Who do you coach?
Gwen Berry, Jeneva McCall, Cory Martin, J.C Lambert and 16 college athletes.
Where do you train?
Good Old Carbondale ILL @ Southern Illinios University
What is the core of your off-season training goals, philosophy?
I am what i call a 4 quarters guy. 25% strength development (weight room stuff), 25% specific strength development( heavy and light implements and special strength), 25% technique ring efficiency (created by specific throwing drill work progressions and special technique solving gadgets and specific drills to solve technique problems and break bad habits.) and 25% that we as coaches can’t do nothing about but recruit better to get god given size, speed, levers and a Nervous system that runs on 440 instead of 220.
Do your athletes throw in the off-season? If so, what is the goal of the throwing?
We throw hard in the off-season and the goal is time vs reps.We try to get in as many reps with heavy and light implements in the time we have to train. Almost Everyone will throw 2 events per day. Throwing progressions and drill work takes care of 90% of the technique work which just leaves solving problems thrower by thrower. Their are not to many technique discussions in practice just specific things to do to solve the problems.
What weight lifting exercises do you focus on? Does that change during the competitive-season?
The squat is king in my weight room. Its the raw material for all the other lifts. What I focus on is best squat, best bench, best clean, best snatch divided by body weight. The higher the ratio the more they can do throwing heavy and light implements. The biggest change during the season is we go from lifting 1 heavy pull day/ top end bench day and a heavy squat/ volume upper body day to a heavy 3 major lift day/ 20min speed day during the season. Basically one heavy day a week.
Are you going to try anything new this off-season? If so, what?
I am always playing with different throwing combinations and currently playing with hammer/weight throwing because i have a new hammer cage. Besides that i just try to find each athletes recipe that works best for them.
Are you using any new equipment?
Indoor short wire hammers, a new indoor hammer cage, smaller heavy shots for the females, and a indoor hammer ring that throws down on a mondo floor that doesn’t move.
Is there anything you would like to do but cannot? Such as?
I wish i had about 150 feet indoors to throw short hammers. I have about 90 feet and 4 rings. Besides that i have everything i need.
Do you take your group to warm weather training?
Being a college coach that is very hard to do.
When do you plan to compete again?
Kentucky Jan 16 and 17th
What do you do to relax? Vacations planned?
I watch a lot of the History Channel and Build things usually for the track team. I have a background in industrial painting, Carpentry, Book keeping and Estimating. I study training systems around the world and have compiled a lot of first hand knowledge of the throwing countries. I also like to write, record, and study the numbers of training.
What do you do to for your own fitness/ health?
I Lift 2 times a week , bike to work when the weather is good, and run, walk and swim in the university pool.
What are your goals for 2015 and 2016?
Post college kids to make teams and make finals, and the college kids to win titles and score lots of conference points.
Please add anything else you find interesting.
My Coach was Rob Roeder the glove and wire guy. I talk with him every week since the early 80’s. One of the best hammer coaches in North America and 80% of what i know about throwing comes from him.