The Shot Put Blues

Vet Thrower

Mobility and Stability
Clock Lunges
Hurdle steps
Aeroplanes

Dead Lift
50 x 8
65 x 8
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

Elevated Split Squat
25 x 8
25 x 8
25 x 8
25 x 8

Lateral V-Sits
3 x 10 per side

Bench
Bar x 8
35 x 8
45 x 5
45 x 5
45 x 5
45 x 5
45 x 5

Bent over BB row
25 x 8
25 x 8
25 x 8
25 x 8

Mistake. Was supposed to move up to 30. These are way too light.

Hip dips
3 x 10 per side

Hammer curls
10 x 12
10 x 12
10 x 12
10 x 12

Done

Vet Thrower

Tomorrow:

Dry stands: 6 x 10
Stands: 6 x 10
Dry right pivot drill: 6 x 10
Right pivot drill: 6 x 10

madon

Vet Thrower wrote: »

Done. Quite an eye opener. Most significant revelation is that I am attempting to drive my hips too far to the left - over towards the left sector line. This is leading to my upper body flopping out towards the front and right sector line. I need to drive my hip in the direction of the throw, and let the upper body be pulled forward by the hip drive.

Hope you don't mind!
I tried to recreate what I think you are doing and the only way I can is if my chin knee and toe is not in line when I begin the throw, by over leaning at the beginning if that makes sense. Or by slightly twisting my right knee to the left on the slide back instead of keeping it straight. I could be completely on the wrong track here!

Vet Thrower

Vet Thrower wrote: »

Tomorrow:

Dry stands: 6 x 10
Stands: 6 x 10
Dry right pivot drill: 6 x 10
Right pivot drill: 6 x 10

Done.

3+
Engaging right leg better on pivot
Better delivery through keeping upper body more in line
Better linkage of upper and lower body

3-
Over rotation
Left arm pull
Hip strike

Tomorrow: video

Vet Thrower

madon wrote: »

Hope you don't mind!
I tried to recreate what I think you are doing and the only way I can is if my chin knee and toe is not in line when I begin the throw, by over leaning at the beginning if that makes sense. Or by slightly twisting my right knee to the left on the slide back instead of keeping it straight. I could be completely on the wrong track here!

Thanks for the pointer. I am working on turning my right knee in the direction of the throw, and had been exaggerating it a bit to help develop the habit, but I was then turning my hips too far to the left along with it, which was leading to a separation of power, hips to the left, shoulder to the right, instead of channeling all power in a straight line.

Chin, knee, toe is a good cue to bear in mind though! One I had forgotten. Thanks.

Vet Thrower

Vet Thrower wrote: »

Tomorrow: video

Done. Some improvements. Going to start working on coming out the back.

Vet Thrower

Tomorrow: Weights

Mobility and Stability
Band Dislocates
Scap Inverted Rows
Wall Sweeps
Overhead Squats with band

Back Squat
20 x 8
50 x 8
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

Reverse Hyper
12.5 x 8
12.5 x 8
12.5 x 8
12.5 x 8

Plate sit up
3 x 20 with 15k plate

Chin ups (Green and purple band)
2 x 8
5 x 5

Single Arm Push Press
20 x 8
20 x 8
20 x 8
20 x 8

DB Skull Crushers
12.5s x 12
12.5s x 12
12.5s x 12
12.5s x 12

Vet Thrower

Mobility and Stability
Band Dislocates
Scap Inverted Rows
Wall Sweeps
Overhead Squats with band

Back Squat
20 x 8
50 x 8
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

Reverse Hyper
12.5 x 8
12.5 x 8
12.5 x 8
12.5 x 8

Plate sit up
3 x 20 with 15k plate

Chin ups (Green and purple band)
2 x 8 with green and purple band
3 x 5 with green band
2 x 5 with green and purple band

Single Arm Push Press
20 x 8
20 x 8
20 x 8
20 x 8

DB Skull Crushers
10s x 12
10s x 12
10s x 12
10s x 12

Done

Tomorrow: Drills and throws

Dry Stands: 3 x 10
Stands: 3 x 10
Dry Right Pivot: 4 x 10
Right Pivot: 4 x 10
Step Back line drill (dry): 3 x 10
Step Back line drill (with ball): 3 x 10

