A Short Chat with Melina Robert-Michon at the Adidas Grand Prix meet 2015

This year’s New York stop on the Diamond League circuit featured the men’s javelin and shot put, along with the women’s discus. Accompanied by my wife Alice, a world class traveler and immensely patient woman, I headed to New York two days before the competition and took up residence in the lobby of the Hyatt Grand Central where the meet was headquartered.

My mission? Talk to some of the great throwers in town for the meet.

My method? Camp out in the hotel lounge overlooking the lobby and pounce on them like a panther from a tree when they least expected it.

My first victim…uh…new acquaintance? The fine French discus thrower Melina Robert -Michon, who made the mistake of lingering in the lobby after checking in.

melina rm

Melina was silver-medalist at the Moscow World Championships with a throw of 66.28m, which I believe is still her PB.

And she is really nice! I know in this country we love to disparage the French as a bunch of arrogant quiche-eaters, but Melina, in spite of having just gotten off a trans-Atlantic flight could not have been more gracious.

She talked about what a crazy week it had been with a competition June 4th in Rome where she threw 63.09m, another June 7th in Birmingham where she threw 63.23m, still another June 9th in France where she threw a season-best 65.04m, and now the New York meet on June 13.

For her to travel and compete that much in that short a time and still act happy to talk to some knucklehead reporter when she probably wanted nothing more than to head to her room and collapse…well…maybe all of us should start eating  quiche.

Melina lives and trains in Lyon, with the same coach she has had for fifteen years. She has a four-year-old daughter named Elyssa whom she misses terribly when traveling to competitions. She has a degree in sports management and hopes to compete for at least two more years. “I want to do Rio and maybe London because the 2012 Olympic games was my first competition after I was pregnant and there is another competition in London (the 2017 Worlds), so London to London…it would be nice.”

In terms of training, she does a lot of jumping, some squatting and snatching, and not a lot of bench pressing.How much can she snatch? “Not much. I don’t do a lot of exercises with a lot of weight. I do mostly exercises with low weights. Sometimes with squats I do 120 kilos, very slow going down and fast coming up.”

After a short chat, I wished Melina luck and of course requested a selfie, which came out blurry.

There must be something odd about the length of my arms because I suck at selfies. Here is an example of one I took a couple of days later, during the meet.

photo (50)

It was a perfectly sunny day! And yet, I am shrouded in shadow.

But, I digress. Meeting Melina was a great start to what turned out to be a fantastic weekend.

John Smith talks about SIU’s big day at the NCAA meet

Not a bad NCAA meet for the Southern Illinois throwers.

Josh Freeman, a junior, hit a PR of 20.15m on his final throw to jump from ninth place all the way to fourth.

freeman 2

 

 

Another junior, hammer thrower DeAnna Price, surpassed the 70-meter line for the first time. Her winning throw of 71.49m set an NCAA Championship Meet record.

 

price 3

 

 

Freshman Raven Saunders nailed a PR on her final throw in the shot put. Her winning toss of 18.35m broke her own US Junior record in the event.

raven 4

 

 

 

I checked in with SIU throws coach John Smith a few days before the NCAA meet, and he assured me that his crew was ready to throw far.

How did he know?

It’s all in the numbers.

John uses overweight and underweight implements extensively when training his throwers, and he believes that there is a light “indicator ball” in the shot and hammer that, combined with their performance with a heavier implement and in the weight room, allows him to tell how far his athletes are physically ready to throw.

In the men’s shot, the indicator ball is the fifteen-pounder. A week before the NCAA’s, Josh Freeman threw the fifteen-pounder 67 feet in practice. His performance in Eugene:  66’1 ½”.

In the women’s hammer, the indicator ball weighs 3.5 kilos. Prior to her victory in Eugene, Deanna Price threw the 3.5k two-hundred and thirty-four feet.  Her 71.49m Championship record toss translates to 234’6”.

The indicator ball for women shot putters is the 8-pounder. Raven put that implement 61 feet in practice, then hit 60’2 ½” in Eugene.

John is the first to admit that there is a difference between being physically ready to throw a certain distance and then getting in the ring and actually throwing it at a big meet. “It’s like Mike Tyson said, everybody has a plan until they get punched in the face. Under pressure, the first thing that will go is technique. Strength is like a loyal dog. It’s always on your side. But technique is like a cat. Sometimes it will come when you call it, and sometimes it won’t.”

