is a behind-neck jerk with full split. We use same system of reps as December-January-February. Each exercise is done once per week. In this time during the 1988 training cycle I had four repetitions with 245k in the power bench; use 24-26” grip in power bench:

Day 1: Power bench press with bounce and hips coming off, with pad, 8 sets x 4 reps

Day 2: Behind-neck jerk with split, 8 sets x 4 reps

Squat:
Squats to standard bench (18” box), using a belt, once per week.

Set/rep protocol: change to pyramid to maximum, long pyramid.
For example, last cycle, Franka had 175*3, 185*1, 195*1, 205*1, 215*1, 222.5*1, 230*1, 235*1 in Month 5; Month 9’s results should mirror this +10% at each set, to the bench level. See notes on Month 6 to this effect.

The percents of max for each training week for this cycle would be in the following range:

Week 1: 71%x3, 76%x1, 80%x1, 84%x1, 88%x1, 92%x1, 95%x1, 97%x1 (Month 5’s 1RMx1.10)
Week 2: 72%x3, 77%x1, 81%x1, 85%x1, 89%x1, 93%x1, 96%x1, 98%x1 (Month 5’s 1RMx1.10)
Week 3: 73%x3, 78%x1, 82%x1, 86%x1, 90%x1, 94%x1, 97%x1, 99%x1 (Month 5’s 1RMx1.10)
Week 4: 74%x3, 79%x1, 83%x1, 87%x1, 91%x1, 95%x1, 98%x1, 100%x1(Month 5’s 1RMx1.10)

Actual percents for top week will be: 63%-67%-71%-74%-77%-81%-83%-85% due to the difference in calculation of max in full squat and bench squat.

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. Begin very light and get heavy, all for maximum speed, much like the percentage squats you talk of, but for snatch, and done first- when light sets are done first, this can help increase the amount used in the following heavy sets. Progression: 30%x5, 40%x3, 50%x1, 60%x5, 70%x3, 80%x1, 90%x5, 95%x3, 100%x1 and next week 2.5k more and so on. Only increase 2.5k a week if successful.

June-Month 10:

Build-Up (Basic) Bench:
Barbell bench press T&G strict (32” grip), and barbell press behind neck, strict.
Day 1: 6 sets x 3 reps, each exercise, increase weight each set.
Day 2: 5 sets x 5 reps, each exercise, increase weight each set.
Always aim for last set each session to be a new performance level.

Hi-Performance Bench:
Heavy singles only, alternating these two systems weekly; use 24”-26” grip in power bench:

Weeks 1&3:
Day 1: Power bench press, bounce and hips coming off, with pad, 15 sets x 1 rep with 90% 1RM

Day 2: Behind-neck jerk with split, 15 sets x 1 rep with 90% 1RM

Weeks 2&4:
Day 1: Power bench press, bounce and hips, with pad, 8 sets x 1 rep, add weight each set to new 1RM.

Day 2: Behind-neck jerk with split, 8 sets x 1 rep, add weight each set to new 1RM.

Squat:
Bench squats (17”-18” box), two sessions per week, one heavy, one light, both fast and explosive:

Day 1: 4 sets x 5 reps with 100% of best deep 5RM (from the deep 5,3,1 period-Month 4) but do only to bench, fast. This is 85% of 87%, or an actual 74% of 1RM (approximately).

Day 2: 12 sets x 2 reps with 75% of deep single 1RM (from Month 5). This is an actual 64% of 1RM (approximately).

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. Begin very light and get heavy, all for maximum speed, much like the percentage squats you talk of, but for snatch, and done first- when light sets are done first, this can help increase the amount used in the following heavy sets. Progression: 30%x5, 40%x3, 50%x1, 60%x5, 70%x3, 80%x1, 90%x5, 95%x3, 100%x1 and next week 2.5k more and so on. Only increase 2.5k a week if successful.

July-Month 11:

Build-Up (Basic) Bench:
Barbell bench press T&G strict (32” grip), and barbell press behind neck, strict.

Day 1: 6sets x 3 reps, each exercise, increase weight each set.

