Off- Season Plans

**jgorley** · 20th October 08, 09:41 AM

Off season, no such thing. This is just a long time til the next games. My next games is in June. During this long "training session" I will be focusing on the caber/WOB and Hammers. I lump the WOB and caber together because they use very much the same motion. I will be in the gym alot, due to the lovely Washington weather. I need to work on my explosive acceleration to get the lift in WOB, as well as the caber. My hammer is another story. I have a problem with getting my weight on the wrong foot. This puts me off balance for the big pull on the end. This is my acchilles heel. In the overall scoring my hammer drops my average, as it is effectively two events. I have a ton of work to do!!

James

**Yaish** · 20th October 08, 10:24 AM

If you guys aren't putting your scores in the NASGA database I strongly suggest you do. Not only does it give you a nice record, but it helps to compare yourself to others in your class.

What I find actually the most useful aspect of it, is checking how my scores stand up to the World Records.
Basically, each event is scored as a percentage of the WR. For example, if WR in Open Stone is 50 ft, then a 25 ft throw would be 500 points. Each event is scored this way.

When looking at my numbers I can see that in most cases I fall in the 550-650 range. However, when it comes to my HWFD and LWFD I see that I am in the 490-550 range, thus telling me that Weights are my "worst" event. If I want to bring up my overall score, I need to focus a lot more on my weights than perhaps my stones, which are already in the 600 zone.

**BoldHighlander** · 20th October 08, 01:55 PM

Originally Posted by jgorley

Off season, no such thing. This is just a long time til the next games. My next games is in June.

Which games is this James?

**jgorley** · 20th October 08, 02:41 PM

Originally Posted by BoldHighlander

Which games is this James?

This is the Bellingham Highland Games, in Ferndale, Washington. They are June 6th and 7th.

**BoldHighlander** · 20th October 08, 02:45 PM

Originally Posted by jgorley

This is the Bellingham Highland Games, in Ferndale, Washington. They are June 6th and 7th.

I thought as much.
These are in my back yard (I live in Bellingham).
Stop by the Mackay booth & say hi, I'm the commissioner

**Drillagent** · 20th October 08, 03:25 PM

I've been reading this thread with great interest, and now I have some questions.

I've thought about competing in the masters class, but I'm not sure how to go about doing it. I'm almost 42 so I better get going before I'm TOO old. Lately, I've been hitting the iron pretty hard and I'm lifting more than I ever have. I'm close to 300lbs one rep max on my bench. But there's a lot of fat that I want to lose. Like the spare monster truck tire I'm carrying around my middle. I do have knee and ankle problems, but those are improving. So, now to the questions.

From reading this thread, it sounds like I should work on technique, but what weightlifting exercises help? Are there some explosive workouts that help? Where or how should I get some stones and weights to work with? Any advice on how to make my own? Sorry if I've overwelmed anyone. Thanks

**jgorley** · 20th October 08, 03:43 PM

Originally Posted by Drillagent

I've been reading this thread with great interest, and now I have some questions.

I've thought about competing in the masters class, but I'm not sure how to go about doing it. I'm almost 42 so I better get going before I'm TOO old. Lately, I've been hitting the iron pretty hard and I'm lifting more than I ever have. I'm close to 300lbs one rep max on my bench. But there's a lot of fat that I want to lose. Like the spare monster truck tire I'm carrying around my middle. I do have knee and ankle problems, but those are improving. So, now to the questions.

From reading this thread, it sounds like I should work on technique, but what weightlifting exercises help? Are there some explosive workouts that help? Where or how should I get some stones and weights to work with? Any advice on how to make my own? Sorry if I've overwelmed anyone. Thanks

Check out www.nasgaweb.com for the answers to all these questions. There are links to the manufacturers of the implements. Both here and there you can find some tips on making your own weights and hammers. As for the stone, do you live near a river? Look for fairly round stones approx 17lbs and 24lbs. These are typical open and braemar stones. You can always go lighter when starting!

hope this helps!
James

**Cynthia** · 20th October 08, 03:50 PM

Also check the NASGA site for groups that might train near you. That's where I found the group I train with and my husband and I adore them. They're GREAT help, and they have a lot of the gear already so we can take our time getting things together for our own stuff

My husband might even do some weight training with them (I was invited, but these guys are BIG and besides, I thought they might want to cut loose and be guys... not that they hold back around me, but you probably know what I mean).

A doctor would know best if you're able to do anything like this (you mentioned your knees, etc). Technique and form will also help prevent injuries, as well as help your throws. It's not always about muscle.

I definitely recommend finding some folks you can train with. It's more fun, and it's a ton of help.

**Alan H** · 21st October 08, 02:04 AM

Originally Posted by Arlen

I'm pretty much planning to build my strength back up and only then start properly working on technique.
Before my surgery I was benching just over 200lbs. Now I am doing 56lbs. Aeee.
I got a new weight set after my wages FINALLY cleared and I could afford one from Craigslist. Between that and the great advice from this board I will get there in time and I am confident I will do well.

Alan, I really hope your back heals up well. Good luck that!

Originally Posted by Drillagent

I've been reading this thread with great interest, and now I have some questions.

I've thought about competing in the masters class, but I'm not sure how to go about doing it. I'm almost 42 so I better get going before I'm TOO old. Lately, I've been hitting the iron pretty hard and I'm lifting more than I ever have. I'm close to 300lbs one rep max on my bench. But there's a lot of fat that I want to lose. Like the spare monster truck tire I'm carrying around my middle. I do have knee and ankle problems, but those are improving. So, now to the questions.

From reading this thread, it sounds like I should work on technique, but what weightlifting exercises help? Are there some explosive workouts that help? Where or how should I get some stones and weights to work with? Any advice on how to make my own? Sorry if I've overwelmed anyone. Thanks

The consensus on the NASGA board was pretty much, if you want to get strong and throw far, then throw a LOT. That doesnt mean to stay OUT of the weight room, but especially at the beginning, your biggest throwing gains will be from technique inprovement, not strength.

**Ryan Nielson** · 21st October 08, 09:15 AM

I'm training for USAPL Idaho State Powerlifting Championships coming up November 29th if it goes as planned want to break a 1700 total in the 242 class. I might hit another powerlifting meet around January. It's pretty cold here now so haven't been out throwing at all anymore but I miss it.