Training update

I started a new program today. I trained through the holidays this year and it was alright. When Dr. B came back he told me he trained by himself for 15 years. No coach or even a training partner to help guide him. He became and Olympic champion/World record holder totally by feel, and his own research. I feel that is pretty inspiring and amazing. We had a few one-on-one session where he talked a little bit more about my technique and what needs to be changed. I will touch on that in a future post.

So here it is.
5kg X3
8kgx3

lifting
ball throws
box jumps
plate twists
medicine ball abs

Three sets of throwing and lifting.

I'm pretty busted from the first practice but am absolutely sure that I'll adapt in a few training sessions.

All the best for the new year!

MGL

Training update

Training hasn't been going so well the past week or so. After my first day of the new program my distances have been going down. My rhythm is totally off and according to Dr. B, I have no energy. So he's decided to reduce my volume by dropping a practice a day for 10 days. I really hope it works.
Outside of my rhythm being off, I'm improving on bending my chest on the entry and staying down through the throw.

So I'll keep you all posted on my progress.

Update

I've been on a 3 part program for about 4 weeks now. I threw the 6kg 66.60m which I think is my new pb with that implement. During that program my coach gave me lots of rest, I train once a day for most of the program.
Today he gave me a new program. I threw the 6kg for 8 throws at about 62meters. Then threw the 7.2kg for a measured 59.10m. i did have a throw that was a bit farther but because of the swamp conditions on our field I was unable to locate the mark. I'm really happy with today's session. Although the marks aren't amazingly far its still great progress on 4 turns after about 2 months. My distances and technique will definitely get better in the next training cycle.

New training program

In my last post I mention Dr. B said I would have a peak condition this week, however we both think that I already had one when my results were at 58.70m with the 7.26kg. Towards the end of last week I had terrible states which prompted him to give me a new program. He did say that my marks were really good for that program and I must transfer to my 6kg with at least 66/67 meters.
So my new program is a "sets" workout, throw 5 times, lift and throw again for 3 sets.
So far I've throw 64m with the 6kg.
Our training field has been muddy and wet. It hasn't affected my training. We've had to wet down the circles to throw. As a result I've had a personal improvement with throwing in a wet ring. Before I'd be afraid of falling and usually I did. It was a huge mental problem that transferred to my technique. But for the past week I haven't slipped at all and my throws have been just as far as if I were throwing in a dry ring.
Until next time friends!

Training update

I still have a lot of errors to iron out with my four-turn technique. Although its been getting better, I still have a few off days where 4 turns just feel impossible. I've also been on one-a-days for about two weeks which was nice because I enjoyed my second half of the day.
I threw about 58.50m with the 7.26kg today and Dr. B was please. He said for the type of program that I'm on right now, 60m would be a fantastic result. He also said I should have a peak in a weeks time. I'm excited about that mark because its just about a month and a few days of doing four turns.
My knee is still giving me a lot of grief. I've been seeing Shane a physio and he says that my interior quad muscle needs to be strengthened and that the injury is an over-use injury. Some days I feel awesome and others I can barely bend my knee.
And to top of the post, It Christmas!!! Well not really, but it feels like it because of how cold its been. I just love training in -7degree weather in October.

Training update

I start my new program today. I have 15 attempts with the 7.26kg. For lifting I have a back, Olympic lift, abs, legs and special strength. I'm not feeling great and the weather has been a lot cooler and windy. I hope to get some video up of my 7.26kg soon.

4 turn video

Here is a video from my 4th practice at doing 4 turns. (Sept.14th.09)
Lots to work on but its a start.
1. Placing my weight more on both legs on my winds as opposed to my right leg.
2. Let the ball get over more to my left side.
3. Footwork transition from 1 to 2.
That will be my focus for the next few practices.

