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Post by wez on Apr 20, 2007 13:28:39 GMT 1
Are you serious? I'm about 10% body fat atm and i weight in at 88.5kg where are you hiding it??? Waif ;D ;D ;D You will be getting to the point soon that you are losing muscle mass aswell so if i were you i'd just rely on the conditiong work at this point, and stop watching the calories quite so carefully. If you still lose weigth then so be it, but don't start wasting away on us or your comeback will be over before its started
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Post by sam on Apr 20, 2007 17:13:56 GMT 1
it's because slinger is only 4ft8
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Post by sam on May 14, 2007 0:02:54 GMT 1
how about an update please Phill
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Post by slinger on May 14, 2007 12:05:02 GMT 1
ok sam...... bodyweight or actual training??? errm bodyweight i am 77.8kg right now, but was 77.1kg at one point lastweek.......i'm not too concerned with my bodyweight now because i feel quite good about myself and look pretty much how i want - bit vain, but hey i don't care ;D training wise, i haven't been doing a lot tbh, thrown once in a couple of weks that's all, but i've been doing quite a few run up sessions with some easy strides and short sprints with a good long relaxing warm up before.
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Post by jeremy on May 15, 2007 23:13:50 GMT 1
Slinger,
A bit of advice from an old man:
1. Never mind about the scales (they're made by someone else)
2. With the chucking, don't worry about the distance (tape measures are other peoples jobs.)
3. Stick on the black lycra, walk halfway down the run-up, turn sideways, pump your fist, shout "come on", walk back to the beginning of your run up, jog on the spot for a little while, have a final look at the flood light at the other end of the stadium, run up, get into that fine postion you get yourself into and then SPANK the spear, shout/scream/bellow/lap of honour as appropriate.
4. Keep smiling and KBG (keep bloody going!)
Thus endeth the lesson! ;D ;D ;D
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Post by slinger on May 16, 2007 20:53:01 GMT 1
haha nice one jezza..........i see someone's been keeping a close eye on my pre-throw routine!!! - it's funny tbh, because my nephew is starting to copy a few of the little quirks i have and normally i'd say find your own "thing", they are working for him, so he can borrow them all he likes!!! just want to update all on my training alittle bit....... loads of people have been asking me if i'm now going to get serious with my training, after beginning the season ok, well tbh i am being serious, just because i don't do very much doesn't mean i'm not serious..........you see, the way i look at it is this, physically i'm not in shape to lift or even throw in great quantities right now and in my mind if i did i'd just get very tired and probably go backward - i'm just not conditioned to do it, so all i want to do right now for the next 2 or 3 months of competing is to keep working on my core and keeping that fit and strong, to remain very fresh, sharp and then perhaps just tweak one or two little things technically wih the javelin..... now after the season finishes and if i'm still healthy, then that's the time i'll begin some work.......i've spoken already to a mate about this and we are going to sit down and discuss what it is we feel i need to do, to do something decent in distance terms, of course a couple of javelin tweaks but more so my physical capabilities need to be improved big time and we need to discuss how we go about achieving this and decide what sort of time scale it can be achieved in, draw up some plans and then it'll be down to me to get on with it really..........nije mentioned about this in another thread the other day and he said some really nice things about me, so thank you for that nije! and i couldn't agree more with needing to do the stuff mentioned. so only time will tell really and for now i'll just keep loving doing what i love to do. cheers for the support guys!!! next comp is at bedford for the intercounties btw and just to let you know i won't be throwing a single javelin since the counties till then...........
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Post by slinger on Jun 20, 2007 10:43:45 GMT 1
jeremy asked about my bodyweight and what it is now, so i thought i'd update this little thread.
my bodyweight is pretty much staying what it is and has been like this now for quite a while, i weigh between 78 and 79kg - 79 being the more usual number, i feel this sort of weight suits me more than anything less, i did go down to 76.4kg at one point and i actually felt quite weak and tired so being a sensible chap i decided to put a little extra weight back on.
as for my training, well it's sort of like this right now - if i there are a couple of a few weeks between comps i'll throw quite often and do a bit of training in the first week and taper it off as the weeks approach for my competition and the week before i'll do pretty much nothing, just some footdrills and sprints with no throwing at all.
for example my next comp is throws fest and by the end of this week i'll have thrown 3 times in training, lifted twice and done 2 short, footworkey type, drilly stuff and sprint sessions....i'm lifting because i want to try and improve my technique in readyness for the winter, my lifting technique is poor tbh and i need to spend quite a bit of time thinking about it as it really does limit me to what i can lift and i really don't want to spend all winter learning how to lift and waste time, so i'm doing bits and pieces now to try and improve it.
my throwing is pretty easy tbh - all off a run up i'm not doing anything off 5 strides or less at all, except the usual up and down the field stuff to get going......i do it all off a run up as i want the things i work on to be very specific to how i throw in competitions, i could just work on the stuff i want to off say 5 strides, but whats the point as it probably won't cross over to my full throw the whole rhythem of a 5 stride throw is nothing like a full throw and i want the bits and pieces i'm working on to be in that rhythem.
in my mind i have two key things to fix.
