Update Spectacular
Alright; enough pouting and dragging my feet ––it’s time for a new blog entry.
First of all: Congats to my friends Scott Russell (Canada, Javelin) and Anna Willard (USA, Steeplechase) for qualifying for the Olympics. Both Scott and Anna are great people and both are in great position to make finals.
Instead of crying bitterly over my failed season, I’m going to focus on the future. The future. Yes the future. And the future is such: Get back into shape. Get my strength levels up to where they once were. Get my motivation back. Brush up on my Spanish and Arabic (not related to track, but important in keeping a human balance).
Every javelin thrower, coach, fan, etc. will tell you that technique is more important than strength. I would agree with this ascertation. However, I cannot help but remember the good ole’ days (~ 2 years ago) when I set my P.R. I weighed approximately 235 lbs and I was, by all measures, much stronger. The last two years I competed at a bodyweight of 205 lbs. Looking back, I think this weight drop was a little dramatic as it negatively affected my strength levels. So, my summer project is to get my weight up to 215 and my strength up to a respectable level.
So far….the only lift/exercise that I’ve done that can be easily measured is the back squat. My last workout was 8 sets of 4 reps with 405 lbs. My PR in this lift is 500lbs for 3 reps. Once I get to 500 lbs for 1 rep I’m going to back off and focus on faster lifts with lighter weights.
There are, of course, no set lifting maxes that a javelin thrower must have to throw a certain distance. However, a thrower’s need for strength, speed and explosive power is undeniable. My plan is to hit these following maxes this fall so that I can back off and focus almost entirely on technique through the winter and spring. Back Squat: 500lbs. Hang Snatch: 235lbs for 3 reps. Hang Clean: 315lbs for 3 reps. Back Jerk: 315lbs.
I have a whole other set of goals for medicine ball throws, jumps and sprints, but I’ll save those for later.
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• Update Spectacular
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