A day of change

After looking forward to a second day of have Dr. Bondarchuk back and refining my technique, I was given an unexpected surprise, I was told to try 4 turns! I've always done three turns. Most of my previous coaches as well as DR. B have said my footwork was to sloppy to move to four. So of course my initial response in my head was, "what a disaster this will prove to be", but it turned out alright. Its not hard for me to wrap my head around the timing of the change, being that its the start off the off season but the first attempt felt very awkward. Trying to do a toe turn wasn't really the problem but connecting my third to my fourth turn was difficult because physically I wanted to release which cause my 3 and 4 to look funky. But it was a great challenged that I can't wait to work on tomorrow. It's really good to have supportive training partners as well. If I felt like I looked like a total goof they sure didn't tell me.

Training update

Dr. Bondarchuk returned to practice this morning. He started me on a new program. I'll be throwing the 6.5kg for 3 sets of 5 throws + lifting. It was a decent practice. I focused on my technique and the throws felt very relaxed. He was pleased with my form and said that I'm catching the ball a lot better. It really helps to let the ball do all the work and not tighten up and try to use your body to throw.
It will be interesting to see how he fits my workout/programs together this year.
Around this time last year I threw the 6.8kg for almost 6 weeks!!!

I'm Really looking forward to tomorrow's practice. It will be good to have most of my training buddies back and fall into to a steady routine.

Back to training

So I've started my third week of training for the 2009/2010 season. After being away from the hammer for 4 weeks its has been pretty hard to get back into form. The first few practices went well. I threw the 6kg 65.20m but then the soreness from the workout began to set in. I'm using my own workout until Dr. Bondarchuk gets back from Europe on the 5th. Its feels pretty weird administrating my own program but if I waited for him to get back it would have been too long for me to be away from throwing.

As far as technique goes I've successfully worked on keeping my head with the hammer going into the first turn. The helps me be patient through the turns and helps me not feel the hammer as much. I think on a lot of my throws I'm worried about the distance and try to force it to go further while sacrificing my technique. But its way to early to be trying to throw each implement for a PB. Technique has to be my focus from here on out each and every throw. I'm happy to say I'm still having fun which is a good sign that I'm still doing what I love.

I'll keep the post coming more frequently now. And I plan to do a lot more video analysis this year. Maybe I can get a compare and contrast video of my throws and my training partners.

Thanks for the continued support.

KST Speed and agility camp

This past week I coached at the 1st annual Kareem Streete-Thompson Speed and Agility camp here at home. About 70 Caymanian youngsters came out from ages 4 to 19 and participated over the 4 days. It was great joy to work with these kids. I know that each and everyone of them took something special away from this event. Special thanks to the FSU coaches that came and helped. Coaches, Harlis, Richards, and Dave did a tremendous job. Are local athletes, Ronald, Andrew, the Morgan twins did a fantastic job of keeping the kids in line. I'd also like to thank coach Harper and all the parents that made this event a success. And lastly my Caymanian youth who stuck through the heat all for days and give there best efforts.

Here are some pictures.

2009 Season comes to an end on a low note

Well I just had my last competition in Rhode Island today. I went 58.55m for 6th place. I'm very disappointed to say the least. I had 62m practice throws this past week in Tallahassee. I had two warm ups around 61m but It just didn't pan out the way I had it planned. All my other throws were left sector fouls. I tried to adjust but mentally I think I just lost it.

This year will be the first time that I have not PR'd at a meet. I must say that my training was better than last year even with the injury as a set back. But my competitions were below par.

Now I return home for 2 weeks then its back to Kamloops to do it all over again.

Thanks for the support everyone. I'll probably not blog again till after my much needed vacation.

Tallahassee practice

http://www.blogger.com/post-create.g?blogID=466778935585167593

59.50M in Cuba video

Season best in Cuba

I've been extremely busy the past two weeks, traveling over 14k and countless time zones. After the Island Games in Aland, I traveled to Havana, Cuba for the CAC games. I threw a season best of 59.50m. Overall I felt it was a successful competition. I'm grateful that my knee held up during the meet and allowed me to produce a season best.
Overall I enjoyed the city but didn't have anytime to see any sites of the island other than what could be seen through our shuttle bus window.
The Caribbean Games were supposed to be held in Trinidad from the 19-21st of July but were canceled due to swine flu fears. So to make up for this meet I'll be traveling to Bogota at the end of the month to compete in my final meet for the 2008/09 season. I'm aiming for a PB and NR.

