Joe Mills Cheat Sheet

Mills believes weightlifting should be a “way of life,” aimed at teaching young men and women inner toughness, discipline and concentration.

“You’re feeling that weight. It should all be one movement. Look up at the top of the pull and jump down fast. All one movement. Time it right, and the weight will literally feel like it’s pulling you up from the bottom position.”

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The Big 21 Program

A few years ago, I trained myself and a number of outstanding throwers using a simple variation of the Central Falls Weightlifting Club’s “21” program. It is simple on paper, but a killer in the gym. Don’t try this too many times in a row. Do the three weeks, unload, and repeat it. We did the program three times and moved into the track season. It really is hard!

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Training for the Busy Working Guy

A couple of principles that I follow might help the “thinking process” of someone who works a normal job, has a social life, and still wants to train.

First, embrace the concept of “Pareto’s Law.” This Italian economist discovered the “80-20 Rule” :that is, 80 percent of your results comes from 20 percent of what you do.

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Rotational Strength

In response to an inquiry on rotational strength, let me ramble on for a few hours.

First, I have tried as a coach and a thrower to do every thing possible to build this aspect of my throw. It is harder than you think. I would always argue a good base of ab work for any thrower. We did a variety of crunches, situps, various ground based twists, and leg raises. I found that medicine ball throws were a very valuable addition, too. At times, I became lethal at those medicine ball situps where you try to bury your training partner after coming up.

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The Thirteen Minute Drill

Training with “Fibonacci’s Rabbits”

Be sure to Set the Clock and Time the total workout
Be sure to go from one exercise to the other in each “superset” group. Finish all three sets of eight before moving on to the next group of supersets.

Set the Equipment and Warm Up
Group One
Snatch from the Hang or Romanian Deadlift: set of Eight

Front Squat…with Chains:  set of Eight
Repeat both exercises for Three Sets of Eight.

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