Bert Sorin
01-22-2008, 11:17 AM
By Steve Dering (was posted on NASGAWEB.com)
Steve was a great Wire hammer thrower, and a stud of a Highland Games athlete! Thanks for sharing this awesome info Steve!
I decided to throw this out to the forum for a couple of reasons:
To see what people had to say about my ideas and training schedule
To help those starting out with a general plan of how I approached a training year
I have never see this done before on the forum so I figured what the hell let’s see what happens
I looked at this with the amateur in mind who is not competing every weekend and starting the season in Feb. Pro’s don’t get the idea that I am advocating this necessarily for you. I understand modifications would need to be made for your type of season. I have not competed as a Pro so I wouldn’t have a good feel for the rigors it would in tail for a proper training year.
This program has a strong T&F throwing tone to it. I look at the games from a throwing perspective and draw from my experiences in T&F.
The lifting is a minimalist approach dedicated to throwing. I choose these lifts because they seemed the most beneficial to me. I would and have considered other lifts to add or to replace but was not interested in wasting energy on lifts that were unnecessary. I lift to throw further not to simply get strong or look good. This part comes into play in retirement!
I am not advocating that this is the only way to train! The resent resurgence of alternative training posting on the forum clearly shows that there are multiple ways to skin a cat and quite frankly I believe that they all have there place. Do what works for you but keep an open mind to change and give it a fair try.
When training for the games I only did things that would make me stand further from the implement when it landed! This is what was most important to me after each throw.
Training Over View
Note:
The months listed are used as an example and can be altered for start and finish of training.
The number of months in training phases can also be altered to meet needs but should not be taken out of order.
Important note: The better you are / the better technique you have the more throws you can take with out killing yourself. If you are fighting your technique and it looks more like a wrestling match when you throw the more energy you are expending. Keep this in mind when attempting the volume of throws and lifting volume.
Rest Phase
Take several months off from throwing and intense training
General fitness should be maintained through this period
Cardiovascular exercise
Stretching
Fun activities – golf, hiking, bike riding, playing with the kids,…
Heal up any areas that may be injured or nagging
Rehab injuries and off set in balances
Mentally relax from training
Preparation Phase
October or November
Begin physical and mental preparation for training and competitive season.
6-8 week training cycle depending on completion of circuits
3 days train - 1 day rest – 2 days train – 1 day rest
Sun,Mon,Tues – Rest – Thurs,Fri – Rest
Moderate volume of throws on 1 – 2 concepts – mostly drills and rhythm throws at low intensity
Throwing should be performed prior to circuits\lifting
Physical preparation is a must in order to begin load phase
Circuits
Cardiovascular training
Throwing/drills
Circuits
2-3 times a week until 3sets of 10reps is accomplished (Mon, Wed, & Fri or Mon & Thurs) twice a week is more practical
Each exercise is performed in succession for the required number of reps
Day 1 = 3 reps
Day 2 = 4 reps
Day 3 = 5 reps
Day 4 = 6 reps
And so on until a rep is missed on an exercise.
All reps for each exercise, for all 3 sets must be completed before moving up in reps.
Circuit is done for time and should be done as quickly as possible.
No rest other than getting from one exercise to the next is given.
All 3 sets are done in succession.
Continue until you can perform 3 sets of 10 reps for 2 work outs. Once this is accomplished you are ready for load phase
Exercises:
Burpee’s – a squat thrust with the hips pressed to the floor while pushing straight up with your arms at the bottom – back up to a standing position with a jump straight up to finish the exercise – back down to the floor.
Body curls – left-middle-right = 1 rep – hang from chin-up bar hands shoulder width apart. Bend knees to your chest and curl hips toward ceiling – at the top you should be able to shoot flames out of your ass at the ceiling – curl back down – these are performed to the middle of both hands, right hand, and left hand with the feet.
Push ups on dumbbells – hands shoulder width apart holding on to D.B. – feet on a bench – deep as possible at the bottom
Pull ups – hands shoulder width apart – palms facing out – pull to chin high on bar
Lunges – typical movement but with a shorter step
Dips – typical movement with elbows bent to a 90 at bottom
Plate twists – use a 35lb plate – keep feet and hips straight and swing plate from left to right and right to left as far around as possible rigorously.
