Nikola Lomnicka (born 16th August 1988, Nitra) is a Slovak female athlete dedicated to hammer throw. She studied Recreational Management and Leisure Studies at the University of Georgia. Her personal best is 68,91m (226′ 1″), achieved 19th of April 2014 in Walnut USA. In 2010 and 2011 Nikola became Outstanding Thrower of the Year and Athlete of the Year at the University of Georgia. Her brother is Marcel Lomnicka who is also dedicated to the hammer event with a personal best of 78,73m (258′ 3″).
In my fall/winter training, I want to work primarily on improving my special strength for hammer as well as absolute strength since my strength levels are nowhere near where they should be and where my competitors are. I am hoping to do so by throwing a lot more heavy implements than I used to in the past. As I said, my strength levels are not too great, therefore in the past I was not able to handle heavy hammers sufficiently. In college, my strength improved quite a bit, but this improvement was followed by two major injuries (ACL tear in the knee, stress reaction in my back) so I got setback for a long time. It took me a while to build my strength somewhat back and I had to take it easy as far as implement weight. I’ve been injury free for two years now and I feel like I am prepared to move things to the next level by adding the heavy hammers to my training. I will st ill have to be very careful about the overall volume of throws and my technique because too many throws with back technique could cause another injury.
This brings up the technical aspect of my training. Fall/Winter training is perfect time to work on the technique. I’ve been trying to fix a few things in the past few years, some of them got better, but as with any technical changes, it is a long process and I can never stop to keep working on those things. Mainly, I am working on the winds and entry a lot. Majority of the time, if I have a good entry, the rest of the throw is good as well. If I screw up the beginning, there’s only a slight chance the throw will turn out being good for me. Also, I am working on improving the double support phase of my throw, and the release of the hammer.
As far as the absolute strength, I am trying to push my lifting numbers up this fall. I feel confident and healthy enough to little by little add more weight on the bar, get stronger, and more explosive. With adding more heavy hammers, I have to be very careful though. I am doing a lot of preventive pre-habilitation exercises to strengthen my core and keep the back and other body parts healthy. Also, I always make sure to spend enough time warming up properly before the training and stretching the muscles after I am done. A lot of athletes do not pay attention to those things, but I have learned my lessons from past injuries.
Currently, I am still living, working, and training in Athens, GA in USA. I am training by myself with no training partners and no coach on site. It’s not easy, but I have enough self motivation to still go out there and get it done. It’s always better to have someone out there with you who can help you with technique or just push you a little harder though. This is one of the reasons why I decided for a change and I will be moving back to my home country of Slovakia soon. I will be training there together with my brother Marcel who is also my coach. Another reason for my move is that it’s been hard for me to balance work and training at the same time. Waking up at 4:30am every day, being 6 hours on the feet coaching others, and then training myself for few hours have left me exhausted most of the time this pa st season. In general, f I do something, I want to do it 100% and I found it hard to give 100% to two things, work and training, at the same time. I’m hoping this change will bring positive effects to my distances and hammer results in 2015 and 2016.
As of now, I am planning on competing at the European Winter Throwing Championships next March and then start the main season sometime at the end of April. Living in USA in 2014 prevented me from being able to go to many great meets in Europe and rest of the world, so I am hoping being based in Europe in 2015 I will get to compete and travel much more. The ultimate goal is to qualify for the World Championships in Beijing and do well there.
Thanks for the talk Florian and I wish everyone great and healthy preparation for 2015!