Low Battery: Car and Body

Today was to have been a weight training day. I spent much of the morning putzing around, and finally got motivated to head to the gym around mid-afternoon. I got in my car and turned the key, and all I got was "click, click, click". So...weight training was quickly replaced by purchasing and installing a new car battery. Today's training will have to be delayed until tomorrow, which may be a good thing, as I am still sore today from all the throwing I did yesterday.

My off-season training schedule looks something like this:

Monday - Weights
Tuesday - Rest
Wednesday - Drills (in my garage). After mid-February the days will be long enough to allow after-work throwing.
Thursday - Weights
Friday - Rest
Saturday - Throwing
Sunday - Throwing

Weight Training Days:
- Incline sit-ups with weight
- "Good mornings"
- Torso torsion machine
- Bench press
- Overhead pulls
- Dumbell butterflies
- Power cleans
- Squats
All lifts are done with 3 sets of 6 reps. If 3 sets of 6 reps can be successfully performed, 5lbs of weight is added for the subsequent lifting session. The exceptions to this rule are the sit-ups and "good mornings" (which I currently perform with a 35lb weight at the back of my neck), and the torso torsion machine (which I maxed-out on weight quite a while ago - 215lbs I believe).

Throwing Days:
Discus (45 minutes) - 10-15 stands, 6-8 half-turns, 12-16 full throws.
Shot put (20 minutes) - 15-20 stands, 8-10 full throws.
Hammer (20 minutes) - 6-8 practice turns, 2-4 one-turn, 4-6 three-turn.
Weight (10 minutes) - 4-6 three-turn throws. (I only throw the weight once a week.)
Javelin (20 minutes) - 6-8 stands, 6-8 two-step, 6-8 three-step.

We'll take a look at how well this program has worked toward the end of January. It's a tricky balance of trying to devote time to both increasing strength and to improving technique, while allowing enough rest days in order to avoid over-training as well as mental burn-out.