Highland season starts in May

[Sqeezemasterflash]

Time for some off season training

My name is Jeff Ford, and I am a Highland Games athlete from Minnesota. After a youth spent distance running, and no exercise at all in college, I found myself overweight, weak, and with a blown disc is my lower back. I first started grip training, as it was exercise I could do sitting down, but I quickly became addicted to strength, and started slowly adding weightlifting to my rehab program for my back. It's now 4 years later, and I've done grip strength and strongman competitions, but have now found a passion for throwing. I am primarily a highland games competitor, but will also train track and field throwing events.

My season has just ended, and I managed 4th place in the Minnesota State Championship Games. This off season will primarily entail getting stronger, but also a great deal of drill work for my weaker highland events. I had 2 games this year where bad scores in the caber and WOB kept me out of 3rd place or higher. I'm not going to let that happen next year.

My training plan is based around 5 cycles.

1st - 1 month of basic, John McCallum style hypertrophy, lots of stretching and prehab work, making sure all of the seasons injuries are properly dealt with.

2nd - 4th - I'll be doing 3 8-week cycles, starting higher volume, and decreasing the volume and increasing the intensity each cycle. Each cycle will be based on 3 weeks of buildup, one week of backing off, 3 more weeks of buildup, and a max out session, followed by a week off. The early cycles will be mostly drills, moving in to overweight throws and plyos in the later cycles

5th - The final cycle (pre-season) will involve 2 days a week of range throwing, focusing on weak events, and Dan John's transformation program for lifting.

8/30/07
Bodyweight:230

Finished my season with quad and vertical tests

Quad results
16# overhead shot - 11.73m PR
Standing long jump - 2.39m
Three jumps - 7.29m PR
30m sprint - 4.18
Total Score - 210, up from 201 last pre-season

Vertical jump - 22.5"
Power output score - 72
This is down a bit, but we used a more accurate measuring technique than last time, so this is probably more realistic. We will continue to use better measurement.

I'll be taking the next 2 weeks almost completely off, no lifting, no throwing, just some longer bike rides with my wife. Once I feel rest, I'll jump in to the off season.

[Sqeezemasterflash]

9/15

First day back, did some light throwing. I'm travelling for work this week, but hope to start on the off-season lifting on Monday

BW: 229

16# overhead shot, 4 throws, 39'
20# weight - 6 throws, 58' PR
35# weight - 8 throws, 39.5' PR
6k shot
4 stands - 36'
10 spins - 31'
4 glides - 38'

Discus drills with tire
Prehab stuff

Felt good today. I have lots of speed and the ability to accelerate. Now I just need to work on a base level of strength, and continue to refine my technique. I'm shooting for at least 13m at a weight meet in December.

[Sqeezemasterflash]

9/17

Out of town on business. Found a Bally's that had a lonely power rack way in the back. Was able to get a good workout, and feel like a big man using the heaviest dumbells they had.

BW: 234

Squat 135x5, 225x5x3
Power Clean 135x3, 155x3, 175x3, 195x2
Bench Press 135x6, 155x6, 175x6
DB Clean&Press/Hammer curl superset 40/30x8x2
Suitcase deadlift 70x8, 90x8
Face pull 60x20

First lifting workout of the off-season. It's going to be a sore flight home tomorrow.

[Sqeezemasterflash]

9/29

1 mile run for United Way in the morning. The wife did a 5k, but I was happy to just make it a mile without having to stop. Ended up with 8:30 doing a slow jog. If I ever try a decathlon, under 7 in the 1500 shouldn't be a problem

Afternoon throwing and lifting
16# chain hammer - 12 throws - 102'
35# weight - 6 throws - 42'
18# shot - 8 stands - 30'
18# shot - 4 glides - 31'
6k shot - 10 glides - 41'

Chinups - 5x2
Squat Snatch - 95x1x6

[DavinportESQ]

Squeezemaster,

I like your progression. I have a few tips. Being a former glider (55+) I have a few things that might help you. The first thing is that are you getting the most out of a glide? If you are standing 30 feet, and gliding 31 feet there is a problem. You simpily aren't getting enough out of your glide technique. If you wera a German in the 1980's that might be a different story. These men had 21+METER stands and were getting only 1-2 foot conversion from there glides. They had the mindset if I stand 21 meters I will Glide 22 meters ....I digress..


Either way you need to make sure when you land in your power postion gliding are you in the same postion that you are in when you do your stands! You need to maximize torque and drive. These are the two critical elements of the glide. Make sure all of your energy from gliding is going in the direction of the throw and the second being that you land in the power position. If you do this you should see a 4-5 foot improvement.

