Off-season training

[Alan H]

EASY CORE DAY

I was kind of beat-up from this weeks workouts and doing a brutal 1000m sprint on the rowing machine last night, so I took it a bit easy. 40 minutes...in and out.

Stretch Cage, the usual
situps..incline board, 7.5 pounds on my chest, did 17
lat pulls on the roman chair... 2 x 10 x 65 lbs each side, so 40 total pulls
hammer wind ab crushers .... 2 x 10 x 10 lb ball
Core Crushers ... 2 x 10 x 205
landmines ... 2 x 10 x 55
Farmers Walk .... just for yucks...110/hand, 2 x 100 feet.

[eclarkhb]

Had an awesome practice today with the OC Highlanders so I thought I'd share:

11/13/2011

Throwing Practice with OC Highlanders

Open Stone
8x Standing Throws
5x Reverses
12x Full Spin Throws

LWFD
15x Throws

HWFD (56#)
5x Throws

Light Scottish Hammer
12x Throws

Great practice today! This was the first time I've been able to make it to a practice in a few months, due to my kid's soccer schedule. I was a little sore from the 20-rep squats on Friday, and it really showed today. After the practice, I'm exhausted & very sore! Going to eat & watch football for the rest of the day so I can recover!

Open Stone throws were mid 30's, a bit disappointing. The LWFD is coming along nicely, I was consistently around 48-49'. 47 is my current PR, so that's great. For HWFD I threw the 56# weight for the 1st time. Damn, that was really hard. I threw it 18-19'. Needs lots of work for me to get comfortable with it. Hammer is improving the most. I was consistently throwing around 78' today, my current PR is 67'.

I'm really expecting some big improvements between now & Long Beach Games in February!

[Alan H]

Had an awesome practice today with the OC Highlanders so I thought I'd share:

11/13/2011

Throwing Practice with OC Highlanders

Open Stone
8x Standing Throws
5x Reverses
12x Full Spin Throws

LWFD
15x Throws

HWFD (56#)
5x Throws

Light Scottish Hammer
12x Throws

Great practice today! This was the first time I've been able to make it to a practice in a few months, due to my kid's soccer schedule. I was a little sore from the 20-rep squats on Friday, and it really showed today. After the practice, I'm exhausted & very sore! Going to eat & watch football for the rest of the day so I can recover!

Open Stone throws were mid 30's, a bit disappointing. The LWFD is coming along nicely, I was consistently around 48-49'. 47 is my current PR, so that's great. For HWFD I threw the 56# weight for the 1st time. Damn, that was really hard. I threw it 18-19'. Needs lots of work for me to get comfortable with it. Hammer is improving the most. I was consistently throwing around 78' today, my current PR is 67'.

I'm really expecting some big improvements between now & Long Beach Games in February!

Looking at a 10+foot improvment in hammer? NICE!!

Yeah, big difference between 56 HWFD and 42 HWFD, huh?

[eclarkhb]

Looking at a 10+foot improvment in hammer? NICE!!

Yeah, big difference between 56 HWFD and 42 HWFD, huh?

Thanks man! And yeah, the 56-lb weight is HEAVY. I need to gain some weight.

[Alan H]

Squat Day ...again, already?

Stretch cage, the usual
Stationary Bicycle ... 4min
Back squat... 8 x bar / 2 x 6 x 135 / 6 x 185 / 2 x 4 x 225 / 2 x2 x 275 up the volume, and increase the weight at the top end. Nice.
Core 1 ... hanging leg lifts - 15, 10
hamstring curls ... 2 x 10 x 145 "on the stack"
Core 2 ... incline bench situps 13 x 10 lbs on my chest...HA! fried
Elliptical 'cause I'm bored with rowing for now... 13/13 8 minutes

I'm definitely feeling some effects of the stronger, tighter lower back muscles in terms of hints of pain and tingling in my feet and "sensations" down my sciatic nerve. I think I need to back off a bit. I'll probably ease off on the deadlifts, or alternate them with Zercher squats.

[Joshua]

I see landmines in there! YAY! One of my favorite all around thrower movements.

My off-season ideally would include this core group...

For Explosion
Cleans (http://www.youtube.com/watch?v=C_yL8y6XV3Q)
Drop Snatch
HEAVY (30kg) kettlebell snatches
Jumps
Behind-the-neck jerks (http://www.youtube.com/watch?v=9X1I2x9lDYE)

For base strength
Front Squats (http://www.youtube.com/watch?v=j3C-OKjA75w)
Overhead Press
Floor/Bench Press

For improving specific events
Cheat Curls (Caber)
Medicine Ball Thrusters (Weight for height)

Conditioning
Trail Biking
Tireflips (http://www.youtube.com/watch?v=JvQn99e2OQQ)

Now if I could just actually do these things on a regular basis...

[Alan H]

I see landmines in there! YAY! One of my favorite all around thrower movements.

My off-season ideally would include this core group...

For Explosion
Cleans (http://www.youtube.com/watch?v=C_yL8y6XV3Q)
Drop Snatch
HEAVY (30kg) kettlebell snatches
Jumps
Behind-the-neck jerks (http://www.youtube.com/watch?v=9X1I2x9lDYE)

For base strength
Front Squats (http://www.youtube.com/watch?v=j3C-OKjA75w)
Overhead Press
Floor/Bench Press

For improving specific events
Cheat Curls (Caber)
Medicine Ball Thrusters (Weight for height)

Conditioning
Trail Biking
Tireflips (http://www.youtube.com/watch?v=JvQn99e2OQQ)

Now if I could just actually do these things on a regular basis...

All good!!!

[o1d_dude]

Land mines...How funny is that?

A month or two ago, I bought a landmine swivel for my garage gym and only last night while doing my sets and reps I was considering how to set it up. The base plate has three holes and I was thinking about bolting it to the floor. It does have a clamping arrangement for attaching it underneath a power rack but I'm not sure I want to clog the interior of the rack.

Last night's work:
The Bear
17" Snatch Grip Deadlift (barbell just below the knee caps)
Incline bench rack presses (barbell rests on the rack safeties and you press UP - no bounce!)
Hungarian Core Blasters
Hanging knee raises
Ab Sling chins
Dan John presses (2-3-5-10 reps to 50 total)

Core blasters rule for caber pulls and WOB.

[eclarkhb]

Nice work guys!

Today was deadlift day for me. Did some squats to warm up & then set a rep PR on my last set of deads: 10x390. Finished with some chinups, 3 sets of 10...

I'm tired. Going to bed early tonight...

[Alan H]

Push and Pull day, with extras... I recruited three ladies from the University Rugby Team to come out and throw. So now I should do a winter throws day for yucks, to give them a chance to heave the stuff around.

Stretch Cage - foam roller happiness on me buttocks
Overhead press ... 10 x bar/ 10 x 95 / 6 x 135 / 3 x 155 / 2 x 155
Lat Pull downs... because the rugby girlz was doing 'em @ 105 for "lots of" reps.... 8 x 190 / 6 x 190 / 6 x 175 (actually this is on my program for today, anyway)

Core 1 ... Hungarian Core Blasters ... 10 x 80 / 2 x 10 x 90
Then general chitchat to revoer for...

High pulls ... 2 x 4 x 115 / 2 x 4 x 135
tricpes pull downs... 2 x 8 x 80
curl bar curls NOT in the squat rack ... 2 x 8 x 95.