1 arm bar snatch – empty bar or with 20lbs
Step ups – same single leg than switch
Incline sit ups – middle to high angle – legs bent – full motion from top to middle – hands by ears
Back extensions – left-middle-right = 1 rep – all they way down to back horizontal at top
Hurdler sit ups – start in a hurdler stretch on your back – sit up – lie back – roll on back to the side into the other leg hurdler stretch – sit up – lie back and roll back into other leg hurdler stretch. Sit straight up not to the side and don’t let your bent leg pop out.
Cardiovascular Training
Between the circuits and cardio you should become extremely fit. Recovery time for training as well as health benefits should be improved. In an attempt to reach a goal a 6 – 7 min. mile was in the works. Truly this is not an option for everyone and a clear modification will be made by everyone in this area.
Look to do 3 -4 days of some cardio for 30 – 45 min. I prefer to do interval type of training to work different energy systems on different days.
Throwing/Drills
Depending on weather conditions and facilities this may be challenging. Creativity is king.
You don’t have to actually throw the implement to work on technique. Ie.
Spend a fair amount of time watching video of different throwers.
When watching not the athletes body type – tall, short, strength thrower, speed thrower, or technique thrower
Match your self to someone who is similar and try to pick up on their approach to the throw
Don’t just look at guys who throw far. There a lot of guys who have great technique who are not necessarily throwing far yet
Look for things that are missing in your throw and get an idea of what it should look like
Look for rhythm of the throw and when they accelerate the implement
Look at how they start a throw, how they work the middle of the throw, and finish the throw
Match some of your video to their throw and see how they differ.
Use a taped up towel to simulate a stone and practice foot work, hip rotation, focal points.
Wind hammers and dump them to the ground in front or side. Look for acceleration and where the low and high points are.
Various medicine ball throws into a wall.
Throwing days if weather is not an issue should consist of breaking up the events in half.
Looking for 20 total throws per event – this includes the majority of drills
I know a few of you like to play cards during this time but most of us need the work and repetition to get better.
Stones & Hammers
Work braemar stone first – this is the power position of the open stone.
Use various weights and sized stones.
Open stone can be broken down into specific movements for drills (rotation or glide)
Refer to Ryan V’s DVD’s or visit the multitude of websites dedicated to T&F throwing
Work heavier hammers as well as long radius movements
Focusing on winds with a build up of heavier weighted implement, speed versus the release, countering the weight and relaxing the arms.
Learn to use you core and legs
Weights for distance & WOB
Work weights for distance first breaking the movement down
Drill power position, South African drill, and full throws as a dry run or using puds
Work heavier implements for some of the drills
Push weight to focal points
Continual rotation of feet
Maintaining the middle of the throw – balance and good posture
Work heavier WOB and Pud drills – front & back throws.
Work on target drill for accuracy
Work long pull to the top accelerating weight continuously
Focus on hip drive and pop. (spin WOB requires more rotational drills like weights for distance)
Work on a good squat position with a long relaxed arm from behind you at the start
Notes:
Break up the throws however you want – I happen to like this split.
The majority of the throwing is drills followed by 5-8 full throws to work the drill into the throw.
Different weights of implements should be used to work on technique in drills.
Focus more attention to a weaker event that day
Load Phase
December or January
High volume high intensity training
3-4 month periodization with training cycles
3 days train - 1 day rest – 2 days train – 1 day rest
3 weeks full load – 1 week half load
High volume of throws on 1 – 2 concepts
High volume of lifting – heavy progression with out missed reps
Lift 2-3 days a week
6-7 sets
8-10 reps
Typically working heavy implements for throwing strength 70%
Competitive implements worked in to maintain speed 30%
Lifting
2 different programs used through the week
2 progressive warm up lifts are used prior to heavy sets
Looking for 5-6 heavy sets with pyramid style approach
Power clean with 5 kilo jumps at 8 reps
Push press with 5 kilo jumps at 10 reps
Squat with 20 kilo jumps at 10 reps
DB Incline presses with 5lb jumps at 10 reps
This is a high intensity well focused approach to the lifts with the thought of moving the weight quickly on every rep
The weights need to be adjusted so there are no missed reps. Be very aggressive with these lifts.