A couple pointers.

Make sure the head and chest are facing the back of the ring when you glide...(Focal point)

Make sure your glide is efficient. (aka) not floating the left leg in the air. This causes a pause and you will lose "tension" on the shot put.

Find that same position that you take your stands out of, with the glide. I have never seen you throw but I know from my experiance I loose a lot of distance because my head leads the throw, after that its an arm throw. You need to feel the throw really come from the HARD left leg/arm block and PULL the right side through. You will feel a "sling" on the shot and it will explode off of your hand.

I know this was a lot of technical talk but I hope It helped. If you have any more questions please feel free to ask.

DZ

[Sqeezemasterflash]

DZ

Thanks for the advice. I have a hard time landing my glides in a power position. I've been doing glide-stop drills to work on this. I glide across the ring, then stop when I land and ask my coach to check my position. When I'm doing well on these, I can get a bigger conversion from my stand.

My coach has a camera, so I'll try to get some videos posted.

[DavinportESQ]

A good drill is the double glide. IT forces you to maintain balance and drive and you can only be sucessful at doing this if you keep all your weight on the right leg. Once you get good at it you can actually throw further than you will with a regular glide

[Sqeezemasterflash]

I've tried doing multiple glides as a drill before, but not actually adding a throw on the end. I'll mix these in to my shot work next weekend

Thanks!

[Sqeezemasterflash]

10/1

Well I managed to pull both calves on Saturday, but not feel it until Sunday.

PVC OHS x30
Bench Press 45x10, 135x6x2, 155x3, 175x3, 205x1, 225x0
Dips x5x3
Chinups x3x3
Hyperextentions 20x8x3

I've lost a ton of pressing strength this season, and didn't have much to begin with. At least I know what I have to work on.

[Sqeezemasterflash]

10/3

BW: 230

Squat Snatch 65x2, 70x2, 75x2, 80x2, 85x2, 90x2, 95x2, 100x1
DB Clean & Press 50x8, 52.5x1, 55x1, 57.5x1, 60x1, 62.5x1, 65x1, 67.5x1
Front Squat 135x5, 155x5, 185x5
Bench Press 135x3, 155x3, 175x3x3

This is my basic get strong template until 2008.If anyone who reads this sees me stray from these 4 basic lifts, ask me why.

Lack of strength is really starting to hurt my throwing. I know it's not as important as technique, but it certainly doesn't hurt. Short term goals are a single in the clean and press with a pair of 85's, bodyweight for 5 in the front squat, and bodyweight for 3 in the bench.

[Sqeezemasterflash]

10/7

16# chain hammer
6 3-turns - 110'
6 2-turns - 110'
Gee, think my third turn needs work?

5.25kg hammer
6 3-turns - 130'

16# shot
4 NR stands - 30'
4 stands - 32'
4 double glides - 34'
5 glides - 35'

[DavinportESQ]

Good Work! How do you like the double glides? Another good drill that will help create some specific strength is when you glide use only your right leg. This also forces you to pull your right underneath you. In turn you have a better power position!

[Sqeezemasterflash]

The double glides are great, the force me to keep my weight on my right, and to keep my eyes at the back of the circle. It took a few tries to get it right, but I'll definitely be keeping these in the rotation.

[Sqeezemasterflash]

10/8

BW: 228

Squat Snatch 65x2, 70x2, 75x2, 80x2, 85x2, 90x2, 95x2, 100x2
Front Squat 135x5, 160x5, 185x5x2
Bench Press 135x10, 145x3, 165x3, 185x3x3
DB Clean & Press 52.5x1, 55x1, 57.5x1, 60x1, 62.5x1, 65x1, 67.5x1, 70x1
Needed a little leg drive on the last press

[Roger Crazy Wolf]

Are those in kilos? If they are, color me impressed.

[Sqeezemasterflash]

I wish. They are in pounds. My snatch technique is terrible. I've power snatched 185, but have been keeping the weight down until I learn to do it right. Once I get all 8 doubles with good form, I'll add weight.

[Matt Brouse]

Hey there Jeff. I think you might have told me this before, but where are you training these days?

I'll be following you log here, good stuff man.

[Sqeezemasterflash]

Matt,

My lifting is all done in my basement or my yard. My throwing moves between Fridley High School and a park near my house.

[Sqeezemasterflash]

10/10

Front Squat 135x5x2, 165x5, 185x4

Lower back twinged on the fourth rep, so I called it a day. I've had my L4-L5 herniated several times, and ruptured once, so I don't mess around when I get pain down there.