All three SIU throwers had a little trouble getting the cat to settle in their lap.

Freeman, for example, opened with 18.81m (which would not have qualified him for the final), pulled himself into medal contention with his next three efforts (19.30m, 19.42m, 19.46m), then fell back to 19.12m in round five before launching the big one.

“Josh was short-punching the ball, at first,” recalled Smith. “I kept yelling at him to get over the board.”

Price opened with 63.72m, which pretty much assured her a spot in the final, but struggled to relax even as she nailed a 67.33m toss in round 3. According to Smith, Price was “falling back into the ring on the 67.33m throw. I finally got her to laugh between the trials and finals. Then, when she got in there for her last throw with the world off her shoulders knowing she had won, she was able to relax and show what she had been doing in practice all week.”

Saunders, the NCAA Indoor champion who has made 18-meter throws look fairly routine, could manage no better than 17.39m going into the sixth round.  Smith: “Raven went back to her high school technique. She had a 16-meter warm-up throw with the 5k, then out of nowhere she started yanking her head.”

And how did he snap her out of it? “Connie told her to keep her damn head stil!”

“Connie,” is, of course, Connie Price Smith the SIU head coach and many time US shot put champion.

Next week, the SIU trio will head back to Eugene for the USA Championships. How will they fare?

According to Coach Smith, the numbers so far are looking pretty good.

Expect Big Throws this Weekend at the Adidas Grand Prix

While the kids are battling it out this weekend in Eugene, some of the best professional throwers in the world will be competing at the Adidas Grand Prix Diamond League Meet in New York.

Here is a preview of what promises to be a fantastic day of competition.

Men’s Javelin

It has been a long time since the United States developed a javelin thrower with the pop to medal at a Worlds or Olympic games, and the Adidas Grand Prix will feature three young Americans who hope to make that leap.

Riley Dolezal…

Riley

 

Sean Furey…

furey

 

and Tim Glover…

glover

 

…whose season best of 84.09m is the farthest throw by an American this year.

 

The goal for the Americans will be to show that they belong in a competition that also features 2013 World Champion Vitezslav Vesely of the Czech Republic…

vv

 

 

,,,,two-time World Championship medalist Guillermo Martinez of Cuba…

martinez

 

 

 

…and one of the finest young throwers in the world, Thomas Rohler of Germany…

rohler

…who threw a PB of 87.63m at the Zurich Diamond League meet last August.

 

Women’s Disc

Watching Olympic champion Sandra Perkovic throw the discus is alone worth the price of admission. Nobody competes with more passion than the Croatian Sensation, who is always a threat to break the 70-meter mark.

sandra

 

That is especially true when Sandra is going against stiff competition.

Included  in the field in New York will be the only woman to have defeated Perkovic over the past two years: Gia Lewis-Smallwood, a veteran American thrower who posted a huge 69.17m personal best last August.

gia 2

 

 

Looking to gain ground in her attempt to secure a third Olympic berth in 2016, the 2008 Olympic champion Stephanie Brown-Trafton will also be competing in New York.

sbt

 

 

 

A young thrower just beginning to make some noise on the world scene is Cuba’s Yaimi Perez,…

perez

 

…who has posted a PB of 66.23m already this season, and whose presence could provide Perkovic with the spark she needs to blast some big throws.

 

Men’s Shot

An astonishingly successful group of Americans will provide the fireworks in this event.

Joe Kovacs has the farthest throw in the world this year (22.35m)…

joe

 

 

 

…while Christian Cantwell…

cc

 

 

…Ryan Whiting…

whiting

 

 

…and Reese Hoffa…

reese

…are all former World Champions.

 

 

Toss in the young American Jordan Clarke (who finished second at the Rome DL meet)…

clarke

 

 

 

…the fine New Zealander Tom Walsh (PB 21.37m)…

walsh

 

 

…and O’Dayne Richards of Jamaica (PB 21.61m)…

odayne

 

…and you have the makings of a sensational competition.

 

Throws fans, don’t miss this chance to see some of the best in the world! Sunday. Randall’s Island. The jav begins at 9:40am, the disc follows at 10:55am, and the shot caps off the throwing events at 1:45.

Oh, and I hear some fellow named Bolt will be running the 200.

