The Shot Put Blues

Oregano_State wrote: »

Good work. Even if you don't throw in competition this season, this training will stand to you and should set you up well for whenever you do decide to compete again.

Can I ask what the 'field goal' mobility/stability exercise is?

Cheers, I'll probably do the masters nationals in August, but I would say that will be it for this season.

Field goals are a hip mobility drill. They are pretty much the same action as taking a place kick in rugby. Hold the left hand out at around shoulder height, swing the right leg up and kick the left hand, then the same thing on the other side.

Today: Gym

Mobility and stability
Leg Swings - 10 per side
Scap Push ups - 10
Fire Hydrants - 5 per side
Field Goals - 5 per side
Hurdle Steps - 5 per side
Scap Pull up - 10
Lateral Lunges - 5 per side
3 rounds

Box Squat
80 x 8
100 x 8
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5

45 degree back raise
4 x 8 - with 5k plate

Double DB sit up
3 x 20 (5k DBs)

Military press
30 x 8
40 x 8
45 x 5
45 x 5
45 x 5
45 x 5
45 x 5

DB Row
35s x 8
35s x 8
35s x 8
35s x 8

Woodchoppers
3 x 10 each side. 2nd plate of stack

DB Curls
12.5s x 12
12.5s x 12
12.5s x 10
12.5s x 10

Today: Gym

Mobility and stability
Leg Swings - 10 per side
Scap Push ups - 10
Fire Hydrants - 5 per side
Field Goals - 5 per side
Hurdle Steps - 5 per side
Scap Pull up - 10
Lateral Lunges - 5 per side
3 rounds

Box Squat
100 x 8
115 x 8
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5

45 degree back raise
4 x 8 - with 10k plate

Double DB sit up
3 x 20 (5k DBs)

Military press
35 x 8
42.5 x 8
47.5 x 5
47.5 x 5
47.5 x 3
47.5 x 3
47.5 x 3

DB Row
40s x 8
40s x 8
40s x 8
40s x 8

Woodchoppers
3 x 10 each side. 3rd plate of stack

DB Curls
12.5s x 12
12.5s x 12
12.5s x 12
12.5s x 12

Today: Gym

Mobility and stability
Leg Swings - 10 per side
Scap Push ups - 10
Fire Hydrants - 5 per side
Field Goals - 5 per side
Hurdle Steps - 5 per side
Scap Pull up - 10
Lateral Lunges - 5 per side
3 rounds

Box Squat
100 x 8
120 x 8
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5

45 degree back raise
4 x 8 - with 10k plate

Double DB sit up
3 x 20 (5k DBs)

Military press
40 x 8
45 x 8
50 x 3
50 x 3
50 x 3
50 x 3
50 x 3

DB Row
40s x 8
40s x 8
40s x 8
40s x 8

Woodchoppers
3 x 10 each side. 3rd plate of stack

DB Curls
12.5s x 12
12.5s x 12
12.5s x 12
12.5s x 12

Today: Gym (strength)

Mobility and stability
Doorway squat sits - 10
Scap Inverted Rows - 10
Aeroplanes - 5 per side
Scap overhead shrug - 10
Hip pop - 10
Band dislocates - 10
Over and Unders - 5 per side
3 rounds

Trap Bar Dead Lift
85 x 8
100 x 8
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5

Glute Ham Raise
5 x 8
5 x 8
5 x 8
5 x 8

Loaded side bridging (5k plate)
3 x 30 seconds per side

Bench Press
27.5 x 8
35 x 8
45 x 8
45 x 8
45 x 8
45 x 8
45 x 8

BB Row
72.5 x 8
72.5 x 8
72.5 x 8
72.5 x 8

Bosu ball bridging
3 x 45 seconds

EZ Bar Curls
29.5 x 12
29.5 x 12
29.5 x 12
29.5 x 12

Today: Gym (strength)

Mobility and stability
Doorway squat sits - 10
Scap Inverted Rows - 10
Aeroplanes - 5 per side
Scap overhead shrug - 10
Hip pop - 10
Band dislocates - 10
Over and Unders - 5 per side
3 rounds

Front Squat
55 x 8
65 x 8
72.5 x 5
72.5 x 5
72.5 x 5
72.5 x 5
72.5 x 5

Single Leg RDL
45 x 8 (2 x 22.5k DBs)
45 x 8
45 x 8
45 x 8

Plate shifting (bridge position)
4 x 2.5k & 4 x 1.25k
3 rounds

Chin up
Green band: 2 x 8
Purple band: 5 x 5

Push Press
35 x 8
37.5 x 8
37.5 x 8
37.5 x 8

Hanging Leg Raise
3 x 10

Plate Extensions
20 x 12
25 x 12
25 x 12
25 x 12

Ratios this week
Hip : Quad 2.05 to 1
Pull : Push 2.00 to 1

Today: Gym (conditioning)

Mobility and stability
Doorway squat sits - 10
Scap Inverted Rows - 10
Aeroplanes - 5 per side
Scap overhead shrug - 10
Hip pop - 10
Band dislocates - 10
Over and Unders - 5 per side
3 rounds

HIIT - 10 minutes
Rower
30 seconds on / 30 seconds rest x 10
Averaged 145m

Work block - 15 minutes
Box jump x 5
Push up x 5
Neutral Grip Pull up (green and purple band) x 5
12 rounds

HIIT - 10 minutes
Rower
30 seconds on / 30 seconds rest x 10
Averaged 138m

Work block - 15 minutes
Potato sack squats (25k) x 10
Push press (20k) x 10
Incline Rows x 10
10 rounds

Got back to throws training on Sunday, and had a webcam coaching session.