I don't know why, but every time I start back on a period of regular lifting, this happens. Not as bad as it did when I did strongman, but it's always something, shoulder, knee, low back. I'm wondering if it's a lack of overall conditioning. I might back off with the weights and up the volume for a week or two to see if that helps.

[Roger Crazy Wolf]

I have a pars defect in my L5 and I have outlined some of my issues with this in another post but I find that the more flexibility I have in my hips the better my back feels. I also like to keep my hamstrings and quads stretched and even if there is no physiological reason that this helps it has a psychological effect. The stronger my core gets (abs, obliques and all those other muscles in the hips/abdomen) the better my back gets. I hope some of this advice helps and you're not alone with your back issues. I think if you take a poll you'll find most athletes have had trouble with their back on one level or another.

[goergen1]

^^Agree with Roger.

Here are a few other things that can help. I have used the foam roller quite a bit. Mostly as a method of speeding up recovery. It is also very useful in flexibility training and keeping muscles like the IT band from getting tight. Which can also have an effect on the low back. I think The Stick is another great tool.

If I have read your training log properly you have just finished a season where you were not doing a lot of training at the end and have recently been putting your focus back into strength training.

That being said, volume and conditioning are extremely important at this point in the training cycle. These things are very important when ramping up the strength training and are often overlooked.

I will now get all "Bill Nye the Science Guy" on you.

The higher volume training increases sarcoplasmic hypertrophy. This is the growth of the supporting structures around the contractile parts of the muscle.

Higher volume training will help prevent future injury because of this.

There is also a bunch of research out that shows a benefit for tendon and ligament strength when doing work capacity / higher volume / higher reps type of training.

So all that was a really elaborate way to agree with this statement that you made. :D

I might back off with the weights and up the volume for a week or two to see if that helps.

Personally I like to do a lot of volume in the form of circuits, super sets, and higher reps type training year round. I think it really helps all other training, prevents over training, and helps to prevent injury.

I hope this helps your future training and I hope your back starts feeling better soon.

"G"

[Sqeezemasterflash]

Thanks for the advice guys. Fortunately, I am blessed with a very smart wife. She came home, saw I was hurt, and asked me to squat. I've been pushing my squats lower, and she noticed that just before I hit the bottom, my back would round. So I think both of you are right. One, I don't do enough core stability work, and two, I don't have the hip and glute flexibility to go to rock bottom. I'm feeling much better this morning, thanks to some good foam roller and stick time, lots of pressups, and a tempurpedic bed. Tomorrow I'll start on circuits with a PVC pipe (bascially an extended version of my warmup) until there is no pain.

[Bert Sorin]

I have this exact problem when I squat, I think it if from being in a chair 10 hours a day, they doing crazxy in training. If I get my hammies looser I will get the back better...I think. Then I can squat a bunch again, and DZ will not make fun of my chicken legs. Squatting will help my throwing...sure, but this is about vanity now baby! :D
Good luck,
Bert

[Sqeezemasterflash]

Thanks Bert. I definitely have tight hamstrings, and short too. My dad told me this weekend that he's never touched his toes, and certainly never gone past them in a sit and reach test. I've touched mine a few times, never had much flexibility there, and never been able to go to the floor on RDLs. I currently do leg swings as part of my dynamic warmup for my legs. Any advice on other movements?

[Bert Sorin]

I personally don't go lower than the bottom of my knees in the RDL anymore, as it makes my low back round and I get hurt. I had one of the Canadian Oly coaches advise me not to go any lower after watching me train one day. Probably has a lot to do with specific body angles, tightness etc.

[DavinportESQ]

Again it all comes down to having tiny little chicken leggies, hehe

Quadzilla

On a serioues note I have to say that what allows me to really have hard training sessions is my ability to recover. I contribute this to Eating a lot. I have really focused on getting in 6-7 meals a day. Some of these meals come in the form of a shake. I also like eating something lite, but not necesarrily small pre work out. This is generally a roast beef sandwich with cheese and some type of sugar. I try as much as I can to bring a snatch to workouts too. Training 2 events in one day requires long hours of labor. You wouldn't expect to race a car and have good results if your tank is on empty This is the same way for my training. A must is ICE BATH. my personal opinion is that I make it frighteningly cold and stay in for 5 minutes, some people like it moderatly cold and 10 minutes. (sometimes drinking beer in the ice bath helps too, but be careful one beer can easily lead to a 4:00 AM with no food between) Either way will help. This does a lot of things but when i get out i feel revitalized. This is because it drops your core temperature. Then I quit the BSing and come home and stuff my face with a balanced meal. I try to make sure i get my meal in within 30 minutes of training. This is really essential because I am so deprived of nutrients. I then relax get into a contrast shower for about 10-15 minutes. Then prob. 2-3 hrs later I have a little shake 1 scoop protein 2 scoop muscle milk.

