Hello All,
Training has been good. I'm preparing to open my 2008 season on the 20th of April at the Mt. Sac relays.
Here are some marks over the past week. I've been throwing the 9kg and 6kg in the morning and the 7.2kg and 5kg in the afternoon. I don't measure everyday so some days won't have distances for all implements.
March
25th - 9kg/46.30m 6kg/60.60m
26th - 9kg/48.30m(PR)9kg/47.30m
28th - 9kg/47.60m 6kg/60.10m 7.26kg/57.30m 5kg/67.70m
29th - 9kg/47.60m 6kg/61.70m
April
1st - 6kg/61.70m 7.26kg/55.70m
2nd - 9kg/48.50m(PR) 5kg/66.70M
Wednesday, April 2, 2008
Saturday, March 22, 2008
Training Notes
Today I was blind-sided!!!!! Coach Bondarchuk had a new program waiting for me when I arrived to practice this morning. There was the 9kg hammer waiting for me. lol This is one of the heavier hammers to throw. I felt as if I'd never thrown the hammer in my life. And I'm sure it looked that way as well. That is one heavy hammer. All of my throws very really bad technically and I was getting the right amount of coaching on what I needed to do right. Your rhythm is completely different throughout the throw. So I had 11 throws and I thought I was done until coach told me I had to throw the 6kg hammer as well. Definitely a hard practice.
After being caught off-guard this morning, I at least knew what I'd throw in the afternoon the 7.26kg and 5kg. And despite looking really shaky, I threw a practice P.R. (personal record) of 58.80 meters up from 58.10 meters(April 8th 2007). This is not a bad start for the first day out with the 7.26kg. My technique was not good at all though. I was jumping to my left leg throughout the entire throw and I was not pushing the ball around my left side/leg. So I had my fair share of coaching critiques from Dr. B. But at the end he came to me and told me, in his Ukrainian accent and little grin, "Congratulations Mike, you grow" lol. After having felt bad because my technique was complete trash, those comments sure put a smile on my face.
March 2008
7.26kg
22nd - 58.80m New P.R.
After being caught off-guard this morning, I at least knew what I'd throw in the afternoon the 7.26kg and 5kg. And despite looking really shaky, I threw a practice P.R. (personal record) of 58.80 meters up from 58.10 meters(April 8th 2007). This is not a bad start for the first day out with the 7.26kg. My technique was not good at all though. I was jumping to my left leg throughout the entire throw and I was not pushing the ball around my left side/leg. So I had my fair share of coaching critiques from Dr. B. But at the end he came to me and told me, in his Ukrainian accent and little grin, "Congratulations Mike, you grow" lol. After having felt bad because my technique was complete trash, those comments sure put a smile on my face.
March 2008
7.26kg
22nd - 58.80m New P.R.
Wednesday, March 19, 2008
Training notes
Hello everyone,
My training is progressing steadily. We are throwing outside for one session a day and are inside for the other. I'm still on the 5kg program but the volume has been reduced because of my 'down' state. The reduction in volume well help trigger a start towards a peak condition. However, I've been feeling pretty weak over the past week. My distances dropped slightly over a few days but are still above 65m. Coach Bondarchuk thinks that my 5kg should be +70m but if I was entering a down phase in my throwing condition this would explain my throws between 65-68m. I hope this is the case but I wouldn't know for sure until I actually throw over 70m. As time goes by Dr. B will understand my body better and that will help him in knowing where I'm at at different stages in my training cycles.
Marks (5kg hammer)
March 2008
7th - 68.40m
8th - 68.60m PR
11th - 68.50m
12th - 65.90m
15th - 67.50m
18th - 66.10m
21st - 68.70m NEW PR
My training is progressing steadily. We are throwing outside for one session a day and are inside for the other. I'm still on the 5kg program but the volume has been reduced because of my 'down' state. The reduction in volume well help trigger a start towards a peak condition. However, I've been feeling pretty weak over the past week. My distances dropped slightly over a few days but are still above 65m. Coach Bondarchuk thinks that my 5kg should be +70m but if I was entering a down phase in my throwing condition this would explain my throws between 65-68m. I hope this is the case but I wouldn't know for sure until I actually throw over 70m. As time goes by Dr. B will understand my body better and that will help him in knowing where I'm at at different stages in my training cycles.
