Season Wrap-Up (Nov ’05)
(originally posted 11/21/05)
Well, it’s the end of another season, and although there were some disappointments there were also some bright spots to carry me forward to next year. I PB’d in 4 events this season, and missed a fifth by 1”.
I had a good time at last weekend’s meet. I didn’t perform as I had originally hoped but I was glad to have been able to compete without re-injuring my hamstring. That I was able to compete at all was pretty amazing considering that I couldn’t even walk without pain less than 2 weeks prior. The throws clinic yesterday was also encouraging, as I picked up several tips that I plan to focus on during the off-season.
Looking back on the year:
Hammer: I finished the year with a PR, but it was quite a bit short of my goal. Even though I’ve only thrown in 4 meets I know I’m on the verge of big improvements here. Ditto for the weight throw. I just need to work on the drills I’ve learned, and maybe buy a lighter hammer for developing better speed.
Shot Put: I did not throw well in the last few meets of the year, with my practice distances a good 3’ further than competition performances, and with the last meet tying the lowest of the year. Still, my average for the year was 1’ 7” further than last year. I’ve been toying with the idea of switching to the rotational style, but I’m not sure that’s for me. I also don’t want it to adversely affect my discus technique. Increasing strength is THE key to improving next year, as is working on maintaining torque in the power position.
Discus: A disappointing end to the year. I improved my season average by about 1’ but I was very inconsistent, and my best throws were no better than last year. I’m not falling in to the middle as badly as I have been, but my technique still needs a lot of work. I’m over-rotating, not continuing to turn in the middle, and losing torque in the power position.
Javelin: I seem to be stuck at around 100’ but I know that big improvements are right around the corner. Although this is primarily a technique event, some specific strength training will help a lot in being able to maintain a solid block, and also in being able to generate sufficient arm speed. Most importantly however, is to improve my technique through the drills that I learned in the clinic. I look for good things to happen here.
Off-season conditioning program:
- Bench press and plyo-pushups
- Hill sprints (forward and backward) with plyo-bounds on the way down, cross-overs.
- Power cleans, leg extensions and curls
- Lots of core work
- Pull-overs
- Educate myself about lifting cycles and periodization
Next meet is March 18, 2006. Exactly 117 days from today…16 full weeks of training. I had planned on taking a little time off, but I suddenly have a renewed sense of urgency.
Well, it’s the end of another season, and although there were some disappointments there were also some bright spots to carry me forward to next year. I PB’d in 4 events this season, and missed a fifth by 1”.
I had a good time at last weekend’s meet. I didn’t perform as I had originally hoped but I was glad to have been able to compete without re-injuring my hamstring. That I was able to compete at all was pretty amazing considering that I couldn’t even walk without pain less than 2 weeks prior. The throws clinic yesterday was also encouraging, as I picked up several tips that I plan to focus on during the off-season.
Looking back on the year:
Hammer: I finished the year with a PR, but it was quite a bit short of my goal. Even though I’ve only thrown in 4 meets I know I’m on the verge of big improvements here. Ditto for the weight throw. I just need to work on the drills I’ve learned, and maybe buy a lighter hammer for developing better speed.
Shot Put: I did not throw well in the last few meets of the year, with my practice distances a good 3’ further than competition performances, and with the last meet tying the lowest of the year. Still, my average for the year was 1’ 7” further than last year. I’ve been toying with the idea of switching to the rotational style, but I’m not sure that’s for me. I also don’t want it to adversely affect my discus technique. Increasing strength is THE key to improving next year, as is working on maintaining torque in the power position.
Discus: A disappointing end to the year. I improved my season average by about 1’ but I was very inconsistent, and my best throws were no better than last year. I’m not falling in to the middle as badly as I have been, but my technique still needs a lot of work. I’m over-rotating, not continuing to turn in the middle, and losing torque in the power position.
Javelin: I seem to be stuck at around 100’ but I know that big improvements are right around the corner. Although this is primarily a technique event, some specific strength training will help a lot in being able to maintain a solid block, and also in being able to generate sufficient arm speed. Most importantly however, is to improve my technique through the drills that I learned in the clinic. I look for good things to happen here.
Off-season conditioning program:
- Bench press and plyo-pushups
- Hill sprints (forward and backward) with plyo-bounds on the way down, cross-overs.
- Power cleans, leg extensions and curls
- Lots of core work
- Pull-overs
- Educate myself about lifting cycles and periodization
Next meet is March 18, 2006. Exactly 117 days from today…16 full weeks of training. I had planned on taking a little time off, but I suddenly have a renewed sense of urgency.
posted by Jake at 3:49 PM
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