OK, the Games season is winding down. What are your plans vis-a-vis the Games for the off season?

Me?

My lower back really gave me issues the last month of this season, so I'm taking a solid month off to recover....no throwing, no lifting.

I'll start up again in mid-November. I have a stones and hammers workshop with Rusty Price (top A level stones thrower out here) around November. I'll start lifting again, focusing on upper body and gut strength right around then.

No more squats or leg lifts....it stinks, but that's what hurts my back more than anything else. I'm going to make a small plywood sled I can load my 50 lb sandbag on, and haul around the field for a legs workout.

My throwing this winter is going to focus on just a few things:

stones technique...I stink at Stones, it's time to ramp up.

hammer speed. I had thought about trying to transition to using spikes, but I watched Mike Pockoski throw well over 110 feet without spikes at Ventura, and I'm pretty sure I can crack 90 feet without spikes if I work on speed, speed, speed, especially around the back.

WFD technique with lots of drills, especially focused at hitting the power positions and staying LOW instead of going through the turns standing up. I want to see 45 feet next season in the LWFD.

I figure I'll throw three times in two weeks, and my back will deal with that OK. I'll get in another workout or two a week with weights and the sled.

What's your plan?