Marks (5kg hammer)
March 2008
7th - 68.40m
8th - 68.60m PR
11th - 68.50m
12th - 65.90m
15th - 67.50m
18th - 66.10m
21st - 68.70m NEW PR
Friday, March 7, 2008
Training Notes
It's been a while since I last blogged but I've been training hard. The weather is much warmer and favorable now. I caught a cold over the weekend and took two days off from practice. I feel better now and returned to practice on Wednesday.
I'm happy to announce that we trained outside today. Though they may be afternoon practices, it's great to be outside. I threw a p.r. with the 5kg, 68.40m. I think this is a good starting point even though I don't feel great coming off the flu. It will still take some days to adjust to throwing outdoors again.
I'll keep the posts coming.
I'm happy to announce that we trained outside today. Though they may be afternoon practices, it's great to be outside. I threw a p.r. with the 5kg, 68.40m. I think this is a good starting point even though I don't feel great coming off the flu. It will still take some days to adjust to throwing outdoors again.
I'll keep the posts coming.
Saturday, February 23, 2008
Training notes
A.M.
Mr. B got back from training with some of my team mates in Arizona on Friday. He gave Rob (Negrin) and I a new program. I was on the old program for about 6 weeks. Each practice session I have I'll throw the 5kg hammer 5 times, lift, throw 5 times, lift, throw 5 times and lift. It may seem like a lot but it's goes by fast.
The first day with the 5kg felt awkward, the timing and rhythm of the throw feels different because it's a lighter weight. Today's practice felt a little better. Dr. Bondarchuk coached me to focus on sitting down more in the throw and keeping a bent leg position throughout.
The weather is getting to be more favorable for outside throwing but because of ice on the landing area, it won't be possible to throw there until the ice melts. I'm excited about throwing outside. I want the good technical things that I have worked on inside to transfer to my outdoor training.
"Good gets better"
Mr. B got back from training with some of my team mates in Arizona on Friday. He gave Rob (Negrin) and I a new program. I was on the old program for about 6 weeks. Each practice session I have I'll throw the 5kg hammer 5 times, lift, throw 5 times, lift, throw 5 times and lift. It may seem like a lot but it's goes by fast.
The first day with the 5kg felt awkward, the timing and rhythm of the throw feels different because it's a lighter weight. Today's practice felt a little better. Dr. Bondarchuk coached me to focus on sitting down more in the throw and keeping a bent leg position throughout.
The weather is getting to be more favorable for outside throwing but because of ice on the landing area, it won't be possible to throw there until the ice melts. I'm excited about throwing outside. I want the good technical things that I have worked on inside to transfer to my outdoor training.
"Good gets better"
Tuesday, February 5, 2008
Video of the Week - G. Martin Bingisser 6kg Hammer
Hello hammered blog visitors. This week's video preview has been bestowed upon Martin Bissinger. He's an Swiss hammer thrower. He is currently based in Seattle, Washington and takes the 5hr drive to Kamloops whenever he gets a chance to break away from law school. Martin is a true definition of dedication to hammer throwing. Martin and myself share the same aspirations of competing at the 2012 Olympic games in London. Who knows, there just may be a Swiss and a Caymanian in the hammer throw final. Keep up the hard work Martin!!!
Wednesday, January 30, 2008
Training notes
A.M.
I've been having a string of bad practices over lately. I just didn't feel like I had much coordination during the throw. It was greatly evident while throwing the 8kg hammer. But every time I go through times like these I learn to focus more on developing better technique than trying to throw hard. Coach B. has changed my winds once again. He has me bend my right side on the wind and keep my hands close to my right ear. He also has been coaching me to not turn/move my left leg first. The hammer should move around the left. And he has been stressing not to help/lift my right leg once the hammer has made it pass 0 degrees going into 90 degrees. These things tend to happen more when I'm have a bad rhythm day. Even though I was making these mistakes he still found good things to say about the throw which helps my motivation.