Results:http://www.world-track.org/?p=2027

Pictures:http://www.facebook.com/home.php?ref=home#/album.php?aid=129559&id=622109407

I know there was a bit of a gap since my last post. But I just competed at the Island Games in Aland, Finland and placed 2nd. I threw 57.78m which is not really close to my best but given the season I've had thus far its not so bad. I did have a warm up at 59m though. My knee bugged me a little during practices leading up to the games as well as in competition. But I'm able to bare it and throw. I leave on Wednesday for Cuba for my next competition.
That's all for now!

Back on the injuried list

It turns out I've torn the fibers in my quad that connect to my patella tendon. I've had this since February but have chalked it up to soreness and having my knee over-worked from training.

My physiotherapist said it will take 10 days of doing absolutely to heal. At this point in the season I can't step away for 10 days and expect to come back and compete well at my summer meets. So coach and I have decided to just back off on the training and focus solely on technique for two weeks. He say's I will be fine and should begin my peak condition or come out of a down phase by the 12th of June.

So right now all my practices have been easy throwing. I'm happy to say I can feel it healing and it doesn't hurt as much as it did last week. I'm eager to see what I can really do this season.

So that's the update for this week. I have a session with the doc on Sat. to see my progress.

Meet notes

So I get to Seattle, I feel great, 2nd warm up throw measured at 60.10m. Then first throw into the competition my left knee began to hurt. I've had trouble with this all season but have been training through it. I've worn a brace and do home rehab (heat and rolling). I gritted my teeth through the whole competition in hopes of repeating my warm-up attempt. I ended up throwing 56m. I'm disappointed about the competition mark but I feel great about my warm up throw and don't feel as if this was a waste of a trip at all. I'd like to thank the high school and masters athletes that came out and made this meet possible. And I greatly appreciate the Bingisser family officiating and putting me up for two nights.
Now the game plan is to get back to Kamloops and get treatment. Find out what's wrong with my knee and see If I can get healthy to compete on June 12th in Richmond.

This season is far from over and I know I will get a big throw before its out!

Training marks

Here are last weeks training marks.

5th
60.10m 7.26kg
65.15m 6.kg
50.50m 9kg
68.00m 5kg

6th
59.36m 7.26kg
62.50m 6kg
48.00m 9kg
68.20m 5kg

8th
58.71m Competition

9th
51.32m 9kg
68.60m 5kg
57ish 7.26kg

11th
50.70m 9kg
71.35m 5kg
59.00m 7.26kg
64.10m 6kg

Training notes

Well training has been going well despite my shorter competition marks. Tomorrow I'll post my marks from last weeks' training. Here are a few photos taken from my competition this past weekend. Thanks Ryan for the photos.

Meet Notes

58.71m Ughz! Not sure what to say at the moment.

Pre meet notes

I have a competition in 3 hrs and its time to set a new national record and personal best. My adrenaline has been pumping pretty hard for the past two hours. My mental game is to not think and throw hard. I'm in good throwing shape so there's nothing for me to worry about. I'll let you all know how I do once I'm doing.

Positive thinking, positive throws.

Training notes

Dr. B got back today as well as the rest of my training group, less Sultana. She's off to compete in Doha. I wish her all the best and hope she throws another Canadian record. Training has been going fairly well. I've had 22 sessions on this program so far. I have my competition here in Kamloops on the 8th and I'm looking to PR there.

Training marks,

29th
60.20m 7.26kg
64.00m 6kg
50.80m 9kg
70.00m 5kg

1st May
60.20m 7.26kg
66.00m 6kg (PR)45.80m 9kg
68.50m 5kg

2nd
57.10m 7.26kg
64.00m 6kg
48.00m 9kg
68.10m 5kg

4th
58.30m 7.26kg
65.01m 6kg
49.01m 9kg
70.70m 5kg

Training notes

Training has been upbeat over the past week. The weather has varied from windy and cloudy to sunny and warm. Even though its almost May it still snowed for a bit the other day. I got sick on Sunday and have been feeling under the weather but I have still been training through it. Here are last week's marks.

