Throwing Experiment Mid-Season Update: June 21, 2018

BG 2 PictureThe outdoor season has gone as expected so far this year. The main focus since starting this experiment has been on the weight room, so I have not been fresh at any meet I have competed at this year. My season’s best marks are: Discus 49.00m, Shot Put 15.72m, Hammer 49.08m. These marks are slightly below my personal bests, but I still have at least 2 more meets remaining on my schedule.

My current season’s bests are consistent with my expectations based on how I have been progressing in the weight room. However, my progression in the weight room has not been as fast as I thought it would be when I set my throwing goals for the year (Shot Put 17.00m and Discus 53.00m).

My senior year of college we backed off the weight room tremendously, so I would have plenty of opportunities to improve my marks. I was able to throw well the entire season and still hit personal bests late in the season, but by the time I started this experiment in July I had lost a considerable amount of strength.

It has taken me longer than I expected to get back from this deficit, but at this point I feel like I am the strongest I have ever been and I expect to hit personal best in all of my main lifts very soon. With that being said, I still have the expectation of getting close or setting new personal bests in the shot put and discus during the latter half of my season.

Changes to my lifting program

At the start of May, I decided it was time to stop using Windler’s 531 as the basis of my program.  In the Pre-season Update, I mentioned all the changes I had made to the original 531 program to get the program to fit my needs.  These changes helped me address some weaknesses, but I still felt constricted by the 531 template. The program did a very good job of getting me back into shape, but I felt like it was time to add some work and really start trying to push my numbers up.

My new program addresses the two main concerns I had with the 531 program.  First, my new program has a lot more volume at heavier weights. Second, I have all the main exercises I want included in my program.  Here is the basic template for my new program.

New Program Template
Week Day 1 Day 2 Day 3 Day 4
Week 1 Box Squat 5×5 Power Clean 3×3 Deadlift 5×5 Snatch 3×3
Bench 5×5 Front Squat 3×5 Incline 5×5 Overhead Press 3×5
Week 2 Box Squat 5×3 Power Clean 3×2 Deadlift 5×3 Snatch 3×2
Bench 5×3 Front Squat 3×8 Incline 5×3 Overhead Press 3×8
Week 3 Box Squat 5×5 Power Clean 3×3 Deadlift 5×5 Snatch 3×3
Bench 5×5 Front Squat 3×5 Incline 5×5 Overhead Press 3×5
Week 4 Box Squat 5×3 Power Clean 3×2 Deadlift 5×3 Snatch 3×2
Bench 5×3 Front Squat 3×8 Incline 5×3 Overhead Press 3×8
Week 5 Box Squat Work up to a heavy single Power Clean Work up to a heavy single Deadlift Work up to a heavy single Snatch Work up to a heavy single
Bench Work up to a  heavy single Front Squat 3×10 Incline Work up to a heavy single Overhead Press 3×10

 

During the first 2 weeks of the program, I do not use any gear (Belt, Knee Sleeves, Straps, or Wraps). The last 3 weeks of the program I use gear again.

I got this idea from Dan Green, power lifter, who I heard speak on a podcast about changing exercises to decrease overall fatigue. Dan talked about programing different variations of squats, because a lift such as front squat is naturally lighter even at a high intensity, so he can still get the work in without the level of fatigue of doing back squats at the same intensity.  In this same line of thinking he also mentioned using gear in the same fashion.

One benefit I have noticed from not using gear for the first 2 weeks of every cycle is that my technique has gotten better and I can feel myself bracing more effectively.  I also think that it strengthens and improves mobility in some of my joints. These improvements ultimately help me move more weight and put in more work when I put the gear back on.

This is a general overview of my current program. I plan to go into further details in the Day to Day blog, and provide more on the thought process behind the program in later Throwing Experiment updates.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s