I had my first test/check of my hypothesis for the throwing experiment. I competed on Saturday and kind of surprised myself when I was able to throw the 16lb shot 15.82m (51’11”). I had been training around 14.30-14.50m, so going into this meet I was expecting to throw around 15.24m or 50ft. This would have been fine with me. When I set up this experiment I expected the first year to be rough, because I thought my technique would be rough and the strength would not be there yet. However, Saturday my technique felt really solid, most of the big concepts such as balance, posture, and separation were present, so I was able to be aggressive. As far as where my strength is at I will find out more this week when I max the squat, bench, and deadlift.
I am very encouraged right now that I will be able to improve while only training 6 hours a week. Last year, I opened the season at 15.71m (51’6”), so my throw Saturday was the best season opener I have had. An important note is that I am 15lbs lighter then I was at the first meet last year. All of these factors have me encouraged that I can improve, however how long or how much I can improve training 6 hours a week is yet to be determined. Eventually, 6 hours may not be enough work to improve, but I don’t foresee reaching that point for several years.
Training the past couple weeks broke down like this:
|Training Week of 11/5|
|Sunday 11/26||Monday 11/27||Tuesday 11/28||Wednesday 11/29||Thursday 11/30||Friday 12/1||Saturday 12/2|
|Shot Put Practice 2:00-3:00pm||Squat Workout 9:00-10:00pm||Bench Workout 9:00-10:00pm||Deadlift Workout 9:00-10:00pm|
|1-hour||1 hour||1 hour||1 hour|
|Total Hours||4 hours|
|Training Week of 12/3|
|Sunday 12/3||Monday 12/4||Tuesday 12/5||Wednesday 12/6||Thursday 12/7||Friday 12/8||Saturday 12/9|
|Shot Put Practice 1:00-2:00pm||Squat Workout 6:00-7:00pm||Bench Workout 7:00-8:00pm||Throwing Session 3:00-4:00pm Deadlift Workout 4:00-5:00pm||Track Meet 1:00-2:00pm|
|1-hour||1 hour||1 hour||2 hour||1 hour|
|Total Hours||6 hours|
I just want to mention a couple notes from training the past couple weeks. First, the Nov. 30 deadlift workout went really well, I was able to deadlift 305lb for 10. Last week, I set up a small peak for the meet and max-outs next week. I worked up to a few heavy singles around 75-85% and then removed a little volume from my accessory work as well. I was feeling good at the meet and hopefully will feel great when I max squat on Monday.
Life has been going really well the past couple weeks. I finished up the first semester of my second master’s degree with what I expect to be a 4.0. My athletes competed very well in their first meet with two school records and numerous personal bests. I am pleased with the progress they have made already and I am excited to see what they will do in the future. Overall life and training have been going well, and I am looking forward to max-outs this week.
Not Great but Getting Better