22nd
56m 7.26kg
62m 6kg
47.70m 9kg
67.70m 5kg

24th
58.70m 7.26kg
64.00m 6kg
44.60m 9kg
68.60m 5kg

25th
57.70m 7.26kg
63.80m 6kg
46.40m 9kg
68.60m 5kg

27th
58.30m 7.26kg
62.00m 6kg
48.00m 9kg
69.40 5kg

28th
59.00m 7.26kg
63.40m 6kg
no afternoon practice. (clinic)

Training notes

First practice back from competition and I go 60.30m with the 7.26kg. and 64.93m with the 6kg. These are decent marks especially having thrown badly this past weekend. The weather is still cool here in Kamloops, right around 10C. Looking forward to the 20's.

My openers

Well I just returned from California for my first two meets of the 2009 season. I went 57.70m at Cerritos on the 16th and 56m and change at Mt Sac on the 18th. These marks are pretty low, much lower than I expected. Dr. B said I just looked, scared, tired and too slow. After much thought about my performances I concluded that there are a few reasons why I didn't compete well. These are excuses just things that might have affected me.

1. My training program. I just started a new program and only had two practices with the 7.26kg.
2. I got rear-ended right before my Cerritos meet.
3. I just didn't compete hard enough.

But I've been doing this long enough now so I need to cut the BS and compete better. Friend and mentor Kareem Streete told me two important things. 1. You will never feel 100%, you just have to compete as best you can on that day. 2. You have to have a short memory in the game. Things are always changing.

So my aim is to find my groove at my next meet here in Kamloops on May 9th.

8kg indoors

Program update

I've been on this program three weeks. A week and a half into it I went back to two-a-days. So my volume is pretty high right now. 42 throws a day. That's the most I've done since I've moved to Kamloops. Its not as bad as I thought it was going to be. As far as being physically tired after each practice, my technique has been pretty consistent. Next week I'll be posting a tentative meet schedule for the year. Also I'm planning on putting up a new video of me. I know its been forever since I've posted a video on here.

New Program

I started a new program last Wednesday. I train once a day now. 21 throws and lots of special strength exercises to strengthen my lower back. The first few practices were hard to adjust to but I actually like them because they are a harder than my normal routine and I get the rest of the day off. I'm throwing the 6,7.26 and 8kg. 90 reps of hammer finals, 3sets of snatch's, 7 sets of leg raises, 3 sets of squats, abs and stretching. I'm not sure how long I'll be on this program for but my first competition is in about 6 weeks. So the countdown begins!

Back Re-injury

Last Monday I re-injured my back throwing. I sprained my lower back muscle. This is the second time in two months. Its frustrating because injuries force me to take time off and also means I have to back down on the intensity of my throws. I returned to training 4 days later only because I know that the season is right around the corner and I need to have the reps in to be ready to go big! Today I'm feeling a lot better, after chiropractic sessions and a lot of stretching, ice and rest. Dr. B still wants me to throw at minimal strength for another week or so just to be safe.
I will be very careful not to re-injure myself by wearing a belt, stretching and an adequate warm-up.

Training notes

Hey everyone!

Still training as usual these days. My back is still hurting and causes a lot of discomfort during practice, walking, sleeping and sitting, lol. But I take enough Ibuprofen to reduce inflammation in a baboons butt.

My throws have been looking ok. I've been working on not jumping backwards so much on my first turn. Its almost like my upper body moves backwards instead of around the left side. Other than that Coach B says I look alright.
That's all for now!!

Did I sleep through the new year?

It was brought to my attention that I hadn't posted since last year. I wish It were from being busy, but no its been business as usual. I spent some time in California visiting family for a good break. But I've returned to Kamloops for training.

Before I left I was dealing with an elbow and back injury. I get treatment for both but they nag me at just about every practice. I've turned down the intensity in my throws and have been very careful in the gym. So far it seems to work, the injuries aren't getting better but they aren't getting any worse.

Dr. B will be back this weekend from a training camp in Arizona. It will be great to have my coach back.

Well I will try to keep the posts up to at least once a week. So all my hammered blog visitors will have something to read besides the news.