I ranted I know

[Sqeezemasterflash]

10/29

Back at it. This injury wasn't too bad, it healed up fairly quickly. Still not 100%, but at least I can do a few things.

Overhead Squat, Lunge, Good Morning w/ PVC Pipe - 15x2
Chinups 1x5
Pushups 8x3
Coreblaster 25x25
Hanging knee raise x25

I've been doing posture stuff just about every night, working on stability in the hips, lower back, and shoulders. I'll keep doing this workout 1-2 times a day for another week or two, then start back into the oly lifting.

[Sqeezemasterflash]

11/5

BW: 235

Before I jump back into the oly lifting, I'm going to try to get in a bit better shape, and stick with a JV Askem beginners program until I'm sure that everything is 100%

Warmup
Mobility, OHS, Lunges, Good morning, pushups, chinups, ab stuff

DB Press 40x10, 50x5x3

Bent Row 135x8x3
SS w/
Axle Curl 65x8x2, x4

Dips BWx8, x6, x2
SS w/
French Press 20x8x3

3-way raises 10x10x2 each direction

Lots of stretching

[Matt Brouse]

Soooo? Where we at Jeff? Back in shape?

[Bert Sorin]

I think Matt Brouse has taken the title as "The Gatekeeper". He is keeping us all honest and spurring on people to train harder. Accountability is great, thanks Matt. One sword sharpens another!!!!!

[Sqeezemasterflash]

I reinjured my back and have been working box squats and SGRDLs to get things back in order.

Thanks to the push to start logging my stuff again!

[Sqeezemasterflash]

1/26

15" box squat - 45x10, 135x5, 225x5

1/27

16# shot
6 stands - 31'
6 glides - 36'

[Sqeezemasterflash]

1/28

Mobility Circuit x8

Chinups x2x3
Hanging Leg Raise x12x3
Blue band pullthrough x15x3
Green band TKE x15x3
Mini band external rotation x12x3

20 minutes rowing machine

[Sqeezemasterflash]

1/29
BW: 233

Mobility stuff
Chinups - x2x3, x1x3
15" box squat - 45x5, 135x5, 185x5, 225x5x3
SGRDL - 45x5, 135x5, 155x5, 185x5
DB Push Press 50x2x8

[Matt Brouse]

Looks like some good quality work man, how far out from the most recent back injury are you?

[Sqeezemasterflash]

About 10 weeks. My back has gone out 1-2 times a year ever since I ruptured a disc in 2001. Each time the recovery is shorter. Hopefully someday I can consider it healed.

1/31

Mobility stuff

Chinups BWx1/2/1/1/1/1
Bench Press 135x8, 155x5, 175x3, 195x3x3
Power Clean 135x3x3, 185x3x3
Front Squat 115x2x8

Stretching and a steak

[Sqeezemasterflash]

2/2

6k shot
Overhead x6 - 41'
Glide x6 - 37'

20# shot
Stand x6 - 29'

16# hammer
Wind-turn drills x12
Wind-turn ladders up to 5 turns

28# HG weight, thrown with 2 hands
1-turn x5 - 36'
2-turns x5 - 41'

14" Box Squat
45x10, 135x5, 185x5, 225x5, 275x2, 315x1x2

2nd single at 315 was without the box, and a little deeper. It was slow, but there wasn't really a chance of not making it. Felt good to be back over 300, it's been awhile

SG RDL - 135x10x2

DB Push Press - 50x2x8

[Matt Brouse]

Nice squattin' man. Looks like you're well on your way back.

[Sqeezemasterflash]

Thanks, now I just need to stay diligent and keep it at that level for the season. No more letting my strength tank during the throwing season. I know it's unreasonable to expect much in the way of strength gains when I'm throwing 5-6 times a week, but I need to focus on keeping the strength I have throughout the season.

[Sqeezemasterflash]

2/5

Mobility Circuit

Chinups x2x3

Power clean - 135x5, 155x5, 175x5, 185x5, 145x5, 165x5, 195x5

Sprint starts x10

Pressups & Stretching

[Matt Brouse]

7 sets of 5 Power Clean...that is exhausting man! Nice work.

[Sqeezemasterflash]

I'm starting on a one-lift-a-day program. Tonight is 7 sets of 5 in the front squat. After that it's push presses, box squats, and deadlifts. I'm going to try to stick to this for 2 months. For week 2 I'll cut the volume in half, then in half again for week 3. Week 4 will be off, then I'll hit it again. This should get me a good strength base when I start to transition into the season in April.