1. i want to keep my throwing arm higher for longer. 2. at final right foot contact ensure my right foot lands at about 2 o clock and not 3 o clock.
right now my single focus is on keeping my arm up for longer and it's definately getting there, i'm doing this by having the thought of a slightly slower withdrawl and so it gives me time to think where and what my hand is doing and also by pushing the hand up and back, i did muck about with my sightlines but that didn't work tbh, one thing that does help is to look at what my left arm is doing - i've always had a free flowing left arm and i use it well, but it does go up and down a bit during my X overs - only a little bit, but it's enough to affect my right arm so as the left goes up the right drops - very much a "see-saw" effect, so on impulse by keping my left arm low and only lettng it go across my body my right arm is definately higher, release feels cleaner and quicker as a result.
the second aim of improving my position at final right foot contact is a difficult one, i was watching some old vids of me and when i was 16/17 i used to wrap quite a lot and at the start of the impulse my right foot would point at right angles, but during the impulse "flight" and travel the right would foot would turn and land at 2 o clock [very jan like] and be very much toe or ball oreintated and then straight away the foot would be turning over to the instep of the foot and flopping over - doing this i'd create much more separation and also much better length with the top half as my feet worked quickly that the top half wouldn't have had any time to creep in and possibly short arm it.......my thoughts are that i need to get something like that back but i find it hard to stay side on with my top half and get my right foot to turn, i feel as though if my right foot does turn then i open up too early and the whole throw feels short and rushed, with little on it, it's almost as if i've lost some mobility i think after all the area i want the mobility from is the one that's been injured for such a long time, i've never really done much mobility work but it's got me thinking that it's going to have to get done.
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Post by wez on Jun 20, 2007 13:03:05 GMT 1
That sounds like a very sensible schedule to me Phil and with a long term feel to it aswell, i've messed about with my sightline too and also found that it hasn't helped as in the short term it has made other parts of the throw less comfortable for me. Keep up the good work mate.
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Post by slinger on Oct 22, 2007 14:39:46 GMT 1
i was just reading through the above and decided a little brief update was in order. seeing as the thread is a bodyweight come training thread i'll begin with my body weight - 82.5kg as of today. training........well it would be nice to keep it under wraps and a lid on it and surprise everyone next year with startling pb throws every time out! but i don't mind divulging a little bit i'm just over mid way through a hypertrophy period and yeah things are going well, things are progressing and for once i'm really giving this thing a good crack of the whip i've been training now for 7 weeks and haven't missed a session and nor do intend to such is my focus and commitment. In a nutshell the hypertrophy element of this phase is the major component and has the main single focus if you can say there is one, technical throwing is just that at this time, it's throwing which is sub-maximal in an attempt to achieve correct positions in which i feel will benefit, if i'm honest i do throw a couple of hard ones in, but maximal stuff will come into it's own later, hopefully when my positional corrections are in place and usable. the outline of my hypertrophy phase is a 2 day split, twice a week...so 4 weight training days in a weekly microcycle. Sets and repetitions are simple - 3 working sets with 10 repetitions, repetitions remain constant at this time, but progressive weight overloading is utilised. throwing wise, i'm throwing one javelin session a week with regular 800g javelins and again, it's progressing. i thought it would be very difficult to get rid of a couple of bad habits in my throwing but i'm managing to change things as and when i want - i'm not saying that every throw is a good one because it isn't, but certainly for this early stage of a long preparation period i'm chuffed. Please note that i'm still throwing javelins having only a months rest from throwing after the AAA's, many athletes in contrast stop throwing javelins. other bits and pieces i'm doing are a foot drill and sprint session, basically up to 600m right now "worth" of foot drills and sprints which are rolling 60's with a taper so entire length is around 100m. i'm also playing badminton one night a week, why? just for fun really!! ;D remember training on your own can be a lonely place and things often get taken out of context as we sometimes get too serious about our sport at times and a bit of the fun factor gets lost, so a little game is good..... ;D not to mention all the conditioning it gives you so here's the basic outline of my 7 day hypertrophy microcycle. day 1 badminton day 2 1st day split weight training day 3 2nd day split weight training, massage. day 4 javelin throwing. day 5 a.m. footdrills and sprints p.m. 1st day split repeat day 6 2nd day split repeat day 7 rest
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Post by jiunlin on Oct 22, 2007 15:28:46 GMT 1
hey mate! where did you hide those fats! teach me! lol!