Vet Thrower

Dry Stands: 3 x 10
Stands: 3 x 10
Dry Right Pivot: 4 x 10
Right Pivot: 4 x 10
Step Back line drill (dry): 3 x 10
Step Back line drill (with ball): 3 x 10

Done

3+
Stands getting smoother and more fluid
More engaged right leg in right pivot
Balance in step back line drill

3-
Over-rotation / Upper body not staying back
Left arm pull is still weak and not fully effective
Early extension of left leg

Tomorrow: Same again

Dry Stands: 3 x 10
Stands: 3 x 10
Dry Right Pivot: 4 x 10
Right Pivot: 4 x 10
Step Back line drill (dry): 3 x 10
Step Back line drill (with ball): 3 x 10

Vet Thrower

Dry Stands: 3 x 10
Stands: 3 x 10
Dry Right Pivot: 4 x 10
Right Pivot: 4 x 10
Step Back line drill (dry): 3 x 10
Step Back line drill (with ball): 3 x 10

Done. Focused on left arm.

3+
Stands becoming more effortless
Better use of left arm
Upper body staying back more

3-
Over-rotation
Hip strike
Patience with right arm. Striking too early

Vet Thrower

Tomorrow: Weights.

Mobility and Stability
Clock Lunges
Hurdle steps
Aeroplanes

Dead Lift
50 x 8
70 x 8
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

Elevated Split Squat
30 x 8
30 x 8
30 x 8
30 x 8

Lateral V-Sits
3 x 10 per side

Bench
Bar x 8
40 x 8
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

Bent over BB row
30 x 8
30 x 8
30 x 8
30 x 8

Hip dips
3 x 10 per side

Hammer curls
10 x 12
10 x 12
10 x 12
10 x 12

Vet Thrower

Mobility and Stability
Clock Lunges
Hurdle steps
Aeroplanes

Dead Lift
50 x 8
70 x 8
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

Elevated Split Squat
30 x 8
30 x 8
30 x 8
30 x 8

Lateral V-Sits
3 x 10 per side

Bench
Bar x 8
40 x 8
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

Bent over BB row
30 x 8
30 x 8
30 x 8
30 x 8

Hip dips
3 x 10 per side

Hammer curls
10 x 12
10 x 12
10 x 12
10 x 12

Done. Tomorrow:

Dry Stands: 5 x 10
Stands: 5 x 10
Dry Right Pivot: 5 x 10
Right Pivot: 5 x 10
Step Back line drill (dry): 5 x 10
Step Back line drill (with ball): 5 x 10

Vet Thrower

Dry Stands: 5 x 10
Stands: 5 x 10
Dry Right Pivot: 5 x 10
Right Pivot: 5 x 10
Step Back line drill (dry): 5 x 10
Step Back line drill (with ball): 5 x 10

Done. Tomorrow: video

blockic

Nice to see something different on here Vet Thrower. Looks like you are progressing well. Keep it up.

Vet Thrower

Tomorrow: video

Done. Well, trained, but no video available, so did:

Dry Stands: 2 x 10
Stands: 2 x 10
Dry Right Pivot: 2 x 10
Right Pivot: 2 x 10
Step Back line drill (dry): 2 x 10
Step Back line drill (with ball): 2 x 10

Rest tomorrow

Vet Thrower

Going to have to take few days off, annoyingly, due to a throat infection. I have learned the hard way that it's better to rest and let these things clear up, as ignoring them and keeping going ultimately results in even more missed training. I'll do some 'studying' on youtube to keep my mind on the job. Hopefully I'll be back in action by the end of the week.

Vet Thrower

This turned into a bad cold, so I have not trained all week. It has pretty much cleared up now, and I should be fully recovered by tomorrow, so will do:

Dry Stands: 3-5 x 10
Stands: 3-5 x 10
Dry Right Pivot: 3-5 x 10
Right Pivot: 3-5 x 10
Step Back line drill (dry): 3-5 x 10
Step Back line drill (with ball): 3-5 x 10

Vet Thrower

Vet Thrower wrote: »

Dry Stands: 3 x 10
Stands: 3 x 10
Dry Right Pivot: 3 x 10
Right Pivot: 3 x 10
Step Back line drill (dry): 3 x 10
Step Back line drill (with ball): 3 x 10

Done, but accompanied by some puking, which training was nowhere near hardcore enough to be the cause of... Grr.

