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Post by sam on Nov 30, 2006 23:03:12 GMT 1
that's some impressive gains there wez.
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Post by wez on Dec 1, 2006 10:28:51 GMT 1
cheers fella, you know what they say... no pain -no gain!
BUT- next months training is where i expect to really start to make a difference now that i have found my peak level of condition and the techniques for each exercise are working well. Although it may not show in terms of test results until early january. The main thing holding me back atm is my achiles, for example i can only do hang snatch right now so i lose a bit of power generation from the floor, and i don't get a proper jump into my backward overhead shot. Likewise i have to be careful with the squats so when i dip down rather than bouncing off my hamstrings i am pretty much stopping and just driving up gradually.
On the other hand as i've been more stationary i've concentrated on my medball throws from the floor which are now looking alot better as is my standing jav ball.
Things are going ahead of schedule though so i might have to reasses some of my goals after christmas.
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Post by Administrator on Dec 4, 2006 11:46:37 GMT 1
Hello mate,
Just seen the dates for the Belgrave fixtures next year. The first BAL match is at Picket's Lock on the 5th May and the European Champion Clubs Cup is in Albufeira, Portugal on the 26th/27th May. I'm guessing the first BAL match will be the decider for the place in the Euro comp but it might be worth checking out if there are any other comps for you in May or late April. If I'm fit I'd imagine I'll do an open meet or 2 then the BAL match and the counties the weekend after.
Keep up the good work anyway mate, just thought I'd let you know when the comps are happening.
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Post by wez on Jan 2, 2007 9:11:32 GMT 1
Test results as at end of December 2006
height 1.82 weight 87kg
OH shot Forwards (soccer throw) 4kg 16.35m 2kg 22m Backwards 4kg 20.00m 5 alternating stride jumps 13.85m Snatch 90kg Clean 115kg Front squat 145kg Predicted Javelin throw potential 67.93m
Started to feel generally stiff in the lower and mid back which is probably the reason some of the tests did not improve. An extended break from plyo over christmas and newyear will hopefully set me right again.
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Post by wez on Jan 3, 2007 15:52:54 GMT 1
January/February training-
Aim to move away from high volume sessions and instead favour high quality training in order to promote speed and dynamic power.
Training week
Monday
Overhead shot 3x10 Forwards 5,4,3 kg Backwards 6,5,4kg Jav ball throws from standing 3x10 2500,2000,1500g Medicine ball 3x10 5,4,3kg situp throw, seesaw throw, vertical jump throw, swanbeck swing
5x five stride bounds and 3 bunny hops into sandpit Short sprints x5 20-60m
Tuesday
core lifts 5,4,3,2,1, 5@60% auxilliary 1x6-10
Snatch (power), Back jerk, front squat (90degree), walking lunges (2x10) bent arm pullover (suspended), eccentric calf raise, EZbar curl, Disc rotations 25kg, uncurling back raises 60kg, situp pulls 20kg, crossed arm flies 10kg, straight leg raises (3 second hold)
Wednesday
Rest
Thursday
Overhead shot 3x10 Forwards 4,3,2kg Backwards 5,4,3kg Jav ball throws from impulse stride 3x10 1000, 800, 600g Medicine ball 3x10 5,4,3kg back braced throw, hip driving chest pass, under-arm jump throw, overhead rebound throw.
5x hurdle bounds, hops, leg swings and x steps Sprints x5 60-200m
Friday
core lifts 5,4,3,2,1, 5@60% auxilliary 1x6-10
Clean (power), Bench throw, back squat (90deg)(5,4,3) jump squat (3x6), Straight arm pullover (suspended), eccentric calf raise, EZbar curl, Disc rotations 25kg, uncurling back raises 60kg, situp pulls 20kg, crossed arm flies 10kg, straight leg raises (3 second hold)
Saturday
Javelin throwing
Sunday
rest
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Post by wez on Jan 25, 2007 16:19:27 GMT 1
Well its that time of the month again, i'm absolutely knackered and looking forward to easy week. Test results as at end of January 2006 height 1.82 weight 88kg OH shot Forwards (soccer throw) 4kg 16.35m 2kg 22.15m Backwards 4kg 20.00m 5 alternating stride jumps 13.95m Snatch 95kg Clean 117.5kg Front squat 150kg Predicted Javelin throw potential 68.83m Some good improvements with lifting this month, and feeling a little tight from it. Just need to translate some of that new found strength into throwing power, perhaps a little more flexibility work will now be required. I'm at my winters half way point now and I have already exceded my pre-season target for snatch- so i won't be increasing the load any further this year- instead work on sharpness and speed and if a few more kgs come that was then so be it. Everything els is about on schedule to hit target by around May with the possible exception of OH shot backwards, but i think this has stalled due to the extra stiffness caused by hard weight training. I only aim to load another 5kg to my power clean training sets before summer and none to snatch so i should begin to loosen up again soon when my body adjusts. I've started throwing spear again and am working daily on specific flexibility to get my elastic power and mobility up to scratch. Starting to feel quite excited about the summer now
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Post by wez on Feb 8, 2007 17:06:18 GMT 1
Due to my training week getting a bit jumbled up i've just come back from another monster session so i thought i'd note it down. soccer throws 2x20 1x10 4,2,1kg OH shot backwards 3x10 5,4,2.5kg standing 2 footed jav ball throws 4x10 2500,2500,2000,800g standing jav ball 1x10 800g 3 stride javelin throws 1x10 medicine ball throws 3x10 5,4,3kg situp throw seesaw throw hip to chest pass throw Right hip to chest pass throw left back braced throw vertical jump throw swanbeck swing right swanbeck swing left underarm forward jump throw overhead rebound Thats 440 seperate throws all at high intensity and my whole upper body has gone stiff, i could hardly even stretch my triceps or shoulders after training. Wonder how training will go tomorrow. oh ye, i measured the 2.5kg jav ball standing throw and it was 22.65m well at least thats the end of the shot sector so it could'nt go any further but i landed about 5-6 throws at the maximum distance. Not too bad i think...
