To me, and this is just me....Queen Mary is kind of an anomaly. If I were in So Cal, I'd do it and I'd practice 4-6x before the Games so I didn't embarrass myself, but I would probably aim for Las Vegas or Ardenwood (up here) to kick off my real season.
So the season would end with Ventura in October...or maybe Tucson, first weekend in November, and wouldn't start again until mid-April.
Nov- Dec-Jan-Feb-March ... five months of "off season" to train the weights.
Nov-Dec, first half of January....ten weeks, maybe a little bit more- Lift big. Get that 315 flat bench. Do what makes you happy, but lift big! Score some PR's
Second half of January to end of February.... lift fast. Olympic lifts. Hang cleans and high pulls and dumbell snatches and stuff like that. Bench half of your 3x PR and THROW the bar. Seriously. FAST deadlifts. FAST squats where you come up on your toes for 8 x 3. Hungarian Core blasters. Try those modified Litvinov squat/sprint things. Go sprint 30 yards x 10. Stadium steps.... start throwing more at the beginning of March.
beginning of March to Las Vegas/Ardenwood (mid April).... lifting drops to 1 maybe 2x a week, you're throwing 2x a week for 2-3 hours a session. Drill, drill, drill for two weeks. Do 6 x 10 super long hammer winds every workout. It's HARD. First turn drills for the weights, single spin drills for the weights.. Do toeboard drills for stones. Do hip pop drills, standing throws. Last week in March and first week in April you start doing a lot more full-throws. Knock off 4 days before the first Games and go tear them up!
To me, and this is just me....Queen Mary is kind of an anomaly. If I were in So Cal, I'd do it and I'd practice 4-6x before the Games so I didn't embarrass myself, but I would probably aim for Las Vegas or Ardenwood (up here) to kick off my real season.
So the season would end with Ventura in October...or maybe Tucson, first weekend in November, and wouldn't start again until mid-April.
Nov- Dec-Jan-Feb-March ... five months of "off season" to train the weights.
Nov-Dec, first half of January....ten weeks, maybe a little bit more- Lift big. Get that 315 flat bench. Do what makes you happy, but lift big! Score some PR's
Second half of January to end of February.... lift fast. Olympic lifts. Hang cleans and high pulls and dumbell snatches and stuff like that. Bench half of your 3x PR and THROW the bar. Seriously. FAST deadlifts. FAST squats where you come up on your toes for 8 x 3. Hungarian Core blasters. Try those modified Litvinov squat/sprint things. Go sprint 30 yards x 10. Stadium steps.... start throwing more at the beginning of March.
beginning of March to Las Vegas/Ardenwood (mid April).... lifting drops to 1 maybe 2x a week, you're throwing 2x a week for 2-3 hours a session. Drill, drill, drill for two weeks. Do 6 x 10 super long hammer winds every workout. It's HARD. First turn drills for the weights, single spin drills for the weights.. Do toeboard drills for stones. Do hip pop drills, standing throws. Last week in March and first week in April you start doing a lot more full-throws. Knock off 4 days before the first Games and go tear them up!
Well....that's MY plan!
There is a lot of talk about seasons...I just figured this was a year-round sport. We did Tucson in November, and plan on Queen Mary in February, Phoenix in March, either Prescott or Albuquerque in May, Back up to Flagstaff in June/July...Throw in a San Diego, or Ventura, or Las Vegas, and you have a pretty full year with a month or two in between each to recover and keep training.
"When I wear my Kilt, God looks down with pride and the Devil looks up with envy." --Unknown
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There is a lot of talk about seasons...I just figured this was a year-round sport. We did Tucson in November, and plan on Queen Mary in February, Phoenix in March, either Prescott or Albuquerque in May, Back up to Flagstaff in June/July...Throw in a San Diego, or Ventura, or Las Vegas, and you have a pretty full year with a month or two in between each to recover and keep training.
You absolutely can do that. I've never done it that way, but *whew*...need some down time!
December -rest
January - lift and train
February - Queen Mary
March - Phoenix
April - Las Vegas
May - Costa Mesa or Albuquerque or Prescott
June - Vista/San Diego
July - Flagstaff (July 21-22)
August - ??
September - ??