 

 

NCAA Predictions: The Shot Put

photo

Pat Trofimuk is a large man with a sensitive side and an extensive knowledge of NCAA throwers. Pat competed at Illinois State University alongside NCAA javelin champ Tim Glover (who will be competing this weekend at the Adidas Grand Prix Diamond League meet in New York) and multiple NCAA medal winner Brittany Smith (who competed on Sunday in the Birmingham DL meet).

So when Pat talks, whether about choosing the proper stuffed animal or predicting NCAA throws winners, I listen.

I hope you will, too. This is the final part of our NCAA throws preview.

Women

Raven Saunders of Southern Illinois won the indoor meet with a titanic put of 18.62m.

raven

LSU’s Tori Bliss was a close second indoors with a nearly-as-titanic toss of 18.67m.

bliss

 

Meanwhile, Wisconsin’s Kelsey Card…

card 2

 

…Kansas State’s Dani Winters…

winters

 

…Missouri’s Jill Rushin…

rushin

 

…and Kent State’s Danniel Thomas…

rp_primary_Thomas_Discus_9818_1

 

…have all thrown 17.50m+ this outdoor season.

Not to be forgotten is Iowa State’s Christina Hillman…

hillman

 

…the defending champion who has a PB of 18.15m from the 2014 indoor campaign and has thrown 17.45m outdoors this year.

And the champion will be…

Raven has gone 18 meters twice outdoors, most recently an 18.12m toss at her conference meet.

Tori has hit 18 meters just once outside, but it was a big one: 18.49m at the LSU Invitational on May 2.

No one else has the horsepower right now to hang with those two.

This is a tough one for me because I am friends with Tori’s high school coach Mark Harsha of Portage, Indiana, but I also have great respect for Raven’s coach at SIU, John Smith.

Trof is going with Tori.

I’m putting my money on Raven as Smith is the Dark Genius of big meet preparation.

Wild Card: Hillman. She has had, for her, a mediocre outdoor season, but she has been through the wars and has the consistency of the glide technique on her side.

 

Men

It takes a world class shot putter to win the NCAA men’s title.

Need proof?

Defending outdoor champion Ryan Crouser of Texas (21.14m)…

CROUSER Ryan 13NCAA KL

 

…and indoor champ Stipe Zunic of Florida (21.11m)…

stipe euro

 

…are currently ranked 8th and 9th in the world.

Darrell Hill of Penn State (20.86m)…

hill

…ranks 15th.

A few centimeters behind Hill lurks Buffalo’s Jon Jones …

jones

…who hit 20.70m on April 2, and has gone 20.33m as recently as his conference meet.

Throw in Cornell’s Stephen Mozia and his 20.18m toss from April 18,..

mozia

 

…and you have yourself what could pass for a pretty good Diamond League field.

And the champion will be…

Hill is a brute. Fast. Strong. Technically sound. I would not be surprised to see him succeed on the international circuit a couple of years from now.

Jones is a monster as well. He hit that 20.70m throw in spite of training through a knee injury that has bothered him the entire year.

Mozia is fast! And really fun to watch.

Crouser is the  two-time defending champ who seems like he has been throwing at an elite level since he was about twelve. He is also incredibly powerful. Two years ago when he won his first title he had, I believe, one fair throw out of six. That was a “safety” throw that one of the other guys in the flight told me was the slowest, most deliberate spin he’d ever seen. The result? A toss of 20.31m to edge ASU’s Jordan Clarke for the win. So even if he is feeling messed up technically, Crouser can still use his immense talent to conjure up a big throw.

Unfortunately, that won’t be enough to beat Zunic. In a world class competition, Stipe has the most world class experience. He finished fourth at the European Outdoor Championships last August, and 6th at this year’s European Indoor Championships one week before defeating Crouser at the NCAA indoor meet.

That experience will get him through what looks to be an epic competition.

Wild Card: Virginia’s Filip Mihaljevic. Like Stipe, he has the eastern European  mojo going.

 

NCAA Predictions Part 3: The Discus

Women

Looking for a sure thing in this uncertain world of ours? Here you go.

shelbi

 

Texas A&M’s Shelbi Vaughan won the title last year. She then spent the fall and winter training rather than playing volleyball. This year, she threw 64.52m at the SEC Championships, which has her ranked among the top ten female discus throwers in the world.

