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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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coolcolj
New member
came across this post by Coach Mac, on the Ring Blogs
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The Tendo Unit...IF you are a SERIOUS coach or thrower...you are QUESSING at your training IF you don't have access to this. Training is INDIVIDUAL. We are establishing training parameters as we speak at (3) regional area's in the throws.
We, as throwers, have to know the VELOCITY of the bar. This unit measures the speed of the lift as well as the wattage. I'm so old that we use to use a paper clip that would come off of the collar at lock-out and a stop watch to measure the TIME component....to take the weight on the bar...the TIME and WEIGHT lifted was way too much work. Attach this Kevlar line to a wt-lifting belt and jump up and you get the Meters -per-second on your vertical. We also use this as a way to determine recovery of the CNS...(nervous system) It measure's the concentric (positive movement) as well as the eccentric( negative movement)...this will tell you that when you step off a plyo box you are moving at the speed of gravity (9.8 meters per second)....and IF your ability is IMPROVED to reverse our direction...you will THROW FARTHER !!!
We have found a way to accelerate the eccentric movements and shorten the stretch reflex or coupling moment to make this a HIGHER velocity . Our results this year have been nothing short of FANTASTIC...our average improvement in the first 6-weeks in the Safety Squat was 280-lbs. with a high of 330-lbs. We tested stand throws TODAY and the standing shot was up a high of 5-feet in (3) throwers and we had a p.r. in the discus from a stand...Big GRIN.
STAND bye for more developments...and a HUGE THANKS to all of the student-athletes that have inspired me to become a better coach...!
---
We have timed the negative (eccentric contractions) with the TENDO Unit just using regular weight and if the bands (are attached correctly) they can TRIPLE the acceleration in the down portion. Since EVERY thrower has to go DOWN...before they go UP...we think that your ability to handle these accelerated loads will build stabilty and increase your ability to INCREASE your reversal stregth. Once you can hadle these VELOCITIES you'll increase your LIMIT STRENGTH.
This TURBO Boost will enable a thrower to shorten the amortization phase...here is the DISCLAIMER: much like putting a TURBO CHARGER on your car and then adding HIGH octane airplance fuel...these workouts will make you very POWERFUL...however ...like a car...your motor can blow up from the HEAT !!! I would HIGHLY recommend having the ability to do 1 1/2 to 2 times bodyweight in squats before adding this variant to your training. Range Of Motion...we are at least 2" below parralell and either use a BOSU ball or a Anti-burst Swiss ball...with a dynamic load of over 2,000 pounds. This accompishes a couple of things...it diminishes the shock too L-5 ( major weight bearing lower lumbar) and it increase the SPEED of the amortization phase...!
-----
The Tendo Unit...IF you are a SERIOUS coach or thrower...you are QUESSING at your training IF you don't have access to this. Training is INDIVIDUAL. We are establishing training parameters as we speak at (3) regional area's in the throws.
We, as throwers, have to know the VELOCITY of the bar. This unit measures the speed of the lift as well as the wattage. I'm so old that we use to use a paper clip that would come off of the collar at lock-out and a stop watch to measure the TIME component....to take the weight on the bar...the TIME and WEIGHT lifted was way too much work. Attach this Kevlar line to a wt-lifting belt and jump up and you get the Meters -per-second on your vertical. We also use this as a way to determine recovery of the CNS...(nervous system) It measure's the concentric (positive movement) as well as the eccentric( negative movement)...this will tell you that when you step off a plyo box you are moving at the speed of gravity (9.8 meters per second)....and IF your ability is IMPROVED to reverse our direction...you will THROW FARTHER !!!
We have found a way to accelerate the eccentric movements and shorten the stretch reflex or coupling moment to make this a HIGHER velocity . Our results this year have been nothing short of FANTASTIC...our average improvement in the first 6-weeks in the Safety Squat was 280-lbs. with a high of 330-lbs. We tested stand throws TODAY and the standing shot was up a high of 5-feet in (3) throwers and we had a p.r. in the discus from a stand...Big GRIN.
