Off- Season Plans

[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

[jgorley]

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]

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]

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!

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]

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.

[Alan H]

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

As for making your stuf, there's a sticky post at the top of the forum from Yaish on how to get started. Stones are, literally, stones....river rocks that are about the right weight. So drive down to the river and get a nice smooth stone that's about 15 pounds and watch a mess of shot put and stones videos on YouTube and get out there and throw it.

Hammer is easy. Go down to Orchard Supply or Lowes or Home Depot or your local plumbing supply and buy a 4 foot, threaded-on-both-ends piece of gray ABS, 1-inch pipe. Get a PVC end cap, and some pvc cement. Thread/glue the end cap on one end. Wrap with 3-4 winds of duct tape.

Now drop three, 5 lb dumbell weights for a 1-inch bar on the end and duct tape in place. Scratch up the end you'll be holding on to, with some 80 grit sandpaper, and go throw. It's not *exactly* like a 16 pound hammer, but it's pretty darned close. If you add another 5lb weight and a 2.5, then you've got a 22 lb hammer.

When you bust the pipe, it invariably breaks at the end, right by the cap, under the weights. OK, so hacksaw off whatever you need to, to get a smooth end, screw/glue another PVC dap on the OTHER end, duct tape as needed, and keep throwing until you bust that end. A single 4 foot riser usually lasts me about a dozen practice sessions before I have to buy another one. They cost about four dollars.

for technique tips WATCH YOUTUBE, and also watch the videos at kiltedthrower.com

[Cynthia]

I guess I have an addition to make to my original post. The group I train with is gearing up for two games, so I hadn't really heard anything about off-season training until this morning.

Sounds like there will be some fitness training on the weekends and not constantly throwing like we have been doing. I'm cool with that -- I'm still needing to get the last bit of (fat) weight off, so having a group keep me in line regardless of how good it'll be for the Games is great in my book