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Post by slinger on Nov 19, 2007 13:14:51 GMT 1
hey guys, a little update as i shift emphasis. firstly my bodyweight is around 84kg at around 10% body fat, this is only a guess of my body fat levels from reading i have done, the general consensus seems to be 10% bf = clearly visible abdominals, so at a rough guess i'm around this, it isn't recommended to go crazy below 10% for a sustained period down to 7% or so is deemed acceptable and can be maintained, anything less than 7% and it isn't particularly healthy. Body builders when dieting for a particular competition can get a slow as 3 - 4% but only maintain this level for a few hours and this if inexperienced is quite dangerous. at 10% or so bf during the summer months i was weighing around 78kg and did get as low as 76kg at one point but didn't really feel this suited me, maybe because i'd lost the weight so quickly? but anyway 10% is a good bf level for me i feel - strength levels and stamina levels are good at this time so this is a good sign. my last hypertrophy phase, which was to be my longest single block over the coming months has given me a strong foundation and platform for more intense blocks to come, my strength levels have certainly improved, my lean muscle mass has increased, given that i now weigh 6 or so kg more at the same bf levels as i was in the summer. i'm currently a week into my first maximum strength phase, exercises have changed from basic power lifts with isolation lifts too from my hypertrophy to olympic lifts, with the usual power lifts adding some auxiliary movements where i see a particular area needs work, there are 2 sessions in the week and each session has 3 different main core lifts with 2 or 3 different auxiliaries. I am performing 4 working pyramid sets of 6, 5, 4, 3 for the main working exercises and 3/8 reps for the auxiliaries. The intensity and repetitions will continue to become more intense, so i will eventually be on to 3, 2, 1, 1's and i'll talk about it nearer the time but a little taster of what's to come is that i will be then tapering back off to incorporate more power and speed so by the time i go to south africa warm weather training i'll be quite sharp and hopefully make the most of the weather and rest and able to test what i'm doing off a run up and be in some form of shape to throw very well - if i can go there and throw 70m in training for example i'll be very happy and things will be bang on plan. i'm currently throwing at least once a week and if i can twice a week and now all my throws are pretty much 100% once warm and at least a handful are off my full run up, in the next few weeks they will eventually be up to 50% off all my throws will be 100% and off my full run up. 7 day maximum strength microcycle day 1 - a. javelin/medicine ball session, b. badminton. day 2 - weight lifting session 1. day 3 - rest/massage day 4 - weight lifting session 2 day 5 - a. javelin/medicine ball session, b. foot work drills/running. day 6 - rest day 7 - foot work drills/running. cheers guys!
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Post by slinger on Jan 4, 2008 18:29:12 GMT 1
as my south african adventure looms ever nearer i thought i'd give a little update of what's been going on like many people over christmas i haven't been feeling too great, ever since christmas eve tbh and i basically had a week off after that, as i really didn't feel like training, plus the weather was rubbish. in my weight training i've been doing PB's all over the place, some quite good ones too - bench press for example i can now do my PB from before beginning training again for sets of 5, so it's progressing, other lifts are also improving. my throwing is quite interesting at present, my throwing is very enjoyable - i always enjoy throwing sessions, it's the aspect of training i love most and always look forward to throwing sessions. it's interesting as i've actually begun to look something like i did when i throw when i was a first year junior [17] it's early days in re-learning my old style, but it feels excellent and i know the style suits me and just feels very natural, but like i said it's early days, but if it clicks i just feel that it opens the door and offers me so much more than the way i have been throwing since my back problems began. I'll go into more detail at a later time, but first i'll carry on doing with what i'm doing and really see if the new ideas fit and continue to grow. i'll give a little update when i come back from south africa, as the plan was to go there and throw quite hard and really see if my physical and technical changes are working. caio for now! ..oh my bodyweight!!! well christmas isn't a kind time, so i'll leave that one! ;D
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Post by slinger on Jan 16, 2008 17:14:52 GMT 1