STAND bye for more developments...and a HUGE THANKS to all of the student-athletes that have inspired me to become a better coach...!
---
We have timed the negative (eccentric contractions) with the TENDO Unit just using regular weight and if the bands (are attached correctly) they can TRIPLE the acceleration in the down portion. Since EVERY thrower has to go DOWN...before they go UP...we think that your ability to handle these accelerated loads will build stabilty and increase your ability to INCREASE your reversal stregth. Once you can hadle these VELOCITIES you'll increase your LIMIT STRENGTH.
This TURBO Boost will enable a thrower to shorten the amortization phase...here is the DISCLAIMER: much like putting a TURBO CHARGER on your car and then adding HIGH octane airplance fuel...these workouts will make you very POWERFUL...however ...like a car...your motor can blow up from the HEAT !!! I would HIGHLY recommend having the ability to do 1 1/2 to 2 times bodyweight in squats before adding this variant to your training. Range Of Motion...we are at least 2" below parralell and either use a BOSU ball or a Anti-burst Swiss ball...with a dynamic load of over 2,000 pounds. This accompishes a couple of things...it diminishes the shock too L-5 ( major weight bearing lower lumbar) and it increase the SPEED of the amortization phase...!
coolcolj
New member
and ties in with these 2 articles by kelly Bagget
http://www.higher-faster-sports.com/muscletyping.html
http://www.higher-faster-sports.com/fasttwitchmachine.html
I've seen it myself on Full Squats. I had been doing heavy squats for a while, and it wasn't going anywhere, but a few weeks after I introduced reactive squats, it went up.
http://www.higher-faster-sports.com/muscletyping.html
http://www.higher-faster-sports.com/fasttwitchmachine.html
I've seen it myself on Full Squats. I had been doing heavy squats for a while, and it wasn't going anywhere, but a few weeks after I introduced reactive squats, it went up.
coolcolj
New member
Thursday 13th January - Cycle 2 Get Lean+Maintain Strength - Week 25 - Day 3 - Lower 2 - Microcycle 6 - workout 2
Excellent workout today, despite poor sleep. The 40 min nap just before really helped refresh me.
Pretty heavy at the gym though, but I was jumping a touch better.
Bodyweight at the gym - 224lbs
Workout Rating - 9/10
Workout time - 1.5 hours
Warmup
1) Reverse hypers - BWx10
2) Incline situps x1 held with 5 twists each way + 5 with Russian twists to each side at the top - arms held outstretched
3) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.
4) Ankle Hops - 3x20
5) Olys - did one of each in between the warmup sets of the rest of the exercises before moving onto the CleanPulls
A few sets of stuff with the bar
PowerClean + HighHang SquatClean + Powerjerk - 89lbs
SquatClean + Powerjerk - 89lbs, 119lbs, 155lbs
Rotating between each exercise
rest - 30secs to 1 min for warmups. 2 to 2.5 mins between each exercise after warmups.
Vertical Jumps
Vertical Jumps x 3 ---> before starting everything 30-40secs rest between each - looked tro be about 3+ inches aboive the mark, so perhaps a 0.5 to 1 inch improvement
Then did a one step jump, popped ceiling panel up with head - felt like 2+ inches above it - a bit higher than before
Then did 2 similar jumps but from a standing start, and both touched my head on the ceiling. So it's up a bit
Done before each set of Reactive Squat into JumpSquat
Rotation 1) one step jump --> head level with ceiling
Rotation 2) one step jump --> head level with ceiling
Rotation 3) one step jump --> head barely below ceiling
Full Oly Back Squats - in Oly Shoes - RAW
Warmup sets - alternating between back and frontsquats - divebombed down BWx5, Barx5, 95x5, 135x5, 185x5, 225x4, 255x3, 295x2
FrontSquats - 95x5, 185x2
about 84% of (85%BW+1RM) - fast down, braked just before bottom, max speed up
Rotation 1) 295lbs x 3
Rotation 2) 295lbs x 3
Rotation 3) 295lbs x 1 ---> slow reversal and too much strain
Squats felt heavy and funny at first since I hadn't any in almost 2 weeks, but
once into the worksets it felt fine. I was going down even faster than before, and braking just before rock bottom, about 2-3 inches higher. Could really feel the hams and glutes work hard. Unlike in the past where I would freefall and bounce a bit at the bottom. Guess it means I am stronger now, able to absorb and reverse it better. I'll keep at this weight until I can blast it up in 0.9 secs on the concentric. Was about 1 sec today, used to be about 1.1 sec, so a small improvement already. 1 sec on eccentric.