[Sqeezemasterflash]

2/6

Front Squat 135x5, 155x5, 175x5, 205x2, 205x3, 165x5, 185x5, 225x2x2

Lateral hops x10x3
Vertical jump x10

Pressups & stretching

[Bert Sorin]

When is your first game? How is the training weather up there?

[Sqeezemasterflash]

It's still around zero with the wind chill most days. I've got an indoor track meet a week from Saturday, and will probably get in at least one local hammer meet once the outdoor season starts. My first highland games is in mid-May.

I figure I'll keep up the power stuff through the end of March, slowly adding in more throwing the agility, then transition fully into the in-season training through April.

[Sqeezemasterflash]

2/7

Mobility circuit

Chinups x2x3, x1x3
DB Push Press 50x5, 60x5, 70x5, 75x5, 55x5, 65x5, 80x4 (PR)

Shoulder stability stuff, pressups, & stretching

80 for a single was my PR. The best part is that now I'm out of 10# plates to load on my dumbbells. Time to buy more!

[Sqeezemasterflash]

2/8

14" box squat 135x5, 185x5, 225x5, 275x2

This felt like a ton. I just didn't have any motivation to train this morning. Must need to eat more.

[Sqeezemasterflash]

2/11

Mobility Circuit - started adding a little weight to this, using a 15# axle for the 2nd circuit instead of just the PVC

Chinups - 3 sets of RT Chin/Overhand Chin/Underhand Chin

Deadlift - 225x5, 275x5, 315x5, 365x3, 295x3, 335x3, 405x1

First time in ages I've pulled at 4 plates. I went for a 2nd rep but didn't get past my knees. I should be in good shape to hit a double bodyweight pull by the start of Highland season.

[Sqeezemasterflash]

Had an indoor meet in Sterling, IL yesterday. Had a pretty fantastic dayfor this one. Lots of driving, but I was there on time and ready to throw. I haven't been doing much in the way of full throws, but have worked my drills, and felt strong and fast going into the meet.

We started with shot. Every throw was over 10m, and I ended up with 11.15 (36' 7"), for a big PR. After a big piles of fouls in the weight, including 2 falls, I ended up pulling out 11.55 (37' 10.75"), for another PR. I was falling away from the weight at release all day. Superweight went well, and I managed 7.88 (25' 10") on my last throw, also a PR. I've now only got 1" difference between what I can throw the 56 with one hand and what I can throw it with 2 hands. I learned on that throw that keeping my shoulders square and preventing my left side from dipping during the wind clears up my entry and most of my balance issues. Wish I'd figured that out during the 35.

For bragging rights at the end of the contest, we decided to each take 6 stands with a light show. I hit 36' 6.5" in the stand with the 6kg shot. Not bad for a guy with a pretty puny bench. The winner ended up with 40' 11".

Another great meet down in Sterling, followed up with spaghetti pizza. I ate so much I almost fell asleep on the drive home.

[Sqeezemasterflash]

2/19

Happy birthday to me. I have celebrated with mac & cheese and chicken nuggets.

Also some lifting. The one lift a day program left me trashed after a week. I'll try it again next year, but will prepare myself better. I'll also start it farther ahead of indoor season.

I'm starting a new program Josh Roslik (CHAD on the P&B) helped me with. This should give me plenty of time for throwing, while allowing me to maintain my strength levels.

Mobility stuff

16# hammer turns - 62 turns in 8 sets
Very heavy on the right foot, and very incomplete on these turns. I've got 6 weeks to work on it before my first outdoor hammer meet.

Hang Power Snatch - 45x5, 95x5, 125x1x8
Power Clean - 160x1x8
16" Deadlift off blocks - 285x1x8
1 min rest on all singles

Pullups, ab stuff, & stretching

[Bert Sorin]

Happy Birthday!!! :)

[Sqeezemasterflash]

Thanks! Not too big of a milestone this year. Still 2 years left to 30.

2/21

Mobility stuff
40 hammer turns with a shoe, stopping every 90 degrees to check myself. If I keep my weight on the left heel at the start, and keep my eye on the ball, I stay in a straight line. I'll try these cues on Saturday.