The idea is to get to a determined strength level by the end of the load phase.
Lay out the progression in advance and use that as the target for weight increases through the cycle.
Each cycle has the reps dropping by 2 with the sets remaining the same.
The rest week with half load – everything is cut in half for volume.
Half the number of throws
Only 1 – 2 lifting sessions
At the last cycle of 4 reps
Power clean
Push press
Front squat
DB Incline press
Back extensions
Rotational ab work
Misc. exercises needed
Close grip snatch
Push press
Back squat
DB Incline press
Back extensions
Rotational ab work
Misc exercises needed
Throwing
Same emphasis as the mentioned above except more throws are incorporated than drills
Still focused on technique rather than distance
Unload Phase
April or May
Moderate volume and moderate intensity
1-2 month periodization with 1-2 training cycle
3 days train - 1 day rest – 2 days train – 1 day rest
3 weeks full load – 1 week half load
Moderate volume of throws on 1 – 2 concepts
Moderate volume of lifting with weights still heavy
Lift 3 -2 days a week
5-6 sets
4-6 reps
Throwing
Work heavy implements for throwing strength %50 of throws
Work competitive implements and light implements for speed/technique %50 of throws
Looking for a positive change in distance but setting limitations to the distance thrown
Develop an idea of what it takes to throw certain distances
Throw ¼ of your throws to one marker followed by the next ¼ to the next distance…
The last ¼ of throws should be at 80-90% effort to a set marker – this is to measure progress and consistency
Dynamic Phase
June or July
Competitive season
Lower volume and increased intensity
Maintain strength levels and develop competitive throw
Things are a lot easier because you are feeling good physically and mentally
You just made it through the tough stuff now it’s time to have fun competing, winning, hitting personal bests, and showing progress through the season
Lift 2 days a week with only dynamic lifts and movements
5-6 sets
3-4 reps
Dumbbell jumps, speed squats, ¾ squats with heavy weight but moved quickly/explosively can be inserted when needed to get desired result for dynamic throws
Throwing
Work competitive implements and develop competitive throw 70%
Work lighter implements for speeding up throwing system 30%
Sessions should still be focused on technique and rhythm
Work out any bugs in technique with a drill or 2 that will make corrections
Occasionally video taping practices for analysis – don’t analyze to hard but look for any glaring issues
Make sure you are using a regulation trig and get things together so you don’t need to worry about fouling – just compete in games
1 time a week take a 35 or 45lb plate and after 3 throws perform 8 – 10 reps of speed jumps continuously – holding the plate to your chest
This is an interesting cause and effect
It is not designed to wear you out but to get your legs thinking and reacting
Peak Phase
2-3 weeks out from Championships
Lower volume and increase focus
2 days train – 1 day rest – 1 day train – 1 day rest – compete – rest
1 lift day with dynamic lifts and movements
Your strong, feel explosive, technique is well established, mentally tough, and well rested – ready to do damage to the field
Throwing
Rhythm / feel throws that explode with good technique
Competitive implements and light implements
Speed and technique kills
This is a positive time mentally and you should be firing on all cylinders
Short positive sessions
Misc. Notes:
Pick one or two things you want to focus on for each event for the year.
Use the entire year to develop and engrain that change.
It has been said that it requires 500 CORRECT throws to make a permanent change in technique.
Be disciplined with the work outs and train threw some fatigue but be aware of over training and what your body is telling you – injuries are a hazard to training but apart of it.
Age definitely has an impact on training programs and need to be modified pending the ability to recover and life responsibilities i.e. time, family, resources,..
Each year should have a focus on improving a certain aspect of the throws or strength to support those improvements… Sometimes it actually takes more than 1 year of development and that year is a development year. You will take some lumps until the change can be a positive – kind of like Tiger Woods when he goes through a swing change and he is inconsistent in his performance.
Don’t hesitate to make general changes to your training by adding different lifts, drills, training periods, off season work,… but don’t loose sight of the things that are working for you and learn from the ones that don’t.