Reactive Squat into Jump - in sneakers
Warmup sets - Bar x5
about 52% of (85%BW+1RM) - Relax and Drop down, pull feet up a bit, and then brake hard into a jump. Land and reset
Rotation 1) 115lbs x 3
Rotation 2) 115lbs x 3
Rotation 3) 115lbs x 3 ---> form worse and much lower
I kept losing balance landing on the first rep of each set. Also landing heavily on heels. In any case I wasn't feeling confident landing on the balls of the feet.
Reactive Clean Pulls - in Oly Shoes - HookGrip - RAW
warmups - 175x3, 205x3, 243x3
Started from floor, divebombed down and reverse 2-3 inches above the floor
about 66% of (50%BW+1RM)
Rotation 1) 263lbs x 3
Rotation 2) 263lbs x 3 ---> slower eccentric and reversal
This felt much lighter than I expected. I know I can squatclean this, but I'm looking forward to powercleaning it.
The eccentric fired the hell out of lats though!
Dumbell reactive SplitSquats - in Sneakers
drop into split from standing start - left leg first - react back to standing start switch legs and repeat
Rotation 1) 2x35lb dumbells x 4
Rotation 2) 2x35lb dumbells x 4
Backward Semi Stiff-Legged Altitude Drops
Warmups - 6inches x 5, 12inches x1
Heels off the floor and exploding into calf raise
Rotation 1) 12 inches x 5
Rotation 2) 12 inches x 5
Rotation 2) 6 inches x 5
Time to beef up my calf force absorbtion. One cause of my recent shin aches. Body didn't seem able to handle 12inches, felt some shock travel through the body. So will stay at 6 inches for a while
Cooldown
Toe Curls
25lb barbell x15, one leg over the other x 15
Just to work the tibs a bit.
Lower range partial Reverse Hypers BWx10
layed over a swiss balll to stretch out the spinal erectors x 1min
Excellent workout today, despite poor sleep. The 40 min nap just before really helped refresh me.
Pretty heavy at the gym though, but I was jumping a touch better.
Bodyweight at the gym - 224lbs
Workout Rating - 9/10
Workout time - 1.5 hours
Warmup
1) Reverse hypers - BWx10
2) Incline situps x1 held with 5 twists each way + 5 with Russian twists to each side at the top - arms held outstretched
3) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.
4) Ankle Hops - 3x20
5) Olys - did one of each in between the warmup sets of the rest of the exercises before moving onto the CleanPulls
A few sets of stuff with the bar
PowerClean + HighHang SquatClean + Powerjerk - 89lbs
SquatClean + Powerjerk - 89lbs, 119lbs, 155lbs
Rotating between each exercise
rest - 30secs to 1 min for warmups. 2 to 2.5 mins between each exercise after warmups.