Stand drills and stands. Pivot still working ok. Left arm needs to work independently of right, and pull needs to be more linear.

Pivot drill and pivots. Same thing. Pivot working well, but greater trust in the left arm and patience required.

Line drill. Drills only. Need to work on getting right leg around left, and picking up the left, instead of pushing off it. Also moving into right pivot. And patience.

Endurance / work capacity is not great. I probably did no more than 20 or 30 throws in total and my hand / wrist was getting sore. This comes back quickly enough though.

Last Friday: Gym (strength)

Mobility and stability
Doorway squat sits - 10
Scap Inverted Rows - 10
Aeroplanes - 5 per side
Scap overhead shrug - 10
Hip pop - 10
Band dislocates - 10
Over and Unders - 5 per side
3 rounds

Front Squat
70 x 8
80 x 8
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

Single Leg RDL
55 x 8
55 x 8
55 x 8
55 x 8

Plate shifting (bridge position)
4 x 2.5k & 4 x 5k
3 rounds

Chin up
Purple Band 2 x 8
No band 5 x 2
Purple band 3 x 5

Push Press
40 x 8
40 x 8
40 x 8
40 x 8

Hanging Leg Raise
3 x 10

Plate Extensions
25 x 12
25 x 12
25 x 12
25 x 12

Today: Gym (strength)

Mobility & stability
Doorway squat sits - 10
Scap Inverted Rows - 10
Aeroplanes - 5 per side
Scap overhead shrug - 10
Hip pop - 10
Band dislocates - 10
Over and Unders - 5 per side
3 rounds

Trap Bar Dead Lift
120 x 8
140 x 8
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5

Glute Ham Raise
10 x 8
10 x 8
10 x 8
10 x 8

Loaded side bridging (15k plate)
3 x 30 seconds per side

Bench Press
45 x 8
50 x 8
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

BB Row
90 x 8
90 x 8
90 x 8
90 x 8

Bosu ball bridging (with feet on vibrating plate)
3 x 45 seconds

EZ Bar Curls
32 x 12
32 x 12
32 x 12
32 x 12

Yesterday: Coaching / throwing

Stands - Need to focus on more linear block. And patience with the right hand

Right pivot - More patience. Get lower

Line drill - Wider right leg required

Full throws - Not using left arm / pivot. Need to get more aggressive.

Yesterday: Drills and throws

Stand - some improvement in keeping right side back. More needed.
Right pivot - as above
Line drill - better use of right leg. Need to come off left earlier and stay down.
Full throws - Need to keep upper body back more. More patience needed

Today: Gym (strength)

Mobility and stability
Doorway squat sits - 10
Scap Inverted Rows - 10
Aeroplanes - 5 per side
Scap overhead shrug - 10
Hip pop - 10
Band dislocates - 10
Over and Unders - 5 per side
3 rounds

Front Squat
90 x 8
100 x 8
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5

Single Leg RDL
60 x 8
60 x 8
60 x 8
60 x 8

Plate shifting (bridge position)
4 x 2.5k & 4 x 5k
3 rounds

Chin up
Purple Band 2 x 8
No band 10 x 3 attempts. More like 10 x 2.5

Push Press
40 x 8
40 x 8
40 x 8
40 x 8

Hanging Leg Raise
3 x 10

Plate Extensions
25 x 12
25 x 12
25 x 12
25 x 12

Hip : Quad ratio this week - 2.00 to 1
Pull : Push - 1.88 to 1

Today: Gym (strength)

Mobility and Stability
Reverse Lunge Walk: 10
Scap Push-ups: 10
Leg Swings: 5 per side
Scap Pull-ups: 10
Fire hydrants: 5 per side
YTWs: 5 each
Hurdle steps: 5 per side
3 rounds

Box squats
80 x 8
100 x 8
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Single Leg Dead Lifts
60 x 8
60 x 8
60 x 8
60 x 8

DB Sit Ups
3 x 20 with 2 x 5k DBs

Incline DB Bench Press
30 x 8
40 x 8
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

DB Row
60 x 8 (2 x 30k DBs)
60 x 8
60 x 8
60 x 8

DB Windmills
3 x 10 each side with 10k DB

Alternating DB curls
15s x 12
15s x 12
15s x 12
15s x 12

Today: Gym (strength)

Mobility and Stability
Reverse Lunge Walk: 10
Scap Push-ups: 10
Leg Swings: 5 per side
Scap Pull-ups: 10
Fire hydrants: 5 per side
YTWs: 5 each
Hurdle steps: 5 per side
3 rounds

Straight bar dead lifts
80 x 8
100 x 8
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Reverse Hypers
20 x 8
20 x 8
20 x 8
20 x 8

Plate shifting
3 rounds - 4 x 5 / 4 x 2.5

Pull up
Green band: 2 x 8
Purple band: 5 x 5

Military press
35 x 8
35 x 8
35 x 8
35 x 8

Plate rotations
3 x 10 each side with 20k plate

Tricep extensions
25k DB x 12
25k DB x 12
25k DB x 12
25k DB x 12