Good luck and I hope this stuff helps your training.
Steve D
Steve was a great Wire hammer thrower, and a stud of a Highland Games athlete! Thanks for sharing this awesome info Steve!
I decided to throw this out to the forum for a couple of reasons:
To see what people had to say about my ideas and training schedule
To help those starting out with a general plan of how I approached a training year
I have never see this done before on the forum so I figured what the hell let’s see what happens
I looked at this with the amateur in mind who is not competing every weekend and starting the season in Feb. Pro’s don’t get the idea that I am advocating this necessarily for you. I understand modifications would need to be made for your type of season. I have not competed as a Pro so I wouldn’t have a good feel for the rigors it would in tail for a proper training year.
This program has a strong T&F throwing tone to it. I look at the games from a throwing perspective and draw from my experiences in T&F.
The lifting is a minimalist approach dedicated to throwing. I choose these lifts because they seemed the most beneficial to me. I would and have considered other lifts to add or to replace but was not interested in wasting energy on lifts that were unnecessary. I lift to throw further not to simply get strong or look good. This part comes into play in retirement!
I am not advocating that this is the only way to train! The resent resurgence of alternative training posting on the forum clearly shows that there are multiple ways to skin a cat and quite frankly I believe that they all have there place. Do what works for you but keep an open mind to change and give it a fair try.
When training for the games I only did things that would make me stand further from the implement when it landed! This is what was most important to me after each throw.
Training Over View
Note:
The months listed are used as an example and can be altered for start and finish of training.
The number of months in training phases can also be altered to meet needs but should not be taken out of order.
Important note: The better you are / the better technique you have the more throws you can take with out killing yourself. If you are fighting your technique and it looks more like a wrestling match when you throw the more energy you are expending. Keep this in mind when attempting the volume of throws and lifting volume.
Rest Phase
Take several months off from throwing and intense training
General fitness should be maintained through this period
Cardiovascular exercise
Stretching
Fun activities – golf, hiking, bike riding, playing with the kids,…
Heal up any areas that may be injured or nagging
Rehab injuries and off set in balances
Mentally relax from training
Preparation Phase
October or November
Begin physical and mental preparation for training and competitive season.
6-8 week training cycle depending on completion of circuits
3 days train - 1 day rest – 2 days train – 1 day rest
Sun,Mon,Tues – Rest – Thurs,Fri – Rest
Moderate volume of throws on 1 – 2 concepts – mostly drills and rhythm throws at low intensity
Throwing should be performed prior to circuits\lifting
Physical preparation is a must in order to begin load phase
Circuits
Cardiovascular training
Throwing/drills
Circuits
2-3 times a week until 3sets of 10reps is accomplished (Mon, Wed, & Fri or Mon & Thurs) twice a week is more practical
Each exercise is performed in succession for the required number of reps
Day 1 = 3 reps
Day 2 = 4 reps
Day 3 = 5 reps
Day 4 = 6 reps
And so on until a rep is missed on an exercise.
All reps for each exercise, for all 3 sets must be completed before moving up in reps.
Circuit is done for time and should be done as quickly as possible.
No rest other than getting from one exercise to the next is given.
All 3 sets are done in succession.
Continue until you can perform 3 sets of 10 reps for 2 work outs. Once this is accomplished you are ready for load phase
Exercises:
Burpee’s – a squat thrust with the hips pressed to the floor while pushing straight up with your arms at the bottom – back up to a standing position with a jump straight up to finish the exercise – back down to the floor.
Body curls – left-middle-right = 1 rep – hang from chin-up bar hands shoulder width apart. Bend knees to your chest and curl hips toward ceiling – at the top you should be able to shoot flames out of your ass at the ceiling – curl back down – these are performed to the middle of both hands, right hand, and left hand with the feet.
Push ups on dumbbells – hands shoulder width apart holding on to D.B. – feet on a bench – deep as possible at the bottom
Pull ups – hands shoulder width apart – palms facing out – pull to chin high on bar
Lunges – typical movement but with a shorter step
Dips – typical movement with elbows bent to a 90 at bottom
Plate twists – use a 35lb plate – keep feet and hips straight and swing plate from left to right and right to left as far around as possible rigorously.