P.M.
I felt totally different this afternoon with the 7.26kg and 6kg hammers. I felt I had better coordination and I move the ball a lot faster. Coach B had me stand more up right in the winds then bend my back going into the turns. This helped with pushing the ball. Right now my specific strength seems to be very good. I'm moving weights at good speeds which can be transfered to the throw.
I've been having a string of bad practices over lately. I just didn't feel like I had much coordination during the throw. It was greatly evident while throwing the 8kg hammer. But every time I go through times like these I learn to focus more on developing better technique than trying to throw hard. Coach B. has changed my winds once again. He has me bend my right side on the wind and keep my hands close to my right ear. He also has been coaching me to not turn/move my left leg first. The hammer should move around the left. And he has been stressing not to help/lift my right leg once the hammer has made it pass 0 degrees going into 90 degrees. These things tend to happen more when I'm have a bad rhythm day. Even though I was making these mistakes he still found good things to say about the throw which helps my motivation.
P.M.
I felt totally different this afternoon with the 7.26kg and 6kg hammers. I felt I had better coordination and I move the ball a lot faster. Coach B had me stand more up right in the winds then bend my back going into the turns. This helped with pushing the ball. Right now my specific strength seems to be very good. I'm moving weights at good speeds which can be transfered to the throw.
Saturday, January 19, 2008
Training notes
Today's training was a good day. Besides having to deal with about 350 stinky high school wrestlers, I had some decent throws. This morning I was throwing the 8kg and thought the throws were alright at best. About half way through practice, Coach Bondarchuk goes into the circle and looks at the hammers. I had no idea why he was in there but after the next throw I knew why. He says to me "I thought you were throwing the 6kg." Which translates to I was moving the 8kg like the 6kg!! That is one of the best things he has told me since I moved up here. That means that I'm moving the ball well. I had a right to fell like I was on cloud nine. My training buddy Martin even told me my throws were improving. And to top it off I beat Dane Miller in a jump off!!!! Well another day down, one throw closer to becoming better.
Tuesday, January 15, 2008
JUST A THOUGHT
I'm in the best situation of my life. I'm pursuing a dream that I know will materialize (Olympics 2012)and I am in a training environment that is conducive for this dream. Coach Bondarchuk is the most determined person I have met in track and field. He comes to practice sometimes 7 days a week 6-8hr a day to help me and others alike achieve greatness. He doesn't care if there's bad weather, disputes between the city over throwing the discus while people are using the track and he shows up when he's sick. This is truly the kind of coach an athlete needs to prepare him/her for success. Though it can be reached by other means, I'm grateful that he is a part of my approach. Thanks Dr. B!! Your efforts are never overlooked.
Monday, January 14, 2008
Training notes
A.M.
8kg. Hello everyone. This morning was a tough practice. I had a hard time putting together a decent throw. My speed felt way down. However, I didn't feel bad at all. I wasn't tired nor did I have sore muscles. Coach B. had me bend my left side on my winds and it helped me push the ball better. He was stressing to keep a bent position throughout the entire movement. This prevents me from being "up" in the throw.
P.M.
7&6kg. My program has changed since Saturday. I've been throwing the 7 and 6kg hammer in the afternoons. They felt really good and light. It's because I have been throwing the 8kg for so long. I was supposed to only do specific strength exercises in the afternoon but I misunderstood him and continued to do the 8kg lifting in the afternoon.
Today he told me I was doing the wrong workout. I was saying to myself geez how long will I be on the same lifting program for both workouts. The throws were great though. 8 reps with both weights.
8kg. Hello everyone. This morning was a tough practice. I had a hard time putting together a decent throw. My speed felt way down. However, I didn't feel bad at all. I wasn't tired nor did I have sore muscles. Coach B. had me bend my left side on my winds and it helped me push the ball better. He was stressing to keep a bent position throughout the entire movement. This prevents me from being "up" in the throw.
