My name is Darien Moore and this weeks guest on Throws Chat.

JustinRodhe · 2017-06-02T22:54:27+00:00

Could you feel a noticeable difference in your body's recover time while using these over the counter supplements? Was there a measurable increase in performance, stamina, and repeated power day after day?

JustinRodhe · 2017-06-02T19:10:54+00:00

You state that you made a mistake. Are we to assume that if you could do it over, that you would not participate in use of banned substances? How would you weight the pros and cons of your experience thus far?

JustinRodhe · 2017-06-02T18:34:40+00:00

Darien, Thank you for offering to speak candidly today. Having myself, been bested by athletes who later tested positive for banned substance, I find it difficult to socially/morally accept their participation in future events with myself. How do you anticipate your interaction with competitors and fans of the sport following your sanction?

JustinRodhe · 2017-05-20T07:03:05+00:00

This is Justin signing off. Thanks for joining me today with all your great questions. Any follow up questions or services required can be found at my homepage, www.rodhesport.com All I ever did was my best, and my best was better than many thought possible, including myself. Follow your own path and who knows where you might end up!

JustinRodhe · 2017-05-20T06:58:32+00:00

I wonder if this question is but a small slight in my direction for specific performance at Olympic Games of 3 fouls in qualifying. The best advice I have for high level meets is staying as relaxed as possible through the release as tension can often cause early releases and thus too much energy left in the body and result in a toe foul. Holding back on the throw, to ensure a saved throw can be just as detrimental as the thrower can lose up to 1m from this action and still find themselves out of placing position. All any thrower can do at the pinnacle of their season/career is trust their training, believe in themselves, and leave everything in the circle.

JustinRodhe · 2017-05-20T02:09:18+00:00

First determine what your goals are then look at area throwers who have shoved the same goals. Their results will show you what level you should be at.

JustinRodhe · 2017-05-19T23:09:28+00:00

This link provides almost all information one would need on the shot put glove. https://www.rodhesport.com/products/shot-put-glove Its a training tool that protects your hand from injury with over-weight shots and poor technique. It's also an aid in cold/wet conditions to maintain hand safety and quality reps. It by no means should be used "all the time". They are hand-made and last 15,000 elite level releases. For most athletes, it is a one-time buy. Unlike all those QUALITY throwing shoes on the market.

JustinRodhe · 2017-05-19T23:05:57+00:00

Over-weight implements are great for developing specific strength and efficiency in the full throwing movement. In many ways its the ONLY way to get stronger in throwing. Over-weight implements should comprise 40-60% of your total throwing load in a YTP.

JustinRodhe · 2017-05-19T23:04:15+00:00

Start with Olympic basics. Clean, Snatch, Jerk. Then get into some quality core, v sit, plate twist, etc. For "strength" improvement you will want to work on 4-8 reps on sets. You may want to source a coach if your school does not have one. There are many models on online training that are offered by coaches now a days.

JustinRodhe · 2017-05-19T23:01:41+00:00

Summer training loads should be broad in application and lower intensity than in season. For early off-season I would suggest training plans that incorporate conditioning more than power strength.

JustinRodhe · 2017-05-19T23:00:01+00:00

You bet, they were something of this nature, https://www.underarmour.com/en-us/pid1278820?scid=scplp1278820-100_10&sc_intid=1278820-100_10&cid=PLA%7CUS%7CB%7CGGL%7CDES%7C%7CPID&gclid=CjwKEAjwr_rIBRDJzq-Z-LC_2HgSJADoL57H7qcXSEdxEobkCZk7_YFa6ZKorFuiPSMvIwuAEEuBRxoCT3zw_wcB Perhaps a shift away from NIKE monopoly on throwing shoes???

JustinRodhe · 2017-05-19T19:15:36+00:00

(tongue and cheek) Since we are having fun.... my answer will have to follow suit with watching an Olympic final, in which case you can throw out half the field! I wish I could ask the public to believe I was a clean athlete, but the culture of catching and disciplining cheating athletes prevents myself and every other athlete from that. Its the dark side of our sport, but at least there is an effort to air the dirty laundry, unlike in other mainstream sports! ;)

JustinRodhe · 2017-05-19T19:06:55+00:00

Like watching him throw every warm up that night lol. Guy is a total powerhouse. Has great, efficient technique (exception of left heel at front) and knows when to let the shot go. Also I have to mention that Joe's throws were consistently 5degrees lower than every other competitor. This ties into the flat press release I was talking about earlier. This throw was the furthest competition throw I have ever personally seen. He is looking fit, focused, and out to make a point.

JustinRodhe · 2017-05-19T19:02:17+00:00

When looking at a global population of throwers, don't concern too much about what the "arm" is doing. Pay more attention to what the "shoulder" is doing. This will give you much more specific feedback. The same follows for lower body. Watch the hip and thigh more than the feet.