Front squat - 45x5, 135x5, 175x2x5
DB Push Press - 45x5, 65x2x5
Bench Press - 135x2x5

Dog chins, ab stuff, & stretching

[Sqeezemasterflash]

2/23

Shoveling out the hammer ring is always a good warmup

16# chain hammer - 8 throws, 57-96'
18# hammer - 6 throws, 85-115'
14# hammer - 4 throws, 95-125'

Did all throws with 2 turns today. I see lots of turns in my future. I'm also going to take a different approach with logging my throws this year. Instead of just marking down the best, I'll log my range for the day. This should make it easy to see if I'm making the worst better, and if I'm getting more consistent.

Hip Snatch - 105x1x8
Power Clean - 150x1x8
14" Box Squat - 205x3x3
1 min rest intervals on each

[Sqeezemasterflash]

2/25

Mobility stuff

Hang Power Snatch - 95x5x2, 135x1x8
Power Clean - 170x1x8
16" Deadlift - 225x2, 275x2, 305x1x8

1 min rest on all singles

Ab stuff, chinups, and 15 minutes on the rowing machine

[Sqeezemasterflash]

2/27

6kg shot
8 overhead - 30-40'
6 glides - 38-40'

16# shot - 6 stands - 32-36'

30 yard sprint x6

[Sqeezemasterflash]

3/1

16# chain hammer - 10 throws, 80-105'
16# hammer - 2 throws, 108-114'
5.3kg hammer - 10 throws, 130-144'

Loosening my grip and keeping my arms long through the first turn fixed quite a few problems.

Front Squat 135x10, 175x2x5
DB Push Press 40x10, 67.5x2x5
Bench Press 160x2x5

[Sqeezemasterflash]

3/2

16# chain hammer - 10 throws, 75-95'
6kg shot - 10 stands, 33-37'

Sore from yesterday's throwing. Focused on going slow and hitting correct positions.

[Sqeezemasterflash]

3/4

Mobility circuit & chinups

Hip Snatch 110x1x8 - 60s RI
Power Clean 160x1x8 - 30s RI
14" Box Squat 135x10, 215x3x3 - 60 s RI

Hip flexors and groin were crazy sore today. Finished with lots of stretching.

[Sqeezemasterflash]

Back went out deadlifting on Thursday. Doctors have confirmed that it's a herniated disc. I'm on a cane and lots of pain meds. I start physical therapy sometime this coming week.

Looks like I may end up writing off this season.

[Sqeezemasterflash]

Back is feeling better, walking is coming along, and I start PT on Monday. Still not sure if I'll throw at all this season. It might be a few months of bodyweight exercises before I can start lifting. I plan to use this as an opportunity to correct some imbalances and hopefully reduce the chances of this happening again.

In the meantime, I'll work with grippers so I don't go completely insane.

3/13
1/4 mile walk x2
BBSA gripper - Rx4/8/6, Lx6/7/5

[Matt Brouse]

Back is feeling better, walking is coming along, and I start PT on Monday. Still not sure if I'll throw at all this season. It might be a few months of bodyweight exercises before I can start lifting. I plan to use this as an opportunity to correct some imbalances and hopefully reduce the chances of this happening again.

I'm sorry to hear you're down again, but good to hear you're not out. Sounds like you've got a good attitude.

It's also a good time to kill the grip work. My contest plans kind of fell through but it sounds like Jeff might be thinking about it again.

[Sqeezemasterflash]

3/14

BBSA gripper - 1/2/3 x3

1/2 mile walk x2

Back is feeling surprisingly better. I'm off the cane, and getting by with only ibuprofen. I ordered Magnificent Mobility, the Jumpstretch flexibility video, and Cosgrove's bodyweight exercises DVD. Once I get the ok from the doc, I'll start working with those. Poor hip mobility, bad posture, and lots of inflexibility certainly weren't working for me in preventing this.

[Sqeezemasterflash]

It's been a few months, and I'm just about done with PT. Adding back in some throwing movement, and some light running. BW is down to 220 and dropping.

5/25

Mobility, activation stuff, and a complex with PVC to warm up

12# powerball
8 sets of hammer turns, alternating directions
20 swings, switching hands

Partial pistols, on a 14" box - 5x2
RT chins w/green band - 5x2
Dips - 5x2
BW rows - 5x2
Glute bridge w/ham kurl - 10x2
Side plank - 20s x2

All done PHA style

Interval running - run 1 block, walk 2 blocks x5

Stretching

[Sqeezemasterflash]

5/27

Last day of PT today. Did some strength assessments, and worked on a few more difficult variations of exercises I'm already doing.

3 mile walk

[Sqeezemasterflash]

5/29
6.25 mile walk

5/30

Mobility, activation stuff, and some planks to warm up

Partial pistols, on a 18" box - 5x2
RT chins w/green band - 5x2
Dips - 5x2
BW rows - 5x2
Glute bridge w/ham kurl - 10x2
Burpees - 5x2

All done PHA style

Interval running - run 1 block, walk 2 blocks x5

Stretching

[goergen1]

Welcome Back. Glad the PT is over and you are back adding in some throwing movement.

