please critique my latest workout cycle

[dzuljas]

monday

hang cleans 2x5, 2x4
back squats 2x5, 2x4
hamstring curls 3x8
leg extensions 3x8
crunches 3xfailure
pikes 3x25
russian twists 3x20
back extensions 3x8

tuesday

bench press 2x5, 2x4
incline dumbell press 3x6-8
bench dumbell flies 3x6-8
single arm cable curls 3x8
dumbell curls 3xup and down rack til failure

thursday

hang pulls 2x5, 2x4
hamstring curls 3x8
leg extensions 3x8
crunches 3xfailure
pikes 3x25
russian twists 3x20
back extensions 3x8

friday

behind the neck split jerk 2x5,2x4
dumbell shoulder press 3x6-8
upright rows 3x8
side cable deltoid raises 3x8
french dumbell press 3x8
skull crushers 3x8
tricep press down 3x8

saturday

shrugs 3x8
cybex mid row 3x8
wide grip lat pulldown 3x8
weight assisted pull ups 3x8
crunches 3xfailure
pikes 3x25
russian twists 3x20
back extensions 3x8

 

[IronLion]

What are the goals?... it is not a bad design but you could change the rep scheme and drop some of the isolation moves if you are not bodybuilding.

 

[dzuljas]

ironlion, i throw shotput, discus, and weight, my goals are to get stronger and more explosive and strengthen my core. Any suggestions?

 

[thebrute]

i would do some high reps but to work on explosiveness. this is what i'm doing now and its helpin as long as your focusing on speed since that's what your goin for. tb

 

[IronLion]

I have a whole lot of suggestions...lol...take what you want

For the Strength part: you need to develop as much force over a short distance so you should be training for power, and the olympic base is the right track. You should keep the reps on the olympic lifts pretty low like 4 and less, because you'll never have to throw a shot five times in a row without rest.

For the Core Work I would use some odd lifts along with the tornado ball. Bent presses are my favorite, windmills, Landmines, and turkish get ups are all great core strengtheners and have the added bonus of extra shoulder work thrown in. I would invest in a wobble board for balance work, especially weighted balance work. Many athletes neglect this and it makes no sense, your balance is directly related to your ability to create force with your lower body and the better your balance is the more force you can handle. Also it might help on some of the throws where you end up wobbling over the board. I could go on but I will leave it at that for now.

I would seriously consider a speed day for your upper body. If you are doing a lot of olympic moves then you don't need a dynamic lower day. Push presses, kb or db swings plus throws...ect. all great exercises for throwers.

If any of this makes sense let me know and I'll keep going

 

[dzuljas]

tornado ball. Bent presses are my favorite, windmills, Landmines, and turkish get ups are all great core strengtheners and have the added bonus of extra shoulder work thrown in

what is a tornado ball and all of these exercises, i have never heard of them. Do you think i should get rid of some of the bodybuilding exercises, if so what should i put in their place?

 

[Smurfy]

dz - why are you doing leg curls and extensions twice a week i doubt this will make your legs any stronger. these are isolation moves and same witht the cable curls for biceps

 

[IronLion]

Replace the bodybuilding isolation moves with more compound moves that require total body coordination and core stability, this will help develop your throwing more than bigger muscles. The tornado ball is basically a 10-15 pound rubber medicine ball attached to a rope, there is a pic in my gallery of me using one. It is a superior version of the russian twists you have in your routine, if you are talking about the ones using weight.

run a search over at t-mag for some of the odd lifts I mentioned, there are pictures of most.

 

[dzuljas]

cool thanks bro, i shot ya some karma

 

[dzuljas]

monday

hang cleans 2x5, 2x4
back squats 2x5, 2x4
hamstring curls 3x8
leg extensions 3x8
crunches 3xfailure
pikes 3x25
russian twists 3x20
back extensions 3x8

tuesday

push press 2x5, 2x4
bench press 2x5, 2x4
incline dumbell press 3x6-8
bench dumbell flies 3x6-8
single arm cable curls 3x8

thursday

hang pulls 2x5, 2x4
good mornings 2x5, 2x4
crunches 3xfailure
pikes 3x25
russian twists 3x20
back extensions 3x8

friday

behind the neck split jerk 2x5,2x4
power curls 2x5, 2x4
dumbell shoulder press 3x6-8
upright rows 3x8
skull crushers 3x8

saturday

shrugs 3x8
bent over rows 3x8
wide grip lat pulldown 3x8
crunches 3xfailure
pikes 3x25
russian twists 3x20
back extensions 3x8


does this look better?? I will take a look at those exercises you mentioned also. I highlighted the exercises I added in red, and I took some isolation moves out.

 

[revexrevex]

Why are you doing dumbell flies, leg extensions and hamstring curls?

 

[dzuljas]

i do dumbell flies because they emulate the discus throwing motion, i do them with a slight bend in my elbow and really get a good stretch. I do the leg extensions and hamstring curls just to make sure they are getting worked enough, and i sprint 2x a week so hamstring curls are good to prevent pulled hamstrings while sprinting.