Vertical Jumps
Vertical Jumps x 3 ---> before starting everything 30-40secs rest between each - looked tro be about 3+ inches aboive the mark, so perhaps a 0.5 to 1 inch improvement
Then did a one step jump, popped ceiling panel up with head - felt like 2+ inches above it - a bit higher than before
Then did 2 similar jumps but from a standing start, and both touched my head on the ceiling. So it's up a bit
Done before each set of Reactive Squat into JumpSquat
Rotation 1) one step jump --> head level with ceiling
Rotation 2) one step jump --> head level with ceiling
Rotation 3) one step jump --> head barely below ceiling
Full Oly Back Squats - in Oly Shoes - RAW
Warmup sets - alternating between back and frontsquats - divebombed down BWx5, Barx5, 95x5, 135x5, 185x5, 225x4, 255x3, 295x2
FrontSquats - 95x5, 185x2
about 84% of (85%BW+1RM) - fast down, braked just before bottom, max speed up
Rotation 1) 295lbs x 3
Rotation 2) 295lbs x 3
Rotation 3) 295lbs x 1 ---> slow reversal and too much strain
Squats felt heavy and funny at first since I hadn't any in almost 2 weeks, but
once into the worksets it felt fine. I was going down even faster than before, and braking just before rock bottom, about 2-3 inches higher. Could really feel the hams and glutes work hard. Unlike in the past where I would freefall and bounce a bit at the bottom. Guess it means I am stronger now, able to absorb and reverse it better. I'll keep at this weight until I can blast it up in 0.9 secs on the concentric. Was about 1 sec today, used to be about 1.1 sec, so a small improvement already. 1 sec on eccentric.
Reactive Squat into Jump - in sneakers
Warmup sets - Bar x5
about 52% of (85%BW+1RM) - Relax and Drop down, pull feet up a bit, and then brake hard into a jump. Land and reset
Rotation 1) 115lbs x 3
Rotation 2) 115lbs x 3
Rotation 3) 115lbs x 3 ---> form worse and much lower
I kept losing balance landing on the first rep of each set. Also landing heavily on heels. In any case I wasn't feeling confident landing on the balls of the feet.
Reactive Clean Pulls - in Oly Shoes - HookGrip - RAW
warmups - 175x3, 205x3, 243x3
Started from floor, divebombed down and reverse 2-3 inches above the floor
about 66% of (50%BW+1RM)
Rotation 1) 263lbs x 3
Rotation 2) 263lbs x 3 ---> slower eccentric and reversal
This felt much lighter than I expected. I know I can squatclean this, but I'm looking forward to powercleaning it.
The eccentric fired the hell out of lats though!
Dumbell reactive SplitSquats - in Sneakers
drop into split from standing start - left leg first - react back to standing start switch legs and repeat
Rotation 1) 2x35lb dumbells x 4
Rotation 2) 2x35lb dumbells x 4
Backward Semi Stiff-Legged Altitude Drops
Warmups - 6inches x 5, 12inches x1
Heels off the floor and exploding into calf raise
Rotation 1) 12 inches x 5
Rotation 2) 12 inches x 5
Rotation 2) 6 inches x 5
Time to beef up my calf force absorbtion. One cause of my recent shin aches. Body didn't seem able to handle 12inches, felt some shock travel through the body. So will stay at 6 inches for a while
Cooldown
Toe Curls
25lb barbell x15, one leg over the other x 15
Just to work the tibs a bit.
Lower range partial Reverse Hypers BWx10
layed over a swiss balll to stretch out the spinal erectors x 1min
coolcolj
New member
clips from today
Right click on clip and save to avoid errors
Jumps
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_Jumps_13Jan04.mpg
All 3 sets of Reactive squat Jumps with 115lbs. You can see me fatiguing each set - form etc
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_REASquatJump115_3x3_13Dec05.mpg
Squat with 295lbs and CleanPull with 263lbs
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_Squat295x3_CleanPull263x3_13Dec05.mpg
Right click on clip and save to avoid errors
Jumps
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_Jumps_13Jan04.mpg
All 3 sets of Reactive squat Jumps with 115lbs. You can see me fatiguing each set - form etc
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_REASquatJump115_3x3_13Dec05.mpg
Squat with 295lbs and CleanPull with 263lbs
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_Squat295x3_CleanPull263x3_13Dec05.mpg
coolcolj
New member
Very mild drain, not too bad. need more sleep, but I don't feel too bad.
