"The Ring" archive entries from Oct 27th 2007

  • published at Oct 27th 2007 3:46am on http://www.effortlessthrow.org/

  • Quote from Kap

    #1- time yes, load, not so much. Speed of release is the most important component to distance thrown, so work in areas where time is a factor is huge: think of the Angel Spazov/Bulgarian Olympic lifting program. The main point in that training is max reps in 20 sec. at 1/3 of max load: results (max weight lifted) grew faster in this training program than in traditional pyramid to high weights program. Training with sub maximal loads at high speed is a more effective way to train throwers than heavy loads worked without regard to time. Speed kills..... the opponent.
    #2- Training methods of speed deceleration.... in all throws there is an elastic reflex component, ideally progressing from the ground up to the final fling or sling of the implement. In order to get that elastic reflex action you have to have a sudden, solid block to work against, beginning with the block leg. Biomenchanics studies by Klaus Bartonitz show the need for a 4 times improvement in leg blocking power with a 10% increase of speed. So special block side work is much needed: single leg squats, lunges and jumps as well as lots of technique work to establish a very quick blocking after right foot grounding (working for simultanious but not quite) and moving into the block more than over it. The bracing action of the left leg will work as a support and as speed/power in applied horizontally into this brace it will naturally rise/lift as long as the bracing side stays firm.

    Donate the book to a needy athlete.... I've had a copy for several years :-)

    published at Oct 27th 2007 4:46am on http://www.effortlessthrow.org/

  • Quote from Paul

    1) time is important as long as the loads used in training result in a power output at least equal to the power required for that specific event. ie: lifting a 100 lb weight in .1 sec would be less useful than a 300 lb weight lifted in .2 sec.

    2) reversibility would be trained by plyometrics, i guess more specifically by contact plyos where you try and reverse directions as quickly as possible.


    published at Oct 27th 2007 5:17am on http://www.effortlessthrow.org/

  • published at Oct 27th 2007 7:15am on http://www.effortlessthrow.org/

  • published at Oct 27th 2007 7:45am on http://www.effortlessthrow.org/

  • Quote from Kap

    Thanks for the kind words.
    I think your problems with getting good results in 4 & 5 is a result of a "yes" at #3 that lasts too long. A pause on the right in rotational throws will pull your upper body early, throw your body alignment left too far and hurt balance as you fall left from too long a right single support. Going painfully slow forces you to accelerate to the front ring and avoids that pause so 4 & 5 are better as are results. A rapid roll or turn of the right knee/heel will place the left down firm and fast and turns your hips well ahead of the shoulder axis.
    To me, rhythm and acceleration are key: they add a huge loading effect from the block IF you accelerate thru all your phases to block. When you are consistant in painfully slow, then you can do everything in less time, just slow. Gain consistancy slow, then bump up to slightly moving and keep the "get consistant, use less time" progress going. I like the term "less time" than "go faster".... trying to go faster just causes tension and lost elastic ability and rhythm.
    Bombs away, mate!

    published at Oct 27th 2007 8:21am on http://www.effortlessthrow.org/

  • Quote from Viking

    1)They are important because it's these 0,2 sec that all inertia is overcome.From this point on the body and the implement may still have the same mass but don't hold the same weight.

    2)I would maximize the load and minimize distances so as to only get the change of direction i want,increase reflexes and decrease dead time.For example,i would have a glider wear a vest and have him glide on a 5 foot ring.

    published at Oct 27th 2007 8:28am on http://www.effortlessthrow.org/

  • published at Oct 27th 2007 1:17pm on http://www.effortlessthrow.org/

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