Oregano_State

take it easy if you're coming back after a cold/flu!

Vet Thrower

Oregano_State wrote: »

take it easy if you're coming back after a cold/flu!

Thanks. I think it was just one of those things that happen at the end of a cold. My kid brings home a new bug every week or so from the petri dish school that he goes to, so I just have to keep going or I'll never get anywhere.

Video analysis today. Identified a fix. Extending the left arm further in the right pivot and stand, and sweeping around with the left hand.

Step back line drill the next main area of focus. I'm not transferring my centre of gravity from my left foot to my right out of the back. I'm sitting back on my hips when I pick up my right foot, which is having the effect of pulling my centre of gravity towards the back of the circle, and preventing me from swinging my right leg around the way I should. I need to focus on pushing my hips towards the centre of the circle - letting my centre of gravity go and getting my right foot under it, instead of pulling it back to the left. Also focus on pushing my left hip out and picking up my left foot as opposed to not driving off it.

Vet Thrower

This morning:weights

Back Squat
20 x 8
50 x 8
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

Reverse Hyper
15 x 8
15 x 8
15 x 8
15 x 8

Plate sit up
3 x 20 with 15k plate

Chin ups
2 x 8 with green and purple band
5 x 5 with green band

Single Arm Push Press
22.5 x 8
22.5 x 8
22.5 x 8
22.5 x 8

Russian Twists
3 x 10 each side with 10k plate

DB Skull Crushers
12.5s x 12
12.5s x 12
12.5s x 10
12.5s x 10

Tomorrow: Drills and throws

Dry stands: 2 x 10
Stands: 2 x 10
Dry Right pivot: 3 x 10
Right pivot: 3 x 10
Dry step back line drill: 4 x 10
Step back line drill: 4 x 10

Vet Thrower

Dry stands: 2 x 10
Stands: 2 x 10
Dry Right pivot: 3 x 10
Right pivot: 3 x 10
Dry step back line drill: 4 x 10
Step back line drill: 4 x 10

Done.

3+
Use of left arm in stand improving
Balance in pivot drill improving
Balance in step back line drill - slight improvement

3-
Stands and right pivots still too rotational
Use of right leg in step back line drill. Too linear.
Centre of gravity in step back line drill. Not getting into centre of circle

Tomorrow: same again

Dry stands: 2 x 10
Stands: 2 x 10
Dry Right pivot: 3 x 10
Right pivot: 3 x 10
Dry step back line drill: 4 x 10
Step back line drill: 4 x 10

Vet Thrower

Dry stands: 2 x 10
Stands: 2 x 10
Dry Right pivot: 3 x 10
Right pivot: 3 x 10
Dry step back line drill: 4 x 10
Step back line drill: 4 x 10

Done

3+
Stands getting more linear
Use of left arm in right pivot improving
Fluidity coming into step back line drill - very slight improvement

3-
Balance in step back line drill
Use of right leg in step back line drill. Too linear.
Centre of gravity in step back line drill. Not getting into centre of circle

Vet Thrower

Tomorrow: weights

Mobility and Stability
Clock Lunges
Hurdle steps
Aeroplanes

Dead Lift
50 x 8
70 x 8
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

Elevated Split Squat
35 x 8
35 x 8
35 x 8
35 x 8

Lateral V-Sits
3 x 10 per side

Bench
Bar x 8
40 x 8
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

Bent over BB row
35 x 8
35 x 8
35 x 8
35 x 8

Hip dips
3 x 10 per side

Hammer curls
12.5 x 12
12.5 x 12
12.5 x 12
12.5 x 12

Vet Thrower

Mobility and Stability
Clock Lunges
Hurdle steps
Aeroplanes

Dead Lift
50 x 8
70 x 8
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

Elevated Split Squat
35 x 8
35 x 8
35 x 8
35 x 8

Lateral V-Sits
3 x 10 per side

Bench
Bar x 8
40 x 8
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

Bent over BB row
35 x 8
35 x 8
35 x 8
35 x 8

Hip dips
3 x 10 per side

Hammer curls
12.5 x 12
12.5 x 12
12.5 x 12 - Bit of swinging going on from this set onwards.
12.5 x 12 - Had to split into 8 & 4

Done.