Overall body ache. Moderate soerness in my traps, quads, calves and posterior chain. Especially in my upper hams.
When I finished my shift at my part time job this morning, I walked into the office, and the Boss's wife saw me. I've been working here for 3+ years now.
she said "You've doubled your weight since you started working here haven't you?"
I said "Yeah I went from 80kg to 99kg, but I've put on some fat as well"
She then said "You don't look fat, you look muscley.You look good"
She was heaping all kinds of praise on me, and her husband started getting jealous
Actually I am pretty fat, maybe to normal people I'm not, because the muscles give the illusion of better shape etc. Still maybe it's good to know that females do notice
A few weeks back I bumped into one of my cousins who I haven't seen in a while and he asked if I was bodybuilding..hmm I don't even train for shape and size
Overall body ache. Moderate soerness in my traps, quads, calves and posterior chain. Especially in my upper hams.
When I finished my shift at my part time job this morning, I walked into the office, and the Boss's wife saw me. I've been working here for 3+ years now.
she said "You've doubled your weight since you started working here haven't you?"
I said "Yeah I went from 80kg to 99kg, but I've put on some fat as well"
She then said "You don't look fat, you look muscley.You look good"
She was heaping all kinds of praise on me, and her husband started getting jealous
Actually I am pretty fat, maybe to normal people I'm not, because the muscles give the illusion of better shape etc. Still maybe it's good to know that females do notice
A few weeks back I bumped into one of my cousins who I haven't seen in a while and he asked if I was bodybuilding..hmm I don't even train for shape and size
Last edited:
coolcolj
New member
Most of my overall aches are gone, but my VMO and hammie/glute tie in is still really sore!
Anyway when I jump my legs tend to swing back. So according to Chris Korfist, I am posterior chain heavy in my recruitment
But I am not so sure if I am quad deficient...my quads are huge, and I do a lot of frontsquats and oly fullsquats, squat cleans and off course power jerks where I do push my knees well forward. Then again with the amount of pulls I do maybe I do rely more on my posterior chain more..who would have thought? Or it could be just that with all the olys I do, my recruitment patterns have become such
Anyway when I jump my legs tend to swing back. So according to Chris Korfist, I am posterior chain heavy in my recruitment
But I am not so sure if I am quad deficient...my quads are huge, and I do a lot of frontsquats and oly fullsquats, squat cleans and off course power jerks where I do push my knees well forward. Then again with the amount of pulls I do maybe I do rely more on my posterior chain more..who would have thought? Or it could be just that with all the olys I do, my recruitment patterns have become such
Dreambrother
New member
Yes, last year I got to an alltime high weight of 132 Kg, despite having a humongous waistline but my back/chest/shoulders all ways get bigger, making the damge not so noticable (all I did last year was on average one throwing session per week, plus maybe some light snatches once a month)
Nothing can compare to sarcomeric hypertrophy, I'm very fortunate that when i first started lifting over 8 years ago I only wanted to be a shot putter, so I tried to find out out as much as I could about what they did. I was Deadlifting and Squatting literally from day one. Throwers are big and muscular not always as a reult of natural selection (oh yeah a lot of them are fat too, but that's an individual choice).
Dreambrother
New member
This is what a thrower should look like!
I think probably the greatest thrower of all time, His diary entries for he iaaf.org website were an absolutely compelling read (He's got the sort of mind and approach to training/comp that would make DB salivate to work with him!). I think he's 1.87m and 97Kg, third longest hammer throw in history and the reigning Olympic Champion.
I think probably the greatest thrower of all time, His diary entries for he iaaf.org website were an absolutely compelling read (He's got the sort of mind and approach to training/comp that would make DB salivate to work with him!). I think he's 1.87m and 97Kg, third longest hammer throw in history and the reigning Olympic Champion.
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