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Post by wez on Feb 28, 2007 12:23:00 GMT 1
Test results as at end of February 2006
height 1.82 weight 88kg
OH shot Forwards (soccer throw) 4kg 16.35m 2kg 22.15m Backwards 4kg 20.55m 5 alternating stride jumps 14.10m Snatch 95kg Clean 117.5kg Front squat 152.5kg Predicted Javelin throw potential 70.17m
I've mostly overcome my flexibility issues now and am beginning to really get that elastic feel when i throw both medballs and jav, i even am beginning to get some rythm and springyness in my legs which i haven't had for several years. Still a little way to go before i hit my targets but it doesnt bother me too much now as my spear throwing is beginning to feel really natural.
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Post by slinger on Feb 28, 2007 17:23:18 GMT 1
nice improvements wez - again! your bodyweight looks very consistent - did you know something? not being one to hi-jack threads, but my body weight was 94kg 4 weeks ago [95kg if you believe some scales! ;D] - a whole 6 kg heavier than your good self! and now, today i weigh 3 kg less than you........
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Post by wez on Feb 28, 2007 17:52:20 GMT 1
cheers mate- i do seem to be on a roll this winter, i've trained smart and rested at the right times and haven't been injured or ill. Yeah also my weight has stayed quite stable, i think that is a really good thing because it means i haven't bulked up atall even though i have increased my power levels, i'm actually still about 2kg lighter than last season. Well done yourself on the weight loss, do you have alot of excess skin now? ever seen Goldmember when fat B*****rd loses all the weight.
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Post by wez on Mar 8, 2007 17:31:01 GMT 1
March/April training-
The aim is to have a break from maximal lifting and prioritise more the plyo and throws training.
Training week
Monday
Overhead shot 2x6 1x10 Forwards 6,5,4 kg Backwards 7,6,5kg Jav ball throws 4x10 2500,2000,1500,800g 5x five stride bounds and 3 bunny hops into sandpit Short sprints x5 20-60m
Tuesday
core lifts 4x5 increasing in 5kg increments each set eg for snatch 75,80,85,90 auxilliary 1-3x6-10
Snatch (power), Back jerk, front squat (90degree),bent arm pullover (suspended), eccentric calf raise, plate curl, Disc rotations 25kg, uncurling back raises situp pulls, crossed arm flies 10kg, straight leg raises (3 second hold) (optional) Javelin throws 20+
Wednesday
Rest
Thursday
Overhead shot 2x6 1x10 Forwards 4,3,2kg Backwards 5,4,3kg Jav ball throws 3x10 1000, 800, 600g Medicine ball 3x10 5,4,3kg situp throw, seesaw throw, hip driving chest pass L+R, back braced throw, vertical jump throw, swanbeck swing L+R, under-arm jump throw, overhead rebound throw. Javelin throws 10+
Friday
core lifts 4x5 increasing in 5kg each set auxilliary 1-3x6-10
Clean (power), Bench throw, jump squat (descending weight), Straight arm pullover (suspended), eccentric calf raise, plate curl, Disc rotations 25kg, uncurling back raises, situp pulls, crossed arm flies 10kg, straight leg raises (3 second hold)
Saturday
Javelin throws 30+
Sunday
rest- massage
*stretching every day with javelin and static calf stretches
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Post by slinger on Mar 8, 2007 18:54:45 GMT 1
keep up the hard work wez! i hope everything is going well....................i put a kilo on over the w/end by having a lazy w/end watching the x factor finalists in concert! - v. expensive beer, hot dogs, southern fried chicken and chips and two maccy d's mc bacon roll meals for breakfast - one with coffee and one with orange juice but i've lost that kilo again and i'm back to 85.0kg, right that's it, i'm starting my own thread on this weight loss........ ;D
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beano
Thorkildsen
Posts: 84
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Post by beano on Mar 9, 2007 19:50:21 GMT 1
Some nice lifting there wez ;D My weight's hav'nt been going that good tho 30m sprint 3.82 o/head shot 15.50 standing L/jump 3.05m 3 bunnies 8.62m total quad score 283. Was throwing ok last week with the jav early 60's. working more on pulley work this year,i hav set one up in my garage to. We will hav to get a few bet's on in the british league comp's this year,to make it more interesting. After all no-one like's to lose a bet do they keep up the great work bud cheer's beano
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Post by wez on Mar 9, 2007 19:58:39 GMT 1
cheers fella, but it ain't all about the weights is it now it looks like your Plyo stuff it up to the usual standards anyway. I haven't actually thrown outside yet only into the walls they have indoors so i've got no idea of what shape i'm in distance-wise. I reckon i should be in contention for an early season pb though cos this winter training has gone really well for me. hmmm a bet eh? i'll think about it, then again i don't want to take your money unless you are thinking of betting on me
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beano
Thorkildsen
Posts: 84
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Post by beano on Mar 9, 2007 20:26:29 GMT 1
BRING IT ON SON ;D ;D ;D Being 35 this year i need all the help i can get,and you money will help in the bar later.ha ha ha ha BRING IT ON
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