Day 2: 5sets x 5 reps, each exercise, increase weight each set.
Always aim for last set each session to be a new performance level.

Hi-Performance Bench:
Heavy singles only, alternating these two systems weekly; use 24”-26” grip in power bench: In this time during the 1988 training cycle I did 265k for one single (my PR in the power bench):

Weeks 1&3:
Day 1: Power bench press, bounce and hips coming off, with pad, 15sets x 1 rep with 90% 1RM

Day 2: Behind-neck jerk with split, 15 sets x 1 rep with 90% 1RM

Weeks 2&4:
Day 1: Power bench press, bounce and hips, with pad, 8 sets x 1 rep, add weight each set to new 1RM.

Day 2: Behind-neck jerk with split, 8 sets x 1 rep, add weight each set to new 1RM.

Squat:
Bench Squats (18” box), two sessions per week, one heavy, one light, both fast and explosive:

Day 1: 4 sets x 3 reps with 100% of best deep 3RM (from 5,3,1 period-Month 4) but do only to bench, fast. This is actually 85% of 91%, or an actual 77% of 1RM (approximately).

Day 2: 10 sets x 2 reps with 65% deep single 1RM (from Month 5). This is an actual 55% of 1RM (approximately).

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. Begin very light and get heavy, all for maximum speed, much like the percentage squats you talk of, but for snatch, and done first- when light sets are done first, this can help increase the amount used in the following heavy sets. Progression: 30%x5, 40%x3, 50%x1, 60%x5, 70%x3, 80%x1, 90%x5, 95%x3, 100%x1 and next week 2.5k more and so on. Only increase 2.5k a week if successful.

August-Month 12:

Build-Up (Basic) Bench:
Barbell bench press (32” grip) and behind neck jerk.

Day 1: Bench press is 12 sets of 1 with 50%, 55%, 60%, 65%, 65%, 65%, 70%, 70%, 70%, 75%, 75%,75%

Day 2: Behind neck jerk is performed 8 sets of 3 with 135% of press behind the head.

Hi-Performance Bench:
Alternate these two systems weekly; use 24”-26” grip in power bench:

Weeks 1&3:
Day 1: Power Bench, bounce and hips coming off, with pad, 12sets x 1 rep with 60% 1RM

Day 2: Behind-neck jerk with split, 12 sets x 1 rep with 80% 1RM

Weeks 2&4:
Day 1: Power Bench, bounce, hips, with pad, right foot on bench, pre-tensing rt. hip like throw: 3 sets x 3 reps 60%, 3 sets x 2 reps 70%, 3 sets x 1 rep, 65%, 3 sets x 2 reps, 80%.

Day 2: Behind-neck jerk with split:3 sets x 3 reps 60%, 3 sets x 2 reps 70%, 3 sets x 1 rep, 65%, 3 sets x 2 reps, 80%.

Squat:
Bench squats (18” box), two sessions per week, one heavy, one light, both fast and explosive:

Day 1: 4 sets x 1 rep with 100% of best deep 1RM (from 5,3,1 period-Month 4) but do only to bench, fast. This is actually 85% of 96%, or an actual 82% of 1RM (approximately).

Day 2: 8 sets x 1 rep with 55% deep single 1RM (from Month 5). This is an actual 47% of 1RM (approximately).

Hip Snatch:
Always 5,3,1,5,3,1,5,3,1. Two sessions per week. Begin very light and get heavy, all for maximum speed, much like the percentage squats you talk of, but for snatch, and done first- when light sets are done first, this can help increase the amount used in the following heavy sets. Progression: 30%x5, 40%x3, 50%x1, 60%x5, 70%x3, 80%x1, 90%x5, 95%x3, 100%x1 and next week 2.5k more and so on. Only increase 2.5k a week if successful.