i've got one more training session before i go to SA on saturday and tbh my mind is already and has been for a while on the trip away, i've built up the thoughts that it's a fantastic opportunity to go and see what level i'm at right now and as i've said if the changes i've made are working, i've been throwing hard off a run up for the majority of my throws in a session for maybe 2 months or so, so my running with a javelin and throwing a javelin at pace is pretty much up to top form. I know alot of people are still throwing off shorter stuff and indoors etc as there's lots of time before the season starts and it is still very wet and cold outside, but for me it's very important that i never take the gas off too much when throwing and in my mind the season from now on in since the new year can seem to come around all of a sudden and i want to hit the ground running in may time, as there's one or two comps i'd love to do but an invite may be in order to do them and for that i'd have to of thrown well early on - no doubt competition for places in things will be hot, as i was speaking to campbell today about is that this year will be very close imo between people like mervyn, james, lee, david, mike, felix and neil, with maybe nick slightly ahead of those guys and people like myself, huffy, rhys, glynn and tom fighting behind the first group i mentioned, so i've really got to get my finger out and get some decent early marks in, plus the small matter of the AAA's being early july, means i want to be in shape early, as i'm not interested one bit on what goes on after the AAA's, my main focus is on throwing my very best at the AAA's. It's very exciting at the prospect of going somewhere with a good climate with amazing surroundings and throwing javelins there, especially as it means i can go and watch THE world's very best javelin throwers afterwards, i'm sure it'll be very inspirational stuff and i just hope some of that rubs off on my own training not wanting to jinx it, but i have a little feeling that i could go there and throw maybe further than i have ever done and that really excites me! oh my bodyweight!? err yeah i'm doing ok ;D ;D ;D
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Post by jiunlin on Jan 16, 2008 18:04:00 GMT 1
good to see you updating, mr slinger mate! hows your bodyweight!! okay= hehe!
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Post by slinger on Feb 28, 2008 19:55:03 GMT 1
ok guys, i thought i best update as it's been a little while since i did, since getting back from SA i'll be honest and say i've made a few school boy errors in that i've thrown extremely hard and perhaps too often, this has left me at times very "beat up" my groin, shoulder and elbow really have suffered....my back also has been up to it's old tricks and has been it's worst in my everyday life since the end of 2006, so it's served as a little reminder just to be careful and be sensible - which as i said previous i haven't. my throwing at times has been 3 times a week and each session being very long and drawn out in search for a kind of missing piece to the throw, often throwing hard for 3 hours or so, only stopping when i'm literally too tired to go on or my elbow/bicep begins to get really sore - all proper school boy errors, which of course i know, but it's very difficult to give in to temptation to throw especially when you sense "it's" not too far away. what is "it" i think it's something which has always been a problem with me and when i look back it's something i worked hard with john trower on back in the day - due to the nature of my throw being from a very fast approach, at times it's rushed and due to the quickness of the sequence it's often done with little range - i'll tell you what it feels like when it's not going great, it feels like you are hitting the thing hard and creating alot of hit, but it feels it's over very quickly - too quickly though, the whole thing needs to be done over a longer range and this as i said is especially important for people like me who aren't blessed with naturally long levers, i'm 1.78m tall where's the average elite javelin thrower is more like 1.88m/1.90m tall, to create more range it isn't as simple as leaving your arm back longer, it starts from creating width from the ground, so this is where i have to focus my attention to. i threw yesterday with mick hill and his little group in leeds [jess ennis, aaron crawford and james campbell] and i remember james saying my throw looks like it gets a good "hit" and i replied "yeah mate, shame about it's only applied over about an inch of range! ;D" it was a good session yesterday i think everyone threw quite well considering it was cold and windy with a spat of rain mixed in for good measure. Jess threw around her actual lifetime best off just a few short steps too, she definitely looks better and better every time i see her throw a javelin actually. Aaron had his best session for along time - throwing near his pb, jimbo did a lifetime best with the 700g 800 spec off a full run up and off starting from the 8m spot - which went about as far as i threw all of last year in my comps and that was off the 8m spot! ;D - they liken what you throw with that 7/8 in training is akin to what you would throw in actual competition with an 800g proper.......interesting! i threw a lifetime best off 5 strides [measured properly!] at 60m and bits - my first ever 60m throw off 5, off my 3/4 run ups [which james and aaron found amusing as even my 3/4 run ups are pretty quick! ] i was lacking a tiny bit range during delivery with my feet, when i got good range my arm tucked in a bit, so i pulled down on the javelin, all my flights yesterday bar 1 or 2 off 5 and one topped one off the 3/4 stuff were poor, i also had one throw at the end with the 7/8 - a very easy effort, i took the pace off a bit, really worked hard and focused on creating better width on the ground, which again took the intensity out of the throw and it was an easy 70m effort. my other training is going good, i really still don't like weightlifting, but it's a means to an end and certainly isn't the be all and end all, but i do enjoy more athletic and specific work like med. ball, jumps and sprints etc. cheers guys i'll report back soon!
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