|
|
Post by tripplefigures on Jun 11, 2006 11:11:29 GMT 1
This Winter my training has been heavily weight based as that was really the only thing I could do with my arm.... But I've just come into a big contrast in the my training is currently only really throwing.... half way through the transition my throwing sessions where affected by my fatigued muscles from the weight lifting the night before, but at the moment I'm maybe feeling a lil bit weeker than I did coming out of winter.
How much muscles work is it advisable to do per week in realtion to throws sessions in season
cheerz, Jamie
|
|
|
|
Post by slinger on Jun 11, 2006 21:05:38 GMT 1
jamie, i'm abit confused by the Q tbh - but it's not very hard to confuse a slinger tbh! ;D do you mean how much muscle work as in weights to do while in season ie summer time or how many throws sessions or indeed actual number of throws per session??? cheers mate!  |
|
|
|
Post by tripplefigures on Jun 11, 2006 22:13:27 GMT 1
lol, ye im not very good at writing things down, I kinda think of the next thing Im writing before I finish the last thing so it gets very muddled....
neways slinger my friend you were right first time, how much muscle work should you/did you do in the summer?
|
|
|
|
Post by Administrator on Jun 11, 2006 23:23:31 GMT 1
I was doing lots of lifting in Feb/March when I was throwing PBs. Then I stopped lifting because of breaking my hand and started doing more throwing once recovered - this didn't work for me and in the last 2/3 weeks have been lifting more and throwing further again. I guess the point is that you need to find what suits you. I doubt anyone would agree with me that its a good idea to be lifting much now but as long as I am not tired to throw then I am happy!
|
|
|
|
Post by wez on Jun 12, 2006 9:36:30 GMT 1
In contrast to Jim, i find that if i lift much in season i just can't throw far atall. As proof i lifted this tuesday and comped on thursday 57m. I normally lift once or twice per week and quality stuff only. Then leave anything up to 2 weeks rest prior to comps. The reason for me is that my shoulders and upper back are too tight already and weights just makes that worse, so even if i have more power i can't use it.
Me and Jim throw similar distances but with totally different prep pre-comp but like he said its a personal thing, test it out for yourself.
|
|
|
|
Post by tripplefigures on Jun 13, 2006 11:33:46 GMT 1
Cheers for that chaps.
See im ina bita a dilema cause I'm slighly conceous of arm fatigue in competitions - havn't thrown like this for a while so I've done things like passing throws but I was just thinking maybe it would be productive to keep workin it to increase its stamina. But this could just make it tired. hmmmmm think il just do one weights session on a wednesday, so il run mondays, throw hard tuesdays, train weights wednesdays, throw easy thursdays, then compete at weekend.
Kushdi
cheers lads
|
|
|
|
Post by Administrator on Jun 14, 2006 9:56:31 GMT 1
Jamie,
If you're feeling tired in competitions (or your arm is) I don't think weight training will be the answer for you. I think 2 things to look at would be how many warm up throws you do and how much you get out of them and then perhaps increasing the volume of throwing in some of your training session.
In warm up you just want to get your body prepared to be able to throw your best 6 times in competition. Many people (including me) make the mistake of throwing over and over in warm up when it is not really necessary to. This can lead to your arm feeling "spent" by the time you get to latter rounds where competitions can be won or lost.
My second point is that the best way to prepare your body to throw hard repetitively is to simply throw more. In training sessions, how many throws do you do? Maybe before or after techincal work you could do some ball throwing? This is probably better for the winter but as long as you leave enough time between training and competing or doing lots of throws and a quality technical session then you should be ok and it could help.
Cheers
|
|
|
|
Post by Big C on Jun 14, 2006 10:36:03 GMT 1
At this time of year, gym work should mainly be maintenance. So at least one heavy session (low reps with plenty of rest) should be enough to maintain strength. if you fit a lighter power session into the week is up to you.
All you're development should be done throughout the winter but this time of year needs to be consistent.
|
|
|
|
Post by robyn06 on Jun 14, 2006 14:01:15 GMT 1
In the winter I do more heavy weights and in the summer we lighten them, bu some exercises are fast.
|
|
|
|
Post by Big C on Jun 14, 2006 14:18:21 GMT 1
If you stick to 50-60% 1 rep max and do sets of 3-4, that'll be good for power and a good 4-5 mins rest. All exercises should be done at 100% effort and technique. Eg, squat at 50% 1rm, you should be leaving the floor. Dead lift at 50% = power clean. Incline bench = incline bench throw (using good spotters and maybe the smith machine even though i hate the thing)
And stick to 3-4 even if you can do more. purely focusing on fast twitch work.
I personally do 1 session heavy at 3-5 reps with big rest and another session of the above for each muscle group (push including legs, pulls, rotation)
Throughout winter i start with muscular endurance (so the muscles become better at utilizing nutrients and oxygen for the later phases), then hypertrophy (muscle building) phase, then strength phase, then power.
PM me if you need more info
|
|