Timmermann on Build-Up to Hi-Performance in Bench Press:

The build-up, or basic, bench press program was followed until the athlete stopped improving in the bench press. A stop in progress is said to have happened when, for one year, a 10% improvement in the bench press maximum result is not realized. During this earlier training phase, the bench press style is strict, nearly like for competition. Not with stop on chest but with a small touch and quick go. The grip in these benches is wide, 32”. Body must stay very flat on the bench. Behind neck presses are strict with no leg involvement. All jerks are done behind the neck. Ulf followed this particular bench program from the ages of 17-22, and attained a 210k flat bench press, a World Championship silver medal and 21m in shot put before switching to the hi-performance bench press program.

Timmermann on Weighted Jumps-A Hip Snatch Alternative:

Usually included in the DDR weight training program are hip snatches with a deep split at completion. These were done as a back strengthener and hip power activator. Udo Beyer’s max in this lift was 190k. This exercise was very hard on the back. After the 1983 season, Ulf discontinued that exercise as a common training practice (though he would do it on occasion when in the presence of Western athletes) and replaced the hip snatch with a special weighted jump of his own design. His snatch from the hip at age 21 was 150% of bodyweight in this strange DDR style (no legs), 162.5k at 104k bodyweight with a 21m in shot put.

This special weighted jump was done for 10 sets of 10 reps, twice weekly, and executed similarly to a good morning (for all intents and purposes, a jumping good morning). The athlete would assume a starting position like the lowest point of a good morning, with the bar high on the traps. The athlete would jump upward and forward, reaching a straightened body position at the highest point of the jump. The athlete would then land in a position similar to the start position. In a 6 year period of using this exercise, he was able to work up from 20k to 120k for the 10 sets of 10 reps-a truly amazing feat.

The weight training program is designed to coincide with the following:

Timmermann on DDR Shot Put Training, Month By Month:

Every session is conducted with puts executed in the following sequence:

1.) Feet Down Stands
2.) Stands
3.) Block Glides
4.) Lock Left Glides
5.) Feet Down Glides
6.) Glides

Descriptions of the putting styles:

1.) FD Stands (FDst) - normal standing throws with no reverse of feet.

2.) Stands (st) - stand with reverse.

3.) Block Glides (BlG) - thrower has left foot at stop board and right foot as far in rear of circle as possible, bend back into deepest position and then pull right foot under to the typical stand position without moving centre of gravity of left side and then throw, with reverse.

4.) Lock Left Glides (LLG) – left leg is held in a locked, passive position. Thrower bends deeply at right knee, and from a very low starting position, exits out the back of the circle with the left leg still locked straight, with no benefit whatsoever being had from left leg thrust. All the action is done by the right leg-it is a right leg strengthener. Reverse at finish.

5.) Feet Down Glide (FDG) - full glide, no reverse.

6.) Glides (G) - full glides.

Ulf Timmermann’s bests with 7.26k in training: FD st 20.69, st 21.89, BlG 22.03, LLG 22.69, FDG 22.03, G 22.76. Ulf makes note that the FD Glide has a lesser result than the Block Glides or Lock Left Glides because of the active reverses that are utilized in these latter styles.

The number of puts taken is determined by the weight of the shot being used. The following number of puts are taken with the corresponding shot weight in the execution of any one of the particular throwing styles (Exhibit A):

Exhibit A

Shot Weight Number of Puts
12k: 12
11k: 12
10k: 15
9k: 20
8k: 25
7.5-7k: 20

Exhibit B

Training Session Matrix, repeated twice yearly:

Month FDst st BlG LLG FDG G Session Frequency Stop Board
1,2 12 12 11 11 10 9 4 sessions / week No
3 12 11 12 11 10 8 4 sessions / week No
4 11 10 12 10 12 12 4 sessions / week only w/ reverses
5 8 8 8 8 7.5 7 6 sessions / week only w/ reverses
6 9 9 9 9 9 8 6 sessions / week only w/ reverses

Exhibit B is the Training Session Matrix. Outlined are the months that the sessions are to be performed in, the putting styles in sequence of their performance in each individual session, and the shot weights to be used in each putting style within the sequence. The number of throws in each putting style is determined by the weight of the shot used (See Exhibit A). This training sequence is repeated twice annually, with peak months being months 5 & 6 (January/February for indoor and July/August for outdoor). The training year begins in September.