Tomorrow: Drills and throws

Dry stands: 2 x 10
Stands: 2 x 10
Dry Right pivot: 3 x 10
Right pivot: 3 x 10
Dry step back line drill: 5 x 10
Step back line drill: 5 x 10

Vet Thrower

Dry stands: 2 x 10
Stands: 2 x 10
Dry Right pivot: 3 x 10
Right pivot: 3 x 10
Dry step back line drill: 5 x 10
Step back line drill: 5 x 10

Done.

3+
More linear stands
More linear right pivot
Weight transfer in step back

3-
Patience with right side
Overuse of right arm
Extending left leg out of the back

Tomorrow: Video

Vet Thrower

Tomorrow: Video

Done. Realised I can be more patient in the centre of the circle. I have more time than I think. No need to rush the right hand.

Balance out of the back is improving, but the same applies. I have more time in the centre than I am taking. There's no need to rush.

Rest tomorrow

Vet Thrower

Tomorrow:weights. Last week of current program.

Back Squat
20 x 8
60 x 8
80 x 5
100 x 5
TBD x 3
TBD x 3
TBD x 3

Reverse Hyper
20 x 8
20 x 8
20 x 8
20 x 8

Plate sit up
3 x 20 with 15k plate

Chin ups
8 x black band
5 x green and purple band
1 x AMRAP - no band
4 x 5 with green and purple band

Single Arm Push Press
25 x 8
25 x 8
25 x 8
25 x 8

Russian Twists
3 x 10 each side with 10k plate

DB Skull Crushers
12.5s x 12
12.5s x 12
12.5s x 12
12.5s x 12

Vet Thrower

Back Squat
20 x 8
60 x 8
80 x 5
100 x 5
120 x 3
140 x 3
160 x 3

Reverse Hyper
20 x 8
20 x 8
20 x 8
20 x 8

Plate sit up
3 x 20 with 15k plate

Chin ups
8 x black band
5 x green and purple band
3 x no band
5 x green and purple band
5 x green and purple band
5 x green band
5 x green band

Single Arm Push Press
25 x 8
25 x 8
25 x 8
25 x 8

Russian Twists
3 x 10 each side with 10k plate

DB Skull Crushers
12.5s x 12
12.5s x 12
12.5s x 12 (Left arm gave out after 8)
12.5s x 12 (Split into 8 & 4)

Done.

Tomorrow: Drills and throws

Dry stands: 2 x 10
Stands: 2 x 10
Dry Right pivot: 3 x 10
Right pivot: 3 x 10
Dry step back line drill: 5 x 10
Step back line drill: 5 x 10

Vet Thrower

Drills and throws

Dry stands: 2 x 10
Stands: 2 x 10
Dry Right pivot: 3 x 10
Right pivot: 3 x 10
Dry step back line drill: 5 x 10
Step back line drill: 5 x 10

Done. Focused on patience in centre of circle and use of left arm.
Some improvement, but right still coming around too soon.

Tomorrow: Weights. Last day of current cycle.

Mobility and Stability
Clock Lunges
Hurdle steps
Aeroplanes

Dead Lift
50 x 8
70 x 8
100 x 5
120 x 5
TBD x 3
TBD x 3
TBD x 3

Elevated Split Squat
40 x 8
40 x 8
40 x 8
40 x 8

Lateral V-Sits
3 x 10 per side

Bench
Bar x 8
40 x 8
60 x 5
70 x 5
TBD x 3
TBD x 3
TBD x 3

Bent over BB row
40 x 8
40 x 8
40 x 8
40 x 8

Hip dips
3 x 10 per side

Hammer curls
12.5 x 12
12.5 x 12
12.5 x 12
12.5 x 12