[Sqeezemasterflash]

Thanks! The next few mnths will be about regaining some basic strength through bodyweight stuff, improving the conditioining, and basically getting ready to start a regular off-season program.

[Sqeezemasterflash]

5/31

BW: 221

Mobility, activation stuff, and some planks to warm up

Partial pistols, on a 18" box - 5x2
RT chins w/green band - 5x2
Dips - 5x2
BW rows - 5x2
Glute bridge w/ham kurl - 10x2
Burpees - 5x2

All done PHA style

12# medball throws
6 vertical, standing
6 vertical, from a run

Tire throws
12 stand throws, tire overhead
8 wheels, tire overhead
6 full throws, tire in hand

50y x3 sprints

[Sqeezemasterflash]

6/1

Mobility, activation stuff, and some planks to warm up

Partial pistols, on a 18" box - 5x2
RT chins w/green band - x5, x8
Dips - x5, x8
BW rows - 5x2
Glute bridge w/ham kurl - 15x2
Burpees - 5x2

All done PHA style

Streching & 60 min walk

[Bert Sorin]

Welcome back Squeezemaster! I hope the back is feeling better. When is the first game going to be? Take care, glad to have you back.
Bert

[Sqeezemasterflash]

Probably nothing this year. I might do a local hammer meet in October, otherwise I'll just gear my rehab towards generally getting stronger and faster, and shoot for the indoor track season in January.

[Sqeezemasterflash]

6/3

Mobility, activation stuff
Up to a full minute on the front plank, 40 sec on the side planks

Partial pistols, on a 18" box - 5x2
RT chins w/green band - x8
Dips - x8
BW rows - x6
Glute bridge w/ham kurl - x15

Back started to feel a bit dodgy, cut it short before I did something stupid.

[Sqeezemasterflash]

6/10

Week off to ensure that the tweak was nothing serious. Feeling pretty good, but bodyweight is back to 225.

Warmed up with mobility stuff, deadbugs, glute bridge + ham curl on a ball, and side planks

Overhead Squat - PVCx5x2
Bulg. Split Squat - BWx5x2 each leg
RT Chins - w/blue band x4, x3
Dips - BWx5x2
BW Rows - 5x2, feet on the floor
Pushups -5x2, feet on the floor

80m accelerators x5

Foam roller & stretching

[Sqeezemasterflash]

6/12

BW: 225

Overhead Squat - PVCx5x2
Bulg. Split Squat - BWx5x2 each leg
RT Chins - w/blue band x5, x3
Dips - BWx5x2
BW Rows - 5x2, feet on the floor
Pushups -5x2, feet on 7" box

[Sqeezemasterflash]

Back to throwing. The lower bodyweight and better core strength is already making a difference. I've been adding in planks, stretches, and posture drills in the morning, and that's speeding things up.

6/29

6# shot
10 stands, 10 glides, best of 55'

Tire WFD throws - 10 throws

30m sprint x6

7/1

3 circuits

OHS w/PVC x8
Pullups w/green band x6
Pushups w/ feet on ball x8
DB Swing 10# x8
Ab wheel on swiss ball x8

Hip flexor & IT band stretches

6k shot
A-drill x10
Glide-stop x6
Step-under x6 - 36-39'

Football field shuttles - 10-30y x3

More stretching & a protein shake

[Sqeezemasterflash]

7/3

3 circuits, 8 reps each
Split Squat, Dips, BW Rows, SGRDL, Lying Leg Raise

6k shot
Stand throw x3 - 34'
Range throw x10 - 30'

Finally hit the marker on the 10th throw. I made the mistake of taking it down to 80% by letting my hips slow, and muscling it with the arm. Combined with dropping the elbow, my tricep is really sore. By the end I was getting it right, elbow up, arm just along for the ride, and keeping the power from the hips at around 80%.

Tried to finish with some interval running. After 200m I couldn't breathe and decided that this was a stupid thing to do.

[Sqeezemasterflash]

7/5

6k overhead x6 - 40'
18# stand x6 - 29'
6k stand x6 - 35'
6k glide x6 - 38'

Tire WFD throws - 53'

30m hill sprints x6

Tried some chins afterwards. I immediately got a nasty pain in my right lat, just below the armpit. Anyone with ideas on why this would hurt? It seemed irritated by stand throws last week, but felt fine until I tried to chin today.