P.M.
7&6kg. My program has changed since Saturday. I've been throwing the 7 and 6kg hammer in the afternoons. They felt really good and light. It's because I have been throwing the 8kg for so long. I was supposed to only do specific strength exercises in the afternoon but I misunderstood him and continued to do the 8kg lifting in the afternoon.
Today he told me I was doing the wrong workout. I was saying to myself geez how long will I be on the same lifting program for both workouts. The throws were great though. 8 reps with both weights.
Monday, January 7, 2008
Training notes
A.M.
On Friday I had a variation change in my program. Over the break I was throwing once a day and using my 8kg program. Now I'm doing the 8kg program but I'm taking 5 throws, doing my full lifting program, back down stairs for another 5 throws, into another full set of lifting, 5 more throws then 1 set of lifting for all my exercises. Wow!! A little tired after that. But it is nice to have a slight program change. I think that this variation is preparing me to change my program. And also to end the peak condition. If there are any coaches reading this post a comment on how you feel about it. My second set of throws felt stronger but I had fatigue in my legs. Many of the throws felt like I was glued to the ground on my second turn(I only do 3). He also has been coaching me to not lift my left foot so high off the ground, more specifically not having such a big heal turn. Which, in the US this is most often taught. Coach Bondarchuk says that it is not necessary. I recall going to a throws camp and the person putting the camp on would blast us for not being able to lift our toes high enough going into a heel turn. "You guys can't even slide a penny under there." Now I know that that move is not needed. If you look at many of the athletes he has coached in the hammer most if not all of them have heel turns that don't involve the toes trying to touch the sky. lol. Well that a lot for today. Please leave comments.
P.M.
Same as above, long,good, and productive workout.
On Friday I had a variation change in my program. Over the break I was throwing once a day and using my 8kg program. Now I'm doing the 8kg program but I'm taking 5 throws, doing my full lifting program, back down stairs for another 5 throws, into another full set of lifting, 5 more throws then 1 set of lifting for all my exercises. Wow!! A little tired after that. But it is nice to have a slight program change. I think that this variation is preparing me to change my program. And also to end the peak condition. If there are any coaches reading this post a comment on how you feel about it. My second set of throws felt stronger but I had fatigue in my legs. Many of the throws felt like I was glued to the ground on my second turn(I only do 3). He also has been coaching me to not lift my left foot so high off the ground, more specifically not having such a big heal turn. Which, in the US this is most often taught. Coach Bondarchuk says that it is not necessary. I recall going to a throws camp and the person putting the camp on would blast us for not being able to lift our toes high enough going into a heel turn. "You guys can't even slide a penny under there." Now I know that that move is not needed. If you look at many of the athletes he has coached in the hammer most if not all of them have heel turns that don't involve the toes trying to touch the sky. lol. Well that a lot for today. Please leave comments.
P.M.
Same as above, long,good, and productive workout.
Saturday, January 5, 2008
IT'S A NEW YEAR
Hello everyone,
Happy new year!!! I'm back in Kamloops, B.C., well rested, excited and ready for the new season. While I was at home I injured my back (threw my back out) while lifting. That was truly a painful experience. I had to be taken to the hospital and giving three shots to the bum to try and relax my back muscles. I had x-rays taken but I can't know the full extent of my injury until I get an MRI. Even though it was painful it was a blessing because I was able to rest and allow some of my minor injuries time to heal. I rested about 2 weeks and I got right back into it.
Coach Bondarchuk kept me on the same 8KG workout but had me on 1-a-days for 2 weeks in total. On Monday I think that I'll be getting a new program. The first day was a little painful but I was able to train through it. The 8kg felt the best it ever has. I had a ton more speed. My training partners even commented on how much better and faster I looked. That was something to be happy about, but I have to be very careful not to re injure myself. So I haven't been doing any heavy pulls in the gym. Everyday I feel a little better. There are a few days that I have a little set-back where I feel a little worst, but thats all a part of the process.
