Posts by Justin RODHE

    I don't use boxing as a training tool, but I might if I had a base training of it from youth. During my training camp before London Olympics I was at Hotel Alfamar training centre in Portugal. I am not usually around bags in my normal facilities but there was a bag in the weight room there. During rest periods between sets I contemplated to translation of this exercise for throwing and I realized that bag work would be a perfect transition exercise for retired throwers. It harnesses the athlete's existing nervous system conditioning(punching, throwing, torso twisting) and adds the aerobic element for athletes looking to transition back to "civilian" life.

    @Justin RODHE great video. It's nice to see some training throws as well.

    @Justin RODHE would you be able to share some video of your training. Esp some of the throwing exercises you are currently performing?

    The videos are made possible by my sponsor Garage Strength, be sure to visit Dane Miller's youtube page GarageStrength - YouTube
    More videos are on their way though it may help if you send some "fan mail" to Dane requesting more timely turn arounds :D. Dane has a great business growing in Reading, PA and his endeavours are worth the throws community interests.

    Hey Justin, did have a question about your initial drop using the theraband: was this just to maintain tension/build strength in your adductors/gracilis following the surgery? Bc I was thinking this may, in fact, provide a two-fold benefit... While it strengthens those adductors(for your rehab), it is also promoting initial kick height, follow-through, and balance during the initial drive.

    Firstly, I didn't have surgery, only lots of deep tissue massage, prolo therapy injections and IMS. At the peak of my injury I could not walk up stairs or get out of a car so I found many weaknesses when starting to throw again. The first issue to fix was my entry. The left adductor was unable to maintain tension during single support stage. This was particularly an issue when trying to work around the left leg instead of just falling into the center. In working this exercise I found it to also promote whole body stability on the entry but I would not suggest a strong translation for "kick height" if you happen to use that type of technique. Thank you for the inquiry.

    Right, right, right, I was just kidding :D I'm not so good with using these emoticons.

    It is no secret, at least anymore, that Christian and I are working together. We are applying my knowledge of periodization and specific exercise application to his regime. Christian is an incredible talent in the shot put, arguably the best in history. It would be presumptuous for me to claim his 2014 results only possible because of me. The results we are seeing are encouraging and it will be interesting to see what happens in the future.

    @Justin RODHE what did you think of your throwing in the Tucson meets?

    I was greatly disappointed with the results. I was trying to throw A standard (20.60) and wanted that or nothing. Meaning, I was prepared to foul every throw out the front in attempt to throw far enough. The problem, was that I COULDNT foul a single throw out the front. I ran into a problem with my adductor being too tight and not taking the force load at finish of throw. In video, one can see my left leg straightening and my body falling back on every single release. This was a auto nervous response and I couldn't fix it. I struggled a few more weeks back at home and just a few days ago made some progress with this regard. Weakness in the body hides itself until a condition level is achieved to exploit it. This was the case when my overall condition increased to over 20.25m. I have recently had training results very near lifetime bests and this caused some things to lock up, specifically my glute medius. I am working with my medical team to keep this unlocked which should translate into good results.

    The biggest mistake I see young throwers make is purchasing small diameter brass and stainless steel shots. No professional or elite level throwers use these types. Turned iron and turned steel are the preferred option, usually in large diameter. At all cost stay away from small diameter shots. Some would think they are easier to hold in the hand but they will cause more damage to you fingers than a larger ball. I wish I had some one tell me these things when I was in high school.

    @Sean Denard and @Justin RODHE
    How did you become associates?
    How do you communicate?
    How often do you communicate?

    Sean and I are both alumni of the University of Mount Union. We did not tenure as teammates but early in Sean's career, when I was training in Kamloops, he sought out my help with technique and later I served as a periodization coach for him. We communicated via email, Skype calls, texts, phone calls and sent video back and forth. Years later I found myself with out a coach and when thinking about who could fill the very large shoes of my past coach (Bondarchuk), @Sean Denard kept entering into my mind. As much as I desperately tried to find someones else...jk Sean, I could not deny his scientific demeanour, technical eye and the existing training dialogue between us. Now the roles are reversed with the same communication model but we are using more sophisticated tracking/measuring tools. We are in contact daily or weekly as needed. Never more than a text message away.

