On the advice of my personal trainer (NOT)

**Alan H** · 24th November 09, 04:57 PM

nh_maclean, Jack Daw...you guys that have been lifting for a long time, you ought to give throwing at the Games a shot.

**Smayniac** · 24th November 09, 05:32 PM

I know I'm the novice here, and I'm never likely to compete, but you should take a look at yoga as a training tool. It's low impact and can be modified to relieve stress on whatever joint group gives you trouble. It also cann be a serious core strength builder and can work all the muscle groups. It doesn't lend itself to explosiveness, but it will help your flexibility as Alan noted when I came and threw with him in August.
Bob

**nh_maclean** · 24th November 09, 09:22 PM

Originally Posted by Alan H

nh_maclean, Jack Daw...you guys that have been lifting for a long time, you ought to give throwing at the Games a shot.

Ha! Maybe... I don't know much about the events at the Games though. I'm not a very big guy though I've started reading this forum to get an idea of it. It makes the gym easier if I've got a goal ...

**Detroitpete** · 25th November 09, 09:18 AM

Great tips Aln.

I just found out that I don't need surgery! YEEEEHAAAAHHH!! So its off to the gym to start the plan I developed earlier, befor I thought I had to build in surgery recovery time.

Now--for me--it will be core....core and more core. Plus low reps high weight, olympic lifting (as my knee can take--turns out the surgeon finally told me I only have 1/4 of the meniscus left) I may not be able to pack the weight up on squats etc, but I'll be pressing smart.

Here's the added drama however: I've gotten into CRAP shape lately and need to do some cardio. Yuck.

**nh_maclean** · 25th November 09, 10:08 AM

Originally Posted by Detroitpete

Here's the added drama however: I've gotten into CRAP shape lately and need to do some cardio. Yuck.

This is me. Doing cardio 5-6x/week (mostly intervals) and lifting 3x. hoping that will speed the reversal of the craptastic shape I've gotten myself in. Good luck!

**###KILTEDKIWI###** · 25th December 09, 07:11 PM

Great thread men, I have been looking to have a go in a Am' section of one of the Games, and have been training for it for a year to put on size, and strength, and have given myself another 6 months to learn / practise the correct technique/s, but I am struggling to find an association or any relevant club for it, so will end up watching and practising by my self...

I train 4 times a week with weights and do a smash set on the Weds (30 mins of pain, then I don't feel so bad about doing naff all cardio...)

Basically Mon is the big day for me, chest and tri's
Tues legs
Weds - smash set
Thurs - back and bi's (can alternate with weds, depends on how i feel)
Fri - chest and shoulders - variation
sat - beers and pies...
sun - guilt, not looking forward to mon at the gym.

with minor variations this is the program I have been undertaking for the past 3 months (strength, size building), having cycled through hypertrophy and high reps, low weights I started as follows and has worked fantastically for me.

Mon -Chest and Tri's

Bench (barbell) press 5 sets of 5 at 115 Kg (times by 2.2 for pounds I think)(all with 1 min rest)

Incline flys (Dumbbells) 4 sets of 6 @ 35 kg

Decline press (dumbbells) 4 sets of 6 @ 45kg

Shoulder press (dumbbells) 5 sets of 5 @ 35kg

Shoulder shrugs (dumbbells) 3 sets of 10 @ 55kg

barbell nose breakers (curl bar) 5 sets of 5 @ 45kg (tri's)

Tricep rope extensions - drop sets (in reverse) 20, 15, 10 (reps) staring with 30 kg then working through to the full stack

Legs - nothing special here, similar to the above sets and reps
squats - 5 sets of 5 - 145kg
leg extensions 4 sets of 8 - 50 kg
hamstring curls - 5 sets of 5 full stack
seated calf raises (find these work better for me) 4 sets of 10 - 60kg
core / ab (I only have one) training

Weds - smash set

Thurs - back and bi's

wide grip pull ups 5 sets of 5

Seated pull downs - 4 sets of 8 at 98kg

seated row 5 sets of 5 @ 115kg

one arm row 4 sets of 8 @ 45kg

bicep curls (barbell) 5 sets of 5 @ 45kg

preacher curls (dumbell, one arm at a time) 4 sets of 8 @ 20kg (arms are usually munted by now)

arnie bicep curls 4 sets of 8 @ 15kg

Fri - chest and tri's again

same as monday basically, except I change the barbell bench press to a one arm press on a swiss ball using 5 sets of 5 @ 50kg, greater range of motion, and has the explosion factor for coming from the right angle to near full extension of the arm

Using this program, I have gone from 94kgs to 105kg in nearly 12 months.

Is this the type of training that I should be undertaking, or should I alter anything that is specific to the heavy events?

I was always a runner when i was a kid, and avoided any of the feild events, but now, I really enjoy it...bizarre

any help or advice would be greatly appreciated

**###KILTEDKIWI###** · 25th December 09, 07:17 PM

Its taken me a few days to pluck up the courage to put this up here, as its something i have done for meself, and don't like to seem that I'm bragging, coz I'm not that type of guy, but am looking for tips and training that may assist.

Cheers

Phil C

**Alan H** · 25th December 09, 07:18 PM

Originally Posted by ###KILTEDKIWI###

Great thread men, I have been looking to have a go in a Am' section of one of the Games, and have been training for it for a year to put on size, and strength, and have given myself another 6 months to learn / practise the correct technique/s, but I am struggling to find an association or any relevant club for it, so will end up watching and practising by my self...

....
....

Using this program, I have gone from 94kgs to 105kg in nearly 12 months.

Is this the type of training that I should be undertaking, or should I alter anything that is specific to the heavy events?

I was always a runner when i was a kid, and avoided any of the feild events, but now, I really enjoy it...bizarre

any help or advice would be greatly appreciated

Only one thing to suggest really. It's extremely simple.

Start throwing!~ You laugh, but I'm serious. The absolute BEST thing to do to get stronger at throwing, generally is to........

throw!

**###KILTEDKIWI###** · 25th December 09, 07:21 PM

Only one thing to suggest really. It's extremely simple.

Start throwing!~ You laugh, but I'm serious. The absolute BEST thing to do to get stronger at throwing, generally is to........

throw!

thats it, I'm terribly afraid im going be useless at it and drop it on my fat toes..

or

worse, hit a spectator!!!!!!!!!!

**Alan H** · 26th December 09, 12:16 PM

You tube is your friend! Study the professionals and do what they do.

Start with stones. For one thing, the gear is cheap! Get yourself a nice round rock that's between 15 - 17 pounds. Go uip on youtube and look for videos of standing shot put throws.

Here are a few...

slow this down and study it.

http://www.youtube.com/watch?v=Tqk6wSbvCdA

http://www.youtube.com/watch?v=4NKo53z1jaY

http://www.youtube.com/watch?v=uz6eGJrYzYI

Stones drills you can do...

Here's one, hosted by some nobody who doesn't know what he's doing..LOL..but the drills are still good to do.

http://www.youtube.com/watch?v=SD3zFC1M_Yo

Ryan Viera

http://www.youtube.com/watch?v=65cP4CyeADY

.................that will keep you busy for months.

to do the other events you'll have to actually make some gear, and there's lots of advice in this thread about how to make them.

One piece of advice. When you start doing the weights for distance, start out doing one spin. don't even think about doing two until you are putting a lot of ooomph into one spin and have it well coordinated.