Never throw with stop board on the circle except for during months 4, 5, 6 and only then for reverse throws.

In the months 3, 4 & 5 a lot of rhythm throwing is done. If the athlete has best of 15m in a throw, the coach will say put this throw 14.2m and athlete must hit 14.2m, then throw 13.2m, then must hit 14.2m again, then hit 13.7m next, then 14.2m, then 14.7m and then finally flat out. This teaches rhythm for distance, with the legs moreless controlling the distance of the put, but each put having the same strong usage of the arm.

Timmermann on Gliding

The key to the glide is really quite simple. When looking from the side or the rear, the shot must stay in a straight path from the low point to the high point. This sounds simple, but that is the key. The body must move around the shot to allow it to stay in line. First you pull it to middle, then you move around shot to get behind it, and then you push it to finish. Don’t move the shot around you, you move around the shot. The best technical glider I have seen from America is Mike Stulce. He had some very sound basic technique, not unlike my own, I think.

I think a reason for spin popularity in America is that success can come very quickly in this technique. Glide progression is slower but longer I think. To improve glide distances you must make your worst throws improve so you can have many long puts. I have periods in my best physical shape (which was probably a month prior to 1987 World Championship - before I got mumps) when I threw forty put sessions and every put was within 1m of my best with that weight.

In the DDR, we never competed much. We trained at a very high level and very strictly, never to foul in training. If I had more than ten competitions a year, it was unusual. If I had thrown more times, I could have 100 puts from 22m or more. In my best single throwing session in 1988, I threw 22.76m (my training best), that day I threw 33 puts from glide-the worst put-very worst-was 21.93m.

This is how to improve glide: make the worst better. Focus for this and the top end will just grow.

Also, we never throw fast in training-we recover between every put. This is how you compete, so this is how we train. In America, you have three throws, then break, then three throws and many warm ups and many practices. In major competitions you get TWO warm ups only-and no more. So, the whole competition is eight puts. Two for warming up, and six measured. This is mirrored in all the small competitions, too. When Dave Laut threw in the World Championships, he was not ready to throw. He did not like not being allowed into the circle at all apart from two puts to warm up.

Timmermann on Heavy Shot Usage

My first record with 12k shot was 3.03m. I built up from that point over many years. I threw this when I was 11.

The heavy shots used by elite women (in fact, all women from elite, sub-elite and potential classes) within the systems from the DDR and usually still used by coaches from that former system are 7.26k. Women use 7.26k from first time of starting to shot put.

I am strong in the feeling that people who say heavy shots destroy technique and are only to be used by an experienced athlete are not correct. In years when technique is forming, the athlete will learn better patterns under the heavy implement.

Timmermann on Abdominal Training

Abdominal work in the DDR was taken VERY, VERY SERIOUSLY. This is one of the most special very important things. Without a strong and conditioned torso, you cannot connect power from the legs to the shoulders to the implement. This is why we threw so many throws with heavy shots, performed squats without belts, and did jump exercises under weight as told before.

But actual sit-ups? No. This is less specific to throwing than cheesecake.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote meat Quote  Post ReplyReply Direct Link To This Post Posted: 11/06/07 at 12:21am
WAY TOO MUCH READING VALENTI! Some of us have jobs!
Let'em Fly, Brother!-The Polish Prince

http://www.newenglandstrength.com/

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Post Options Post Options   Thanks (1) Thanks(1)   Quote Valenti Quote  Post ReplyReply Direct Link To This Post Posted: 11/06/07 at 1:25am
Here are some highlights since Zolk is too busy taking 40 year old broads money and telling them  "yes your ass has gotten a lot firmer since you have been working out with me!"

 Ulf Timmerman    75' shot putter 1988 Olympic Gold medalist

-dumbell benching from all different positions 4x per week
-high performance benching (explosive)
-below parallel squats w. no gear
-hip snatch replaced by weighted jumps because they were tearing up his back and shoulders
-core training was considered very important and consisted of squatting w. no belt and doing lots of throwing with heavy implements.
lots of wave loading   5,3,1    531    5,3,1 rep schemes.

he did three or 4 lifts per week snatch or jump,bench, dumbell bench and squat
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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 11/06/07 at 1:37am

Interesting read, and it obv. worked for him as he only had to throw the shot. 

