Practicing with lighter weights in the WFD

[Alan H]

I'm going easy on training right now since the Singlehanded TransPac is only five weeks away and I don't dare get hurt. So what I'm doing is still getting out for our regular Thursday night workouts, but I'm throwing 20 pounds in the WFD.

Me Mate Jim has a 9 pound womens light weight, which is good because it's so light that you forget you have a weight in your hand, but you DO still have to release it! It's good for form and foot drills. However, it's a bit TOO light. 20 pounds is good because it's heavy enough that I know there's something there, but it's light enough that I do not have to "work" too hard to do good form. So I'm spending about half my time throwing that and half my time with the 28'er. It's paying off in that I'm very much reducing my "hesitation" time between the first and second turns; and I'm more consistently landing my first spin...the footwork. Also, I am following through, coming all the way around at the end and not stopping my body motion with the release.

Watch this absolutely gorgeous demonstration of Mac Wilkins, one of the best discus throwers EVER. After he releases the discus, his body keeps rotating...

http://www.youtube.com/watch?v=dAXGFf5wkww

Or this compendium of top throwers

http://www.youtube.com/watch?v=9DgK_qiSut8

that is what I'm striving for.

Watch this...Craig smith
http://www.youtube.com/watch?v=rUUKTMIiXPg

He doesn't choke off at the end, either, though he doesn't continue around as much as the discus throwers do, in part because of the footwear and grass surface vs. smooth discus ring.. I'm trying to split the difference.


what I DON'T want to do is this....though this guy tosses the 28'er a LOT farther than I do.

http://www.youtube.com/watch?v=ad-KKR88I9Y

Now, I'm nowhere near throwing 57 feet, but do you see how he chokes himself off at the end of the throw? I'm trying NOT to do that, and this work with the 20 pound weight, AND backing all the way to the very back of the trig (I'm finally using the whole flippin trig, now) is really helping.

We'll see if this pays off, come the Fresno Games in September, which will be the next time I throw in competition.

[Yaish]

I'm doing the same thing Alan, using a 20lb and a 40lb weight for practice rather than the full weight implements. The lighter weight lets me get more reps in without wearing out, and it helps me work on speed and footwork, rather than having to muscle the weight.

It's working, though I still have a lot of problems getting the double spin down. As good as I was in Prescott is how bad I was at the USS Games the next week. I need lots more practice.

[Alan H]

It's funny....last night I was "on"...Not *great*, but "on". Everything more or less went pretty well and I got some pointers on WOB from Steve who I work out with. He's the best Master at WOB using the traditional technique, clearing 14' 6" and even 15" with that style. My hammer throws were all 75+ footers, most around 77-78, and my 20 pound WFD's were mostly all in the 45 foot range. All this is good.

But Tuesday at lunch when I got out for about 75 minutes, everything went slow, everything felt heavy, and I really ached for the rest of the afternoon. I couldn't do anything right. sheesh

I'm also doing stones with a 11 pound rock right now, and going slowly. I'm thinking about Your "smack the rat bastiche behind you with your elbow" and it's helping me open up, which is good. I'm off balance a bit and flinging myself all over the place at the finish 'cause I don't know what to do with the elbow at the end, but so it goes...make a change, adjust...get better.

[Alan H]

I got a couple of interesting answers to some related questions from guys on the NASGA forum. I "get" what DB is saying about the smaller radius, so I'm convinced. And certainly the idea of "pushing" the heavier weights as opposed to "pulling" the lighter ones makes sense.

but I'm still not so sure that throwing *through* the release as opposed to throwing TO the release is such a bad idea. Time will tell.

[Alan H]

BTW, look at this great picture of Dave Barron, showing intermediate position, just going into the second spin in the 28 pound WFD. Look how high the weight is and where his torso position is, over his feet.

Now, THAT is informative.

http://www.nytimes.com/2007/07/24/sp...4highland.html

[Yaish]

That's a great article too, not just a great picture.

Back to topic, do be wary of using overweight implements. Other than the caber, all an overweight implement teaches you is to be slow, and you can do fewer reps and increase chance of injury.

Lighter weights, faster speeds, and more repetitions are the way to go for event specific training. Throwing in several full weight attempts is good practice too, to help get the timing correct and remember the 'feel' of the implement.
I swear that 56lb weight catches me by surprise every time I pick it up.