2015 Off-Season Training With: Rutger Smith

Rutger Smith (born July 9, 1981 in Groningen) is a Dutch track and field athlete competing in the shot put and discus throw. He was the first athlete to win medals at the World Championships in both events. He represented the Netherlands at the Summer Olympics in 2004, 2008 and 2012. His personal best of 21.62m (70′ 11¼”) for the shot put is the Dutch national record. Rutger’s personal best in discus is 67.77m (222′ 4″) in September 2011.

What do you need to work on, improve?

I am happy with everything I do in practice and how it goes! I just have to keep doing what I do and then I can make a great comeback in 2015.

Where will you be living this winter?

I live and train in California. I Train and throw outside all year around. What do I want more.

Who are you training with?

Myself and my coach, Tony Ciarelli, who is there every session.

Are you throwing in the off-season in practice?

Absolutely, i haven’t done otherwise. And especially after my injury it’s important to get my throws in. Feel every throw how to put the most energy into the discus.

What weight lifting exercises will you do?

The lifts which are the most important for me. Clean/snatch, squats, flys, rows and core. Not chasing crazy numbers anymore in the weight room. Of course I want to lift heavy and feel good and strong about it. But not taking risks anymore. Just come close to my pr’s. Lifting those weights that I know I can throw far. I decided to stop with shot put (but you never know though, maybe one day I will pick up the shot again ;)). I lost a couple of kilos bodyweight. I wanted that. But I didn’t want to loose a lot of strength. I feel more athletic and flexible now. And still feel strong. Great for the discus!

Do you see your coach much? Every day! Who is your coach?

Tony Ciarelli!

Are you going to try anything new this off-season?If so, what?

You can say dropping down in bodyweight is something ‘new’. I am 33 now, and I have 15 intensive training years behind me. Plus years before that too though. It’s not about the quantity of training anymore. It’s all about quality and the feeling of it. I am doing probably 50% less training wise then when I was in my early 20s. But I feel better then ever! All about training smart.

What will you do to relax?

Just watching movies, going out for dinner, relaxing in the jacuzzi. Rest and recover from practice. Vacation planned? No vacations, time for business!

When do you plan to compete again?

If everything goes to plan I will do an all comers meet in january! Just want to be back in the ring and know where I stand. And take that back to training and start the season in april again.