    @Justin RODHE would know better. 2007 was his final year in the NCAA and the 18m throw was a one-off to win Nationals.

    @Sam Healy I have been rotating in the shot since 2000. Admittedly not very well until about 2005. I would not consider myself a "novice" in rotational shot in 2007. I would suggest the growth of my full throw being independent from my stand throw is related to a fundamental change in my full throw technique and a drastic change in exercise movements and load dispersals. The technique change that Bondarchuk taught me was much faster and more efficient than my old technique. The exercise regime Bondarchuk prescribed to me was vastly different from what I had executed in NCAA, being explosive bouts of throwing related movements. No matter how much I try, I simply can not stand throw the shot put farther than 16.5 meters!

    @Dirk Walsh a year ago, in mid March 2013, I suffered a traumatic pain to left lower abdominal area that resonated down my left inner thigh during the finish of a training throw. The injury presented as a pulled or slightly torn muscle. I had experienced similar setbacks in previous seasons and had always been better 4-6 weeks later with a modified training schedule and load. I continued training and competing for 2 months until in the cold weather of the New York Diamond League meet, scar tissue in the area finally pinched a nerve. At this point I knew it was not a muscle strain and went in for an MRI. MRI results showed a 2cm anomaly at the adductor tendon attachment to pelvis. It is suspected that the tendon partially tore from the bone and in subsequent weeks of training and competitions copious amount of scar tissue had settled into the area and supporting systems of my body.

    @Ali Mohammadian the elevation of my training sites in Ohio range 350-1300ft and Kamloops ranges from 1100-1700ft. The areas are quite similar in that regard, but the biggest difference is climate. Summertime in Ohio can be rainy, humid and have lots of bugs(though it can also be stunningly perfect). Summertime in Kamloops is sunny, dry and hardly no bugs to count. Winter in Kamloops does get quite a bit colder than Ohio and both areas get lots of snow. A big advantage to Kamloops in the winter time is that travel distances to training sites, therapy, and shopping is considerably less than Ohio. Kamloops is similar to places like South Africa, Portugal, California and Arizona. Dry, warm, arid or semi-arid climates provide consistent training atmosphere and aid in quicker recovery between training sessions. I have found that my sleep and immune system work much better in these climates. Food is also quite important, and in North America I have found food quality to be better west of the rocky mountains than it is in the east.

    @Rutger Smith . This is great conversation on rate of force production. This is a key concept that I think while many people have an academic understanding, real world implementation often lacks, especially where harnessing this development in peak condition in concerned.
    I have also done some testing in the past with 100kg bench press. I am sure the circumstances and mechanisms of our test were different, but for encyclopaedic interest, here they are:

    100kg Bench Press w/pad
    3 repetition set in which the 2nd repetition produced the highest results.
    Max Watts: 3902
    Max Speed: 1.92m/s

    Hey Guys, I am looking for a few video references and was wondering if anyone has, or might know someone who would have home video of any of my throws from 2013 Drake Relays? I've been doing a lot of video analysis and any film of myself from that meet would be very helpful. Thanks

    The following statements are for Shot Put Training.

    I had some tendonitis in my wrist in 2012 and since then I use a wrist wrap for any loaded upper body pressing in the weight room. I also use straps for snatches and cleans almost religiously. My load is not very heavy, usually 60-100kg but bc my right hand can get very swollen and tight from throwing, I would prefer to not reinforce that tightness by death gripping the bar. I stopped using a belt in 2003.


    I believe what you are after is how far apart these weights should be in training atmosphere? In the example of them all being thrown in a single development cycle? A general rule I was taught, have seen to be true, is 1.5m-2m per kg of weight difference. More often I find heavy weights to be closer to 1m apart and light weights closer to 2m apart.
    i.e. (9kg-16.00m, 8kg-17.00m) +- 50cm, and (6kg-19m, 5kg-21m) +-50cm

    My best stands with a 7.26kg have been measured at 16.76m (07') and 16.45m (13'). These measurements were 6 years apart and my personal bests at the times were 18.07m (07') and 21.29m (13'). Does the stand throw result have an equative effect on the full throw for spinners? My statistics would serve as evidence of it being a neutral relationship for spinners.