October - Ventura (probably about October 5-6)
November - Tucson
Looks to me like you have two, two-month breaks in there, and that's an 8-Games schedule, which is pretty good. I did 10 last year, though I pranged myself up during warm-up an Enumclaw and couldn't throw. I have to say, I was ready for the season to be over once the end of September rolled around.
A.) Looks like about ten weeks between Tucson and Queen Mary, and Personally, I would probably take 2-3 weeks off immediately after Tucson. Maybe I'd do some light lifting, but you gotta give your body a break from this stuff now and then.
B.) Flagstaff to Ventura ... that's about ten weeks, as well. If it were me, I'd take a 2-3 week break right after Flagstaff.
But this is just me, at age 54. I need recovery time. After Ventura I didn't do much of anything for almost a month. OK, well...three weeks anyway. During Winter break, I won't do a bluidy thing but lounge around and hike a little bit for about 2 weeks.
Incline Bench Day ... kept the pace low, though I upped the volume a bit.
Stretch Cage ...minimal, was short on time
Incline Bench press ... 10 x bar / 2 x 8 x 95 / 2 x 6 x 135 / 4 x 155, 3 x 155 -- FAIL on the last one, didn't make it to 4x, but happy with the volume.
bench rows 3 x 8 x 90 each side, next time I'm trying 95!
triceps pull-down ... 2 x 8 x 85 on the stack
----3-4 minute rest, then had blood pressure taken because I was concerned with some dizziness -- 141/77, pulse 88. The 141 is a bit high, but considering what I'm doing, not bad. That's what it was before I gave blood last Wed., also right after working out. I will take it before bed, tonight. ----
seated flies ... 4 x 5 x 175 "on the stack"
upright rows ... 2 x 6 x 85 / 2 x 6 x 75
random upper body exercise - windmills ... 2 x 8 x 30 per hand.
UPDATE: this mornings blood pressure was about 132/80 or thereabouts.
----3-4 minute rest, then had blood pressure taken because I was concerned with some dizziness -- 141/77, pulse 88. The 141 is a bit high, but considering what I'm doing, not bad. That's what it was before I gave blood last Wed., also right after working out. I will take it before bed, tonight. ----
.
Dizziness. You may be pregnant.
Oh you all are making me feel so slothlike! I haven't done squat (strength wise) in 2 weeks. Yeah, I haven't done any squats either.
It's been busy, hurt my back, sitting of course, and caught a cold. #excusesexcusesexcuses
Hopefully I'll get to try out my new hammer this weekend!
Oh you all are making me feel so slothlike! I haven't done squat (strength wise) in 2 weeks. Yeah, I haven't done any squats either.
It's been busy, hurt my back, sitting of course, and caught a cold. #excusesexcusesexcuses
Hopefully I'll get to try out my new hammer this weekend!
OK, I've been getting depressed watching all the Big Guys on NASGA doing their blumptillion-pound hang cleans. Then Dan McKim goes and SNATCHES 375 or some ridiculous number. Never mind that in the recent worlds, some tiny dude that weighs 175 did the same.
So on the way over I decided to can the "program" and just see what the old man can do.
Stretch Cage .. the usual
Hang Cleans ... warmups with the bar....6 x 95/ 3 x 135 ...those are the warm-ups, now we get serious. EPIC FAIL (very noisy) at 185. Not even close. 1 x 165 got it / 1 x 170 got it / 1 x 175, got it *barely* / 180 FAIL "almost" got it, though, I racked it on my shoulders but couldn't keep my balance, and a very noisy fail it was, again...
zercher squats ..... I remember seeing video of Craig z-squatting 600, something about a rivalry with Greg Hadley. Hmph.
2 x 6 x 136 / 2 x 4 x 165 / that's the warmup, now we get serious.
4 x 185
2 x 225 not too bad, I was going for one, realized it was easier than I thought, so took another one.
1 x 245.. got it. It was hard but I have 255 in me. I saw stars after I racked the bar though, and decided that at my advanced age, prudence was the better part of valour.
Four days rest, now, and I might even wait until Wednesday to start up again. That'd make it six. i'm done with my months "foundation" work, when I get back I start building towards some PR's in January.
Originally Posted by Alan H
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