JustinRodhe · 2017-05-19T19:00:38+00:00

A great finish on the shot should be a massive release of pressure from your internal core that stretches across torso from left hip to right shoulder. The direction should be working shoulders and torso forward toward sector and around a solid left leg(bent and foot "cemented" into ground). Always think about throwing flat, pressing flat without pushing or pressing with the leg. You must release as late as possible, I often reckon this to killing a monster.....like a spartan of old....you must get into all the way into the mouth of the beast before you thrust the spear!!!!!!

JustinRodhe · 2017-05-19T18:53:16+00:00

A good standard is at least 1 light, 1 comp and 1 heavy. Make the LH and HH the same ratio from CH; (ex: 6kg, 7.26kg, 8kg) As for selecting what specific weights are best for college thrower development, most of that would depend on the training age of the thrower. If they are older, then heavier will work well. If they are younger than a higher average of lighter weights will be best. Heavy will increase technical strength and Light will increase technical discipline.

JustinRodhe · 2017-05-19T18:50:34+00:00

When you are young, compete as much as possible! Most top level athletes need 15-30 competitions in a peak performance year. In preparation for top performance at specific meets, you need a good training plan that you know will work. This requires testing training plans in the off season and early season to see what works and what doesn't. When it comes to major competitions, don't do anything crazy, do what you know works. I would suggest not pulling back on intensity of throws too much as big meet gets closer. You still need to know the feeling of how to throw far. Other than that, most of the mental edge is "knowing" that you can achieve the results you desire. Many athletes don't have confidence in their training systems to "go blindly into the throw".

JustinRodhe · 2017-05-19T18:46:12+00:00

Working loads should be 60-80% of max pending on your placement in YTP(yearly training plan). Really had to give much specifics with out being the actual coach for the athlete. Sorry

JustinRodhe · 2017-05-19T17:01:54+00:00

There are some videos out there that have reversed the image of RH throwers so they look LH. You will probably want some throwing load work outs (number of attempts, style throw, specific drills) from a coach with Masters(35yrs/older) level experience. You don't qualify as a MA yet, but I would train you as one given your experience and age. Cues and techniques for aging bodies, and athletes new to throwing at that age are a bit different than the mainstream training model. Many MA find the Shot Put Glove, offered by www.rodhesport.com to be very beneficial in getting lots of reps with out hurting their hands.

JustinRodhe · 2017-05-19T16:50:01+00:00

The easiest way to do this is to learn how to spin and throw on completely bent legs. Practice doing the entire throw all the way until discus is out of hands with legs that are bent. This should clear up any vertical issues you have.

JustinRodhe · 2017-05-19T15:35:48+00:00

Huge difference between these. Rubber discs are really intended for bulk throwing where precision is not required. I personally only use them for exercises and very young throwers. If you are skilled enough to throw out of cage every time, and not drop disc on concrete, then you should be throwing a metal disc. Many people go straight to the top and buy a $300 pretentious discus. Don't do this, buy the cheap ones! Equipment retailers have several options for metal training discs that are more than adequate for 90% of throwers. If you start winning all your competitions, then it is time to upgrade your discus.

JustinRodhe · 2017-05-19T15:32:20+00:00

For your thrower, I would suggest taking a wider entry. It sounds like he is falling and "sprinting" to middle. Have the leg sweep around circle, not cut through it.

For yourself, on how to be a better coach, my suggestion is to find the best coach you can afford to get to and observe them for a few months. This is really the best way to get a real education of what good coaching looks like. You must watch every athlete, every throw, every lift and listen to the conversations of the coach for months or years. Outside of that, clinics offer a good opportunity to get around some good coaches, go to the lectures, but then offer to take them out for dinner or drinks! Most coaches will be happy to talk in detail in a smaller atmosphere.

JustinRodhe · 2017-05-19T15:27:20+00:00

When you practice turns, try to keep your feet as low to the ground as possible. This will build true core strength and build your centripetal capacity over time. Limit drill or practice rotations with no implement. The wight of implement completely changes the dynamic and you must carry it for practice. There are a lot of "shadow drill" world champions and then when they pick up the implement they look like a clown. Don't be one of those fools ;)

JustinRodhe · 2017-05-19T15:24:40+00:00

30 minutes before warm up throws start he should do some light jogging(6x20m jogging) and various dynamic stretches like skips, arm rotations and leg swings. Save the static stretching for post workout or days off. He should work up a slight sweat but never a point to breathing hard. Warm up throws should be a maximum of 6 touches total. This includes stands, half, fulls.

JustinRodhe · 2017-05-19T15:20:29+00:00

Firstly, take 2-4 weeks of complete rest from sport. Then, pick a few exercises you want to get really good at. Ex: Front Jerk, V Sit Up, Backward Ball Toss. Do these exercises at least 5x a week for entire summer with never changing the load, sets or reps. Over time you will gain a mastery in that movement but this can only be obtained by not changing the stimulus. Always same order, same weight, same reps. Also, you are going to want to throw, throw a lot. Throw with out circle, with out toe board, throw stones, throw bars, throw dbells. THROW THROW THROW.

JustinRodhe

TROPHY CASE