[Bert Sorin]

I have had that exact same pain, from stand throws. I get it all the way down the lat, near the bottom ribs. SA throws do not hurt it. I think it must be from coming up over the top, and blocking hard (and down) with the left arm. I will look into this more. interesting, you and I are the only folks I have ever heard complain about this. Maybe we are wimps? :rolleyes: Or, maybe we are just creating enough force to tear our bodies apart, yeah, that sounds much better....

Take care.
Bert

[Sqeezemasterflash]

I'll go with that. If I wasn't so darn fast and powerful, it probably would hurt less.

[Sqeezemasterflash]

7/13

Split squats, chins, pushups, ab stuff to warm up

6k shot
6 overheads - 41'

16# stone
6 stands - 32'
10 glides - 34'
Need to relearn how to use a big stone. Can't tuck it under the chin like a shot. I've got a 17# bowling ball to work on this. Also, when I glide I'm pulling my feet even with each other, instead of staggered into the power position. Working on this, and staying closed a little longer should help.


15# highland hammer
10 throws - 77'
Arms are long, but my release sucks. It's way out to the left, and I'm not blocking.

28# WFD
6 throws - 40'
Fun just to try this again. Did a few slow 2-turns to see how the back felt. It was tiring, so I stopped early before I did anything stupid.

OHS - 5x2
SGRDL - 5x2
See-saw Press 5x2

Stretching

[Sqeezemasterflash]

7/14

Split squats, pullups, pushups, and ab stuff to warm up.

6k shot
Overhead x8 - 40'
Setup drills x6
No-strike drills x6
Stand throw x3 - 36'

18# shot
Stand throw, right hand x6 - 29'
Stand throw, left hand x3 - 21'
Side throw, both sides x6

OH Squat - 5x2
SGRDL - 5x2
Seesaw press - 5x2

Stretching, protein shake, and lots of beans.

[Sqeezemasterflash]

7/16

Split squats, pullups, pushups, and ab stuff

6k overhead x10 - 40'
18# overhead x6 - 33'
18# stand x10 - 31'
18# glide x4 - 35'

The 35' throw felt easy. Focused on keeping my hand behind the shot, starting slow, and keeping back as long as possible. I'll work on the technique more tomorrow with a light shot.

[Sqeezemasterflash]

7/19

6k shot
Overhead x8 - 40'
Glide x5 - 40'

Got rained out, and called it an early day

Planks, side planks, and bridges

[Sqeezemasterflash]

7/20

6k side throws x10
6k overhead x10 - 41'
28WFD x10 - 48'

Chinups, pushups, and ab stuff. SI joint is giving me some pain. Tried to do reverse hypers on a stability ball. I'm lacking balance, strength, or both.

[Sqeezemasterflash]

7/22

Trying to do a warmup that includes everything important. Did overhead squats, split squats, alternate grip chins, and pushups off a ball as a circuit. Followed it up with coreblasters, hanging knee raises, planks, side planks, and glute bridges. Finished with hip flexor and glute stretches. Took about 10 minutes, and I felt great afterwards.

6k shot - glide x4 - 38'
16# shot - 30-33' range glide x10
18# shot - stand throw x4 - 30'

28" box jump (actually a picnic table) x8
Vertical jump x4

1-arm DB squat, both sides - 5x2
Single leg RDL, both sides - 5x2
1-arm DB press, both sides - 5x2

Did the vertical jumps trying to touch rim. I'm probably 6-8" away right now. With a 92" reach, that gives me a 22" vertical. Stupid weak legs.

[Sqeezemasterflash]

7/23

Warmup & stretching

16# shot
Vertical toss x4
Overhead throw x10 - 38'
Stand throw x4 - 33'
Glide x15 - 35.5'

30y hill sprint x5
100y sprint over 2 hills x1

Just couldn't get the glides working today. I was having trouble keeping on balance out of the back, and couldn't seem to make it one motion through the power position.

Tried to lift afterwards, but my back is way too tired for that today.

[Sqeezemasterflash]

7/29

Back is still a little touch and go, but it's steadily improving. I helped out at a highland games this weekend, and managed 48' with the 28. I one turned the 56 for 13'. Still not ready for the big boy.

I might do a track meet this fall that has discus. I tried it today to see how embarassed I'll be.

Mobility stuff and warmup circuit

6k discus
Stand x6 - 75'
Wheel x6 - 82'
Full throw x8 - 93'

Single DB Squat - 5x2
1-arm DB Press - 5x2
Single DB RDL - 5x2

[Matt Brouse]

6k discus

Wait...what?

Mr. Ford, how goes the battle these days?