2011 Goals, training and throwing

[Alan H]

Goals for this Off-season (November 2010 through early March 2011):

A.) Lift three times a week from beginning of Nov. through the beginning of March. I have no weight-lifting numbers goals any more, as in "I want to back squat X number of pounds". Weights are a means to an end, and the real goals are on the throwing field. Lift for speed....only very seldom will I be "grinding up" heavy weights any more, I need to lift more moderate weights a lot *faster*.

B.) Lift smart. Plan my workouts. Check back on my progress, don't just go with my gut feeling. Be a scientist about it.

C.) Do NOT get hurt. I do not want to lose the back 1/3rd of the season to an aggravated injury that I gave myself while lifting in the off-season like I did this year.

D.) Practice with masters 50-59 6K shot put and Masters 50-59 discus on the weekends when I can. Go to a few winter Los Gatos Track Club all-comers meets. Get help from David Y. with shot put.


Goals for Next throwing season.

T&F: go to the masters worlds in T&F and throw discus and shot put. Just GOING is gonna be a big deal.
...shot put goal: 38 feet ... currently at 36 feet
...discus goal: 125 feet ... currently at about 105-110

HG goals - numbers

Light hammer: 90 ... 3 foot improvement from current PR
Heavy hammer: duplicate that miraculous 70 from Monterey!
Open Stone: 33 .... 1 1/2 foot improvement from current PR, and I'm doing it in practice right now.
Braemar Stone: 28' 6" .... 1 foot improvement from current PR, but I'm close in practice, now.
HWFD: get 30 with the SHA implement (got it with the Seattle implement this year)
LWFD: 54 ... this will be tough. Currently at 51+
WOB: 13' 6"
Sheaf: 24 ... eminently achievable with good knees.

HG goals - practice

Actually PRACTICE caber next year. You know, like more than once a month. sheesh
Spend a lot more time with HWFD, especially early in the season.
Three days training hammer, stones and LWFD with Mike and Mindy Pockoski in January
Workshop with Ken Lowther, esp. stones and caber Feb. 2011
One on one afternoon with Ryan Vierra, mid-March 2011
So Cal workshop with Francis Brebner, if it happens again