November Training Update

I received a new training program last week. For the month prior I had been doing a high volume of work focusing on what we call “special strength” (e.g. working the core muscles used to accelerate the hammer). Coach Bondarchuk told me that the prior program would wear me down and it would take me another training program or two to transfer the new strength into my actual throw.

That transfer is the goal of my new training program. First off, I have backed off the weights again and am doing virtually no special strength exercises. This is designed to let my core rest up after all the work it has done the past month. In the ring, I am also throwing the 10-kilogram hammer a lot. The 10k is a great transition implement. It is a heavy hammer, so activates all those core muscles. Unlike throwing dumbbells, it also allows you to turn and use regular technique in the throw. The strength is already starting to transfer over into better results and now I’m only a meter off of my personal best with that hammer. This puts me a good three to five meters ahead of where I was last November.

Below is a video of some of my training partners and I throwing at this morning’s practice session. I’m still adjusting to the 10-kilogram hammer, so my technique is a bit off. The heavy hammer also really amplifies technical problems and can be helpful in identifying what is going wrong in the throw. The main problem this morning was that my center of gravity was rising as I began my first turn. This was an issue I had during the season since it moves my low-point off to the right and causes a variety of other problems throughout the throw. My training partners are also having a good Autumn. Mike switched from three to four turns last month and has been adjusting to it very quickly. Ryan made huge strides last year and is looking even better this fall. Sultana has also been dropping some bombs as always.