10 Week Check-Up
It’s just over 10 weeks until the 2006 season’s first meet, which may seem like a fairly long time, but I have lots of improvements to make between now and then and I know the big day will be here before I know it. So…maybe it’s time for a little progress evaluation, and possibly some corrective action.
I’ve been pleased with my recent progress in the weight room, although it doesn’t appear that my efforts have resulted in improved performance in every throwing event. Working on bench press does seem to have paid off in the shot put, and my reclining overhead pull work seems to be just what my javelin throwing needed. I plan to continue “as is” with those exercises, and keep bumping up the amount of weight as rapidly as I am able.
Discus is another story, however. I am not seeing the improvements in my standing throw distances that I would have expected by now. I think one of the problems here (the other being the ever-present need for improvements in technique) is with the strength of my pecs/shoulders. Bench press has undoubtedly improved these, but most of those strength gains are exhibited when the pecs are already partially contracted (i.e., at a point when the forearms are roughly extended directly out to the side). This is great for shot put, but less so for discus. The bench press strength gains may have given me a stronger finish to my throws, but this strong finish combined with relative weakness when my arm is fully stretched back behind me may account for my tendency to throw across my body, and wide of the sector. One thing that is critical to the discus throw is a strong stretch reflex in the pecs/shoulders, which occurs when the forearm is drawn back as far as it can go. This is not a position achieved during the bench press, so I will need to add a new exercise to my program. Beginning with the next weight lifting session I’m going to begin some intense work with “butterflies”. I’m not sure at this point whether I will go with dumbbells or with a weight machine, but the emphasis will be on a maximum stretch of the pecs, and using maximum weight. Hopefully, the new exercise will help, and also hopefully, 10 weeks is enough time for some benefits to be realized. Right now I feel a little bit like a sling shot with a weak rubber band. With respect to technique, I got some good tips on The Ring today, regarding my slow right leg out of the back of the circle. I’m looking forward to incorporating the suggested technique changes that were offered.
My hammer and weight throw are benefiting somewhat as a result of my work on “cleans” and “squats”. Staying with these exercises should continue to provide some improvements, but what is really needed in these events is improvement in my technique. My footwork is slow and awkward, and there’s no cure for that but many, many repetitions.
I’ve been pleased with my recent progress in the weight room, although it doesn’t appear that my efforts have resulted in improved performance in every throwing event. Working on bench press does seem to have paid off in the shot put, and my reclining overhead pull work seems to be just what my javelin throwing needed. I plan to continue “as is” with those exercises, and keep bumping up the amount of weight as rapidly as I am able.
Discus is another story, however. I am not seeing the improvements in my standing throw distances that I would have expected by now. I think one of the problems here (the other being the ever-present need for improvements in technique) is with the strength of my pecs/shoulders. Bench press has undoubtedly improved these, but most of those strength gains are exhibited when the pecs are already partially contracted (i.e., at a point when the forearms are roughly extended directly out to the side). This is great for shot put, but less so for discus. The bench press strength gains may have given me a stronger finish to my throws, but this strong finish combined with relative weakness when my arm is fully stretched back behind me may account for my tendency to throw across my body, and wide of the sector. One thing that is critical to the discus throw is a strong stretch reflex in the pecs/shoulders, which occurs when the forearm is drawn back as far as it can go. This is not a position achieved during the bench press, so I will need to add a new exercise to my program. Beginning with the next weight lifting session I’m going to begin some intense work with “butterflies”. I’m not sure at this point whether I will go with dumbbells or with a weight machine, but the emphasis will be on a maximum stretch of the pecs, and using maximum weight. Hopefully, the new exercise will help, and also hopefully, 10 weeks is enough time for some benefits to be realized. Right now I feel a little bit like a sling shot with a weak rubber band. With respect to technique, I got some good tips on The Ring today, regarding my slow right leg out of the back of the circle. I’m looking forward to incorporating the suggested technique changes that were offered.
My hammer and weight throw are benefiting somewhat as a result of my work on “cleans” and “squats”. Staying with these exercises should continue to provide some improvements, but what is really needed in these events is improvement in my technique. My footwork is slow and awkward, and there’s no cure for that but many, many repetitions.
posted by Jake at 6:08 PM
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