goergen1
10-22-2007, 12:10 PM
Good Pre-Season Thrower's Workout
by Bert Sorin
One method of training is to have various "days" in your training program. For instance, my training lately has consisted of Monday and Thursday being a "speed day," Tuesday and Friday being a "heavy" or "load" day. (Wed. is rest day). This allows me to get enough specific event technical training during the week, and still get more powerful.
"Speed day" consists of relatively light hang snatches, done quickly 3x5, 3x3. Followed up by low altitude, dynamic step-ups 4x6. Assistance exercises are plate twists, wide grip chins, skin the cat, and dips. These secondary exercises not only strengthen the core, but but also aid body control because of the nature of the tasks.
The "Heavy day" is made up of cleans from the floor 3x5, 3x3 working up to a pretty heavy weight (between 80-90% of 1RM.) Heavy back squats next, 3x5, 3x3 working up to 80-90% of 1RM). Assistance exercises consist of plate walks (See "Mid Section for Power" tip by Olympic Shot put Medalist, Adam Nelson) super setted with Burpees (jumping as high as possible) 4x10. Finish up with Low Cable Reverse Crunch (with cable around feet) 3x25 and Push Press 3x3. This workout has been very effective for me as a pre-season conditioner for the hammer throw.
Having two days that are not very heavy or taxing on the body (Speed Days)really help me to have enough energy and strength for more intense throwing days during the week. Also the large volume of lifts aids muscle hypertrophy... I have already gained 5 lbs. (very hard earned!!!) on this cycle, and my throws are going great.
This cycle would be great for not only hammer throwers, but for highland athletes as well. Football players might want to add a little more pressing and upper body into the mix.
This cycle was written for me by Jud Logan (4 Time Hammer throw Olympian), who is a really strong guy himself, competing in the 2000 Sydney Olympics at 42 years old! The athletes he trains are ALWAYS very fit, strong as bulls, fast as cheetahs, and can jump like deer.
Oh yeah, and they always throw FAR when they need to!!!
Happy training,
Bert
by Bert Sorin
One method of training is to have various "days" in your training program. For instance, my training lately has consisted of Monday and Thursday being a "speed day," Tuesday and Friday being a "heavy" or "load" day. (Wed. is rest day). This allows me to get enough specific event technical training during the week, and still get more powerful.
"Speed day" consists of relatively light hang snatches, done quickly 3x5, 3x3. Followed up by low altitude, dynamic step-ups 4x6. Assistance exercises are plate twists, wide grip chins, skin the cat, and dips. These secondary exercises not only strengthen the core, but but also aid body control because of the nature of the tasks.
The "Heavy day" is made up of cleans from the floor 3x5, 3x3 working up to a pretty heavy weight (between 80-90% of 1RM.) Heavy back squats next, 3x5, 3x3 working up to 80-90% of 1RM). Assistance exercises consist of plate walks (See "Mid Section for Power" tip by Olympic Shot put Medalist, Adam Nelson) super setted with Burpees (jumping as high as possible) 4x10. Finish up with Low Cable Reverse Crunch (with cable around feet) 3x25 and Push Press 3x3. This workout has been very effective for me as a pre-season conditioner for the hammer throw.
Having two days that are not very heavy or taxing on the body (Speed Days)really help me to have enough energy and strength for more intense throwing days during the week. Also the large volume of lifts aids muscle hypertrophy... I have already gained 5 lbs. (very hard earned!!!) on this cycle, and my throws are going great.
This cycle would be great for not only hammer throwers, but for highland athletes as well. Football players might want to add a little more pressing and upper body into the mix.
This cycle was written for me by Jud Logan (4 Time Hammer throw Olympian), who is a really strong guy himself, competing in the 2000 Sydney Olympics at 42 years old! The athletes he trains are ALWAYS very fit, strong as bulls, fast as cheetahs, and can jump like deer.
Oh yeah, and they always throw FAR when they need to!!!
Happy training,
Bert