1 arm bar snatch – empty bar or with 20lbs
Step ups – same single leg than switch
Incline sit ups – middle to high angle – legs bent – full motion from top to middle – hands by ears
Back extensions – left-middle-right = 1 rep – all they way down to back horizontal at top
Hurdler sit ups – start in a hurdler stretch on your back – sit up – lie back – roll on back to the side into the other leg hurdler stretch – sit up – lie back and roll back into other leg hurdler stretch. Sit straight up not to the side and don’t let your bent leg pop out.
Cardiovascular Training
Between the circuits and cardio you should become extremely fit. Recovery time for training as well as health benefits should be improved. In an attempt to reach a goal a 6 – 7 min. mile was in the works. Truly this is not an option for everyone and a clear modification will be made by everyone in this area.
Look to do 3 -4 days of some cardio for 30 – 45 min. I prefer to do interval type of training to work different energy systems on different days.
Throwing/Drills
Depending on weather conditions and facilities this may be challenging. Creativity is king.
You don’t have to actually throw the implement to work on technique. Ie.
Spend a fair amount of time watching video of different throwers.
When watching not the athletes body type – tall, short, strength thrower, speed thrower, or technique thrower
Match your self to someone who is similar and try to pick up on their approach to the throw
Don’t just look at guys who throw far. There a lot of guys who have great technique who are not necessarily throwing far yet
Look for things that are missing in your throw and get an idea of what it should look like
Look for rhythm of the throw and when they accelerate the implement
Look at how they start a throw, how they work the middle of the throw, and finish the throw
Match some of your video to their throw and see how they differ.
Use a taped up towel to simulate a stone and practice foot work, hip rotation, focal points.
Wind hammers and dump them to the ground in front or side. Look for acceleration and where the low and high points are.
Various medicine ball throws into a wall.
Throwing days if weather is not an issue should consist of breaking up the events in half.
Looking for 20 total throws per event – this includes the majority of drills
I know a few of you like to play cards during this time but most of us need the work and repetition to get better.
Stones & Hammers
Work braemar stone first – this is the power position of the open stone.
Use various weights and sized stones.
Open stone can be broken down into specific movements for drills (rotation or glide)
Refer to Ryan V’s DVD’s or visit the multitude of websites dedicated to T&F throwing
Work heavier hammers as well as long radius movements
Focusing on winds with a build up of heavier weighted implement, speed versus the release, countering the weight and relaxing the arms.
Learn to use you core and legs
Weights for distance & WOB
Work weights for distance first breaking the movement down
Drill power position, South African drill, and full throws as a dry run or using puds
Work heavier implements for some of the drills
Push weight to focal points
Continual rotation of feet
Maintaining the middle of the throw – balance and good posture
Work heavier WOB and Pud drills – front & back throws.
Work on target drill for accuracy
Work long pull to the top accelerating weight continuously
Focus on hip drive and pop. (spin WOB requires more rotational drills like weights for distance)
Work on a good squat position with a long relaxed arm from behind you at the start
Notes:
Break up the throws however you want – I happen to like this split.
The majority of the throwing is drills followed by 5-8 full throws to work the drill into the throw.
Different weights of implements should be used to work on technique in drills.
Focus more attention to a weaker event that day
Load Phase
December or January
High volume high intensity training
3-4 month periodization with training cycles
3 days train - 1 day rest – 2 days train – 1 day rest
3 weeks full load – 1 week half load
High volume of throws on 1 – 2 concepts
High volume of lifting – heavy progression with out missed reps
Lift 2-3 days a week
6-7 sets
8-10 reps
Typically working heavy implements for throwing strength 70%
Competitive implements worked in to maintain speed 30%
Lifting
2 different programs used through the week
2 progressive warm up lifts are used prior to heavy sets
Looking for 5-6 heavy sets with pyramid style approach
Power clean with 5 kilo jumps at 8 reps
Push press with 5 kilo jumps at 10 reps
Squat with 20 kilo jumps at 10 reps
DB Incline presses with 5lb jumps at 10 reps
This is a high intensity well focused approach to the lifts with the thought of moving the weight quickly on every rep
The weights need to be adjusted so there are no missed reps. Be very aggressive with these lifts.