For a HG athlete, imo, benching 4x per week is stupid.  Benching at all is stupid actually, but that's beside the point

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Pingleton Quote  Post ReplyReply Direct Link To This Post Posted: 11/06/07 at 2:36am

The other Olympic movement included is lots of Behind Neck Jerks (actually progressing from push presses to power jerks, to split jerks).  A very significant piece of the program.

I have never understood the pressing (not just benching BTW, but a rotation of all kinds of pressing - a big distinction) 4 times a week for higher reps during the prep periods either, although 3 times a week was very common.  I have never seen or heard of anyone ever training like that and never even bothered to ask my old coach about that aspect (this document has been available on the internet for a long time).

Although they are not quite the same, hang snatches could be substituted for the hip snatches, another movement very rarely done by anyone but the East Germans. 

Otherwise, lots of good info in terms of sets, reps, and excercise progression over the course of the year.  In particular, note the progression from deep, raw squats to bench squats (NOT box squats) done to a 2-3 inches above parallel, and from very heavy weights to relatively light weights done very explosively.  There is a similar progression with the benches and the jerks.  Keep in mind that this is a shot put specific program - both discus throwers and hammer throwers would have trained somewhat differently (and who knows what changes might have been made for HG athletes?). 

The other thing to keep in mind is that these athletes were throwing (as well as sprinting and jumping in various ways) virtually all year.  In addition, this was their job, and they had been building up to this training systematically over at least several years.  It is an established fact that they also had chemical assitance after they had reached a certain age and performance level.

 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Valenti Quote  Post ReplyReply Direct Link To This Post Posted: 11/06/07 at 3:07am
yeah no benching for me either,,,I used to bench a ton and then when I got "stong enough" I stopped,,,I know I can do 400 whenever I want and I dont think I need that much more for one event.

I have had my atheltes doing db benches from all positions EVERY WORKOUT(3-4x per week) for about a year on and off....3 months on 2 months off (ex.)  got that from Louie last year.  It is great for hypertrophy and their benches have gone up...They are 16 year old kids though and recover like they are on drugs.  Ahhhh to be young again.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Pingleton Quote  Post ReplyReply Direct Link To This Post Posted: 4/18/08 at 7:07am

bump for reference

 


We do not stop playing because we grow old. We grow old because we stop playing.



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Post Options Post Options   Thanks (0) Thanks(0)   Quote ken crum Quote  Post ReplyReply Direct Link To This Post Posted: 4/18/08 at 10:23am

Originally posted by Valenti Valenti wrote:


 w. no gear

 Maybe with some "gear" he could have thrown farther !

Just kidding.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JWC III Quote  Post ReplyReply Direct Link To This Post Posted: 4/22/08 at 4:56am
I got an Uncle that was a multi oly state champ in the 60's and was a bodybuilder that was in the Old Muscular Development a couple times as well as being a champion arm wrestler.  He had a goal of being strong and looking strong.  He did tons of Dumbbell work and I always thought he overtrained it.  He would do DB work from a hundred different angles, pressing, cleaning, snatching, and with heavy DB, not just light.  He swore by it and said it made him athletic.  I know that Vince Gironda, the "iron guru" had his guys train lots of DB work.  I've never done it to that degree, but I wonder about the merits. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote M-BAAB Quote  Post ReplyReply Direct Link To This Post Posted: 4/22/08 at 7:12am
I played w. a noseguard named Henry Bradley who trained like that in the early '80's and when you hit him , it felt like hitting a Ford truck . Nowadays , that's what all this kettlebell stuff looks like. I do days like that on occassion for variety. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Kaido Quote  Post ReplyReply Direct Link To This Post Posted: 8/03/16 at 6:19am
Does anyone know if the sets in the high performance bench program(month 4-9) are with increasing weight each set or with the same weight every set?
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