Kibwé Johnson: 2013 Technical Focus

Last week, I began my fourth program of the season. And things just got real. So I figured it’s a good time to discuss what I’m looking for technically in my throw. For those that are regular readers, you may remember that the last two winters, I’ve been given a program that included 9, 10, and 12k. Not touching a 16# for about two months or so. Specific Strength growth for sure each of those years. Competition weight feels like a 5kg after that program. Does wonders for swag. Dr. B has a theory that the 12 may have impaired my technique last season. I still may get it early next year though. My new program is 9,10, and 7.

What I’m working on is my entry. Nothing new there.. But like any other technical aspect, you just have to continue experimenting until you find what works for you in order to get done what you’re trying to accomplish. And it’s a personal belief of mine that I’m always trying to be better technically. It’s not like I can just get in the weight room and squat 100 more pounds to throw further. I must get better in the ring.

-Keeping the hammer up and accelerating on the entry.
-good morning position in the first turn.

After the Olympics I had a few more competitive opportunities. I was doing a pre meet session in France when I had one of the liaisons film my throw from the side. What I saw was disappointing to say the least. Off the second wind, my hammer dropped straight down. This is a massive deceleration! This is the technique I used all 2011 season when I threw over the A standard 7 times. I made a note then that that was to be my focus when I resumed training this fall. I was very happy to hear it from B’s mouth as well. It’s nice to be in the same page. It’s also nice to feel like I’m continually ticking off each component that I need to be the best I can be. So far, things are going well and Bondarchuk is very happy with the progress, and the fact that I am pretty consistent. The throw feels fantastic. I’m getting closer to that weightless feeling that B has said it should feel like. These are technical points for me. Whatever you have to do to accelerate the hammer through the finish, is recommended.

There isn’t a good reason for why I was doing that. It most certainly wasn’t taught by any coach I’ve ever had. But my technical emphasis from Dr. B had been elsewhere. Sadly, there are more important things. And it’s counterproductive to focus on a bunch of  vague points.

The ultimate goal of technique is longest double support, right foot contact with the hammer at its highest point. Right foot contact while hammer is at its low point is not the most efficient throw. And release velocity. Anything that takes away from that is counterproductive. And no matter how aesthetically pleasing a throw may/may not be, the throw won’t be as far, or as efficient as it could be. This isn’t figure skating. There are no points for style. Furthest throw wins. Period. But, you knew that already…

Giving thanks for being able to lead the life I lead. Happy Thanksgiving!+

Source: Kibwé Johnson