The idea is to get to a determined strength level by the end of the load phase.
Lay out the progression in advance and use that as the target for weight increases through the cycle.
Each cycle has the reps dropping by 2 with the sets remaining the same.
The rest week with half load – everything is cut in half for volume.
Half the number of throws
Only 1 – 2 lifting sessions
At the last cycle of 4 reps
Power clean
Push press
Front squat
DB Incline press
Back extensions
Rotational ab work
Misc. exercises needed
Close grip snatch
Push press
Back squat
DB Incline press
Back extensions
Rotational ab work
Misc exercises needed
Throwing
Same emphasis as the mentioned above except more throws are incorporated than drills
Still focused on technique rather than distance
Unload Phase
April or May
Moderate volume and moderate intensity
1-2 month periodization with 1-2 training cycle
3 days train - 1 day rest – 2 days train – 1 day rest
3 weeks full load – 1 week half load
Moderate volume of throws on 1 – 2 concepts
Moderate volume of lifting with weights still heavy
Lift 3 -2 days a week
5-6 sets
4-6 reps
Throwing
Work heavy implements for throwing strength %50 of throws
Work competitive implements and light implements for speed/technique %50 of throws
Looking for a positive change in distance but setting limitations to the distance thrown
Develop an idea of what it takes to throw certain distances
Throw ¼ of your throws to one marker followed by the next ¼ to the next distance…
The last ¼ of throws should be at 80-90% effort to a set marker – this is to measure progress and consistency
Dynamic Phase
June or July
Competitive season
Lower volume and increased intensity
Maintain strength levels and develop competitive throw
Things are a lot easier because you are feeling good physically and mentally
You just made it through the tough stuff now it’s time to have fun competing, winning, hitting personal bests, and showing progress through the season
Lift 2 days a week with only dynamic lifts and movements
5-6 sets
3-4 reps
Dumbbell jumps, speed squats, ¾ squats with heavy weight but moved quickly/explosively can be inserted when needed to get desired result for dynamic throws
Throwing
Work competitive implements and develop competitive throw 70%
Work lighter implements for speeding up throwing system 30%
Sessions should still be focused on technique and rhythm
Work out any bugs in technique with a drill or 2 that will make corrections
Occasionally video taping practices for analysis – don’t analyze to hard but look for any glaring issues
Make sure you are using a regulation trig and get things together so you don’t need to worry about fouling – just compete in games
1 time a week take a 35 or 45lb plate and after 3 throws perform 8 – 10 reps of speed jumps continuously – holding the plate to your chest
This is an interesting cause and effect
It is not designed to wear you out but to get your legs thinking and reacting
Peak Phase
2-3 weeks out from Championships
Lower volume and increase focus
2 days train – 1 day rest – 1 day train – 1 day rest – compete – rest
1 lift day with dynamic lifts and movements
Your strong, feel explosive, technique is well established, mentally tough, and well rested – ready to do damage to the field
Throwing
Rhythm / feel throws that explode with good technique
Competitive implements and light implements
Speed and technique kills
This is a positive time mentally and you should be firing on all cylinders
Short positive sessions
Misc. Notes:
Pick one or two things you want to focus on for each event for the year.
Use the entire year to develop and engrain that change.
It has been said that it requires 500 CORRECT throws to make a permanent change in technique.
Be disciplined with the work outs and train threw some fatigue but be aware of over training and what your body is telling you – injuries are a hazard to training but apart of it.
Age definitely has an impact on training programs and need to be modified pending the ability to recover and life responsibilities i.e. time, family, resources,..
Each year should have a focus on improving a certain aspect of the throws or strength to support those improvements… Sometimes it actually takes more than 1 year of development and that year is a development year. You will take some lumps until the change can be a positive – kind of like Tiger Woods when he goes through a swing change and he is inconsistent in his performance.
Don’t hesitate to make general changes to your training by adding different lifts, drills, training periods, off season work,… but don’t loose sight of the things that are working for you and learn from the ones that don’t.
Good luck and I hope this stuff helps your training.
Steve D