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!
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.
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.
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
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.
Don’t skip this article just because you are not an old geezer. Trust me, the lessons most Master athletes learn usually are lumped into the category “I wish I would have known this before.” There are certain lessons you can learn from the mid-life crisis crowd that will pay for themselves in the long-term.
A couple of points before we look at programs. If you are lazy and don’t feel like reading my ramblings, let me summarize them here:
Focus on speed, speed, speed.
Use your checkbook
Seek and destroy your weaknesses
A little bit goes a long way Continue reading