Throwing the heavy stuff

As spring approaches, I am starting my final preseason preparations for the season. Normally, this is the time of year where I tend to throw heavier hammers to build up the specific strength I need to throw the hammer further. While weight room strength plays a role in the hammer throw, it is more important to obtain specific or “special strength” and the only means of doing this is through throwing heavy hammers as well as doing similar exercises that mimic the competitive movement. This season, Coach Bondarchuk has me throwing the 9 and 10 kilogram (20 and 22 pound) hammers several days a week and the competitive hammer (16 pounds) several days a week. The variety is great, but in February I will throw only the heavy hammers before beginning to throw the competitive implement as the season begins in April. It has been two years since I have thrown the 10 kilogram hammer and it is exciting to see the progress I have made in the meantime. I’ll try and post again about my goals for the season in the next few days.