HAPPY NEW YEAR! MAY IT BE DIFFERENT FOR ALL THE RIGHT REASONS.
Happy new year!!! I'm back in Kamloops, B.C., well rested, excited and ready for the new season. While I was at home I injured my back (threw my back out) while lifting. That was truly a painful experience. I had to be taken to the hospital and giving three shots to the bum to try and relax my back muscles. I had x-rays taken but I can't know the full extent of my injury until I get an MRI. Even though it was painful it was a blessing because I was able to rest and allow some of my minor injuries time to heal. I rested about 2 weeks and I got right back into it.
Coach Bondarchuk kept me on the same 8KG workout but had me on 1-a-days for 2 weeks in total. On Monday I think that I'll be getting a new program. The first day was a little painful but I was able to train through it. The 8kg felt the best it ever has. I had a ton more speed. My training partners even commented on how much better and faster I looked. That was something to be happy about, but I have to be very careful not to re injure myself. So I haven't been doing any heavy pulls in the gym. Everyday I feel a little better. There are a few days that I have a little set-back where I feel a little worst, but thats all a part of the process.
HAPPY NEW YEAR! MAY IT BE DIFFERENT FOR ALL THE RIGHT REASONS.
Tuesday, December 11, 2007
Update
Well hammered visitors. I've been in Kamloops about 52 days. I have trained hard and made some great improvements in my throws. I have shed 10lbs since I have been here while becoming faster and stronger. I've have thrown personal records with the 8kg and 6kg hammers and my technique has totally changed. I'm on my way back home for the holidays and I'm really excited. I can't wait to spend some time with my mum. I'm also looking forward to eating some jerk chicken and festival. Well, thats' all for now. I will post pictures/videos after the holidays.
Have a blessed Christmas and be safe.
Have a blessed Christmas and be safe.
Sunday, December 9, 2007
Just goofing off on my day off
Sun Peaks, Canada. Ahhh the little pleasures in life. I'm crazy, yeah I know
Friday, December 7, 2007
Training notes
A.M.
6kg. Well we went out to the rings this morning and there was a nice frozen puddle out there. I skated around it a little, just trying to have a little morning fun. It was -7C out with a good breeze. I figured Coach Bondarchuk would have made us throw inside but to my dismay, we were outside. If I had to some the morning up in one word it would be "Hypothermia." That is what I though I had in my hands and feet. I could feel nothing. My thumbs were swollen and my eyes were full of water. Though it would be nice to say they were tears but no, they were from the brutal wind. I'm not sure I'll ever understand why Coach B. made us throw outside. Mental toughness? I don't know but I truly was not a great experience. Even though I was colder than a popsicle in a deep-freezer, I had some decent throws. Today I am a grumpy thrower.
P.M.
8kg. Indoors. I felt better now that I had some warmth. I started my throws with a little wider stance and he liked it. The 14 throws went fast and I was glad. Right now the only thing that is on my mind is going home in 5 days and eating all the jerk chicken and festival I can possibly eat and see my honeycakes.
6kg. Well we went out to the rings this morning and there was a nice frozen puddle out there. I skated around it a little, just trying to have a little morning fun. It was -7C out with a good breeze. I figured Coach Bondarchuk would have made us throw inside but to my dismay, we were outside. If I had to some the morning up in one word it would be "Hypothermia." That is what I though I had in my hands and feet. I could feel nothing. My thumbs were swollen and my eyes were full of water. Though it would be nice to say they were tears but no, they were from the brutal wind. I'm not sure I'll ever understand why Coach B. made us throw outside. Mental toughness? I don't know but I truly was not a great experience. Even though I was colder than a popsicle in a deep-freezer, I had some decent throws. Today I am a grumpy thrower.
P.M.
8kg. Indoors. I felt better now that I had some warmth. I started my throws with a little wider stance and he liked it. The 14 throws went fast and I was glad. Right now the only thing that is on my mind is going home in 5 days and eating all the jerk chicken and festival I can possibly eat and see my honeycakes.
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