Chris Dack (Big C) Training

[Big C]

PB 60.77
Height 6'4 110kg (not sure if my scales are broke!)

The rest of the group haven't started training yet, so techy work will start in a couple of weeks. I have only a 5k med ball and 20k sack which is ok at this point of the season but i'll get lighter equipment soon. With the 20k sack, i'm trying to use the same principle as doing standing jumps after squats, maximising power. Experimenting on myself so if anyone else wants to try, on your head be it! Lobbing a heavy sack looks cool anyway.


-----------------------------------------------
Monday
Plyo-
Warm up-dynamic stretch
Depth Jumps over high jump bar - 3x6 for max height
Hurdle bounds front - 2 X 3 X 6hurdles
Hurdle bounds Side - " "
Standing Long Jump = 3 x 8

-Lying over head throws (leaning on med ball) 20k sack(experimenting)
-Lying Single arm throws on med ball. 5k med ball
-Lying double arm throws on med ball. 5k
With the above three throws, i do one set of each x2. The stomach is in pieces after th sack and the single arm makes me really focus on good shoulder position. After the first 2, the double arm feels so light and it thunders into the wall.

Kneeling football throws with big bow position. 3 x 10 - 5k
kneeling hammer " -3x10 20k - 5k
Swanbeck 3x10 5k

Over head shot 20k bag 3x8
throwing pushpress 20k bag 3x8

3x30m Side bounding (power)
2x3 30m sprints

---------------------------------
Tuesday
Footwork drills + acceloration runs
---------------------------------
Wednesday
Olympic lifts - technical (at this stage, want to make sure everything if technically spot on before loading up)

Cleans for technique 6x6
Snatch "
Front squat
Back Squat
double split jerk
jerk
puchpress

---------------------------------
Thursday
Plyo 2

warmup- dynamic stretch
3x8 standing long jump into pit
Hop Step Jump

H-S-J x 8 alternate legs
HH-S-J "
HH-SS-J "
HH-SS-JJ "

30 mtr H-S continuous x 3
30 mtr H continuous 2 each leg

Lying over head throws (leaning on med ball) 20k sack(experimenting)
-Lying Single arm throws on med ball. 5k med ball
-Lying double arm throws on med ball. 5k
With the above three throws, i do one set of each x2. The

Kneeling football throws with big bow position. 3 x 10 - 5k
kneeling hammer " -3x10 20k - 5k
Swanbeck 3x10 5k

20k Sack - OHS style but weight over one foot to start and throw over opposite shoulder. 3x8

2x3 30m sprints
-----------------------------------------
Sat
Olympic Lifts. as before.
-----------------------------------------
Sun
SOAADL
(sit on arse all day long)

[slinger]

hey chris, there are a couple of things which really interest me in this schedule..........

one is the throwing of the heavy sack, i know my wife has done "throwing the bar in bench press" is this of similar principle? i've seen backley throwing sacks, one way i can remember was a sort of sideways throw and i've sen him to side ways cleans with them..............i applaud your experimentation! i enjoy that - very refreshing!

something else which caught my eye is the number of bounds or plyometric style exercises you are doing, as coming from a high level long jumping back ground is this a normal value? i mean the point i'm getting at is at this time is it usual for most to do some form of general conditioning, do you regard these plyo's for yourself as general conditioning? or have you already been through some phase previous and are starting some power orientated work, as to me it seems the aim of this period from the exercises with the med ball, the lifting, the jumps and short sprints, it's very much power orientated..........btw someone else i've seenhammer the jumps is lasher and the sessions he did included all those h-h-s-j's and so on, and it was impressive to see! i was blown away actually, showed his power that day..........maybe you could Pm him and compare PB's!!!

am i right in thinking what i was asking earlier?

[Big C]

Cheers Slinger,

A lot of the plyo work is similar to what i was doing when i was jumping, main difference being that i mainly concentrated on sprint speed so did lots of 120's-150's-200's. Can't hack that running now!

As regards to general conditioning, the whole of last season was my conditioning phase. From this time last year is when i started to make my return to 'reasonable' fitness. But because i worked in a commercial gym, i only really had access to a limited amount of equipment so i could only do general conditioning all season long. So Now i have changed jobs, I can get down to sutton arena and nail the plyo's that I've been gagging to do!

Basically stole and adapted the leg routine from Wilf, Frank and Gez and bits i saw Mick Hill do, with bits thrown in for luck. Med ball stuff was adapted from Les Hatton and you guys.

With the sack stuff, I remember a chat or a lecture or something by someone to do with strength conditioning over at don valley.
He was slating bench press and talked about how the movement decelerates rather that accelerates, And how we don't use enough weight to develop power in the core. Cant remember who and when but it stuck in my mind. After thinking of ways to bench and press and throw the bar without causing damage, the sack became the obvious solution. After i thought i was a genius, patience showed the manufacturer of the things! As well as mimicking the press', i try to combine all three movement patterns (transverse, frontal, sagital or rotating, side to side, front to back) to ensure all muscle groups work together.

But made mine to save money (see power sacks in training)!

Think Lasher would blow me away too,not quite as agile as i used to be!