TRAINING UPDATE: 02-05-2017

Greetings from the hill country of Texas!   I thought I’d take a moment to talk about nutrition at the top of my blog post instead of the bottom.  This is a long post so thanks ahead time for reading through to bottom.

Diet:

I’m moving back into a meal plan based on ingredient quality and also on ratios.  Put simply I’ll be eating roughly 15% protein, 20% carbs and 65% fat which is a basic Paleo approach that should work well with my Type II Diabetes.  I have found the Ketogenic approach to have some side effects that I’d rather not deal with.  I’m kicking around the idea of doing a  nutritional restart program to solidify the diet plan and give me a base for meal planning moving forward but for now I’ll just use ratios and clean eating as my base.

Throws:

I had a throws practice on Saturday where my buddy Terry and I worked the standing throw using a “deconstructed progression drill”.  Another buddy of mine, named BJ Ketchum, gave me this shot put drill but didn’t name it so I coined “deconstructed progression drill”.  The drill is pretty straight forward.  You get into the power position without a shot put in your hand and drop back so all of your weight is over your trailing foot.   Reach up into the direction of your throw, clear the reach by pulling down into the block, rotate your trailing foot in unison with your reach arm’s elbow and set up the stretch reflex across your chest while still retaining separation.  Put the imaginary shot put keeping a big chest and “climbing” the front leg.  Basically you are splitting this up into small manageable pieces for 3 reps.  Next add the shot put for 3 more reps just dropping it at the put.  Lastly, increase the speed gradually over 3 more reps and then finish up with 3 full speed standing throws.  For the next few practices I’ll only be doing standing throws in an effort to make my finish is rock solid before I move to rotational throwing.  I’m using a similar approach to discus.  The point here is that I’m going back to basic throwing mechanics and building a new base.  I will say this, my very last standing shot put throw was very near my PR for full throws so I think the bench program is helping.  I feel like my general athleticism, power, strength and skill are finally starting to come together.

 

Training:

I finished week 8 (de-load week) of the Smolov Jr. bench press adaptation and I feel fantastic!  My right shoulder is also fully recovered from the rack mishap earlier this week and felt pretty good throwing shot put on Saturday.  Overall my body feels pretty good and I’m ready to take on the Intense Cycle of the Smolov Jr.

Thanks for reading my blog!

So here is what my next 4 weeks look like:

INTENSE CYCLE
WeekDayLiftSetsRepsWeight
91113205
91214235
91334270
91415285
92113190
92213220
92314255
92413285
92525270
93114205
93214220
93354255
101114190
101214220
101314255
101413285
101524285
102113205
102213235
102313270
102433285
102513300
103113205
103213235
103314270
103445285
111113190
111213220
111313255
111455285
112113190
112213220
112313255
112423300
113113205
113213235
113313270
113443300
121113220
121214255
121355285
122113220
122213255
122343300
123113235
123214285
123334255

 

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