Can Michigan State Freshman Katelyn Daniels (59.06m at the Big 10 meet)…

daniels

 

 

 

 

…or Wisconsin Senior Kelsey Card (59.91m at the West Regional)…

card

 

…pull off the upset?

Nope.

Here are Vaughan’s throws at various meets this season:

Regional (May 28) 60.93m

SEC (May 14) 64.52m

TCU Invite (May 2) 58.69m

Sun Angel (April 9) 58.70m

Stanford Invite (April 3) 59.19m

Texas Relays (March 25) 61.48m

Baldy Castillo (not sure who that is)  (March 20) 59.49m

Any of those throws would be far enough to win in Eugene.

Wild Card: None. Should be a great battle for second between Katelyn and Kelsey–two outstanding Big 10 throwers.

 

Men

This is a whole ‘nother story.

LSU’s Rodney Brown hit 65.04m in April at Penn…

rodney

 

…and with 6 meets over 63 meters this season has been Mr. Consistency.

Virginia has two dynamic sophomores…Filip Mihaljevic (63.11m PB):

filip

 

…and Jordan Young (62.27m at the East Regional):

JY

 

Sam Mattis of Penn threw his PB of 62.13m last year…

mattis

 

…but has been over 61 meters on three different occasions this season.

And what about Alabama soph Hayden Reed, the defending NCAA and USATF champion?

Reed_Hayden-USout14

 

He has struggled a bit this year, hitting a season’s best 60.70m on April 17, and finishing 10th at the East Regional with a toss of 57.45m.

But can you count a guy out a year after he won the USATF meet as a college freshman?

Hmmmm.

And this year’s champion will be…

When we talked about Mattis, Trof got a gut feeling–and I don’t think it was from the cucumber dip. Trof thinks Mattis is a great athlete who is ready to break loose.

Reed caught lightening in a bottle last year, but I can’t see that happening again.

I’d say Brown would be considered a lock but for the memory of last year’s meet, when he threw 63.34m at the regional but finished 10th in Eugene with a disappointing 58.47m.

As a coach, you always hope your athletes learn from experience, and I think Brown will ultimately benefit from last year’s flameout.

He’s our man.

Wild Card: Mihaljevic. He’s a huge guy (6’7″) who talks like the Terminator. What’s not to like?

NCAA Predictions Part 2: The Hammer

 

 

 

Men’s Hammer

What a long, strange trip it has been for Connor McCullough.

connor

 

Will this be the year when he finally brings home an NCAA title? Or will Michael Lihrman of Wisconsin (PB 75.29m)…

2014 Arkansas Outdoor Track & Field

 

…or Chukwuebuka Enekwechi of Purdue ( PB 72.77m)…

chuck\

…crush his dreams in Eugene?

 

And how about the defending NCAA champion, Kent State’s Matthias Tayala…

tayala

…who went 71.20m at the Mid-American Championships on May 14?

And the champion will be…

Trof is all for McCullough, and if you think a website named “Mcthrows” is going against an Irish guy…you have another think coming.

Wild Card: Tayala. I know, I know. Lihrman is a giant who threw the weight 800 feet indoors this year, and Chuck could easily beat up several motorcycle gangs, but…Tayala won it on his final throw last year and that…matters.

 

Women’s Hammer

Here is your defending champion, Julia Ratcliffe of Princeton by way of New Zealand.

julia-ratcliff-princeton

 

Her best is 68.53m this year.

 

This year’s collegiate best belongs to Brooke Pleger of Bowling Green…

pleger

 

…who  hit 69.72m at the Mid-American Championships on May 14.

 

Southern Illinois senior Deanna Price nailed a 67.72m on May 2.

price

 

 

And the champion will be…

Ratcliffe has two advantages: she is from New Zealand and was smart enough to get into Princeton. That’s enough for Trof, who picked her to repeat. I, however, am not one to go against the John Smith factor. He has been coaching since the 1870’s and if there is any trick in the book…well…he wrote the book. So, we are going with Price.

Wild Card: Kearsten Peoples of Missouri. According to Trof, she has won about 8 million medals at NCAA meets in the past 4 years, so she is not likely to be intimidated.

NCAA Throws Predictions: The Javelin

 

Time for some serious chucking in Eugene!

Time also for myself and fellow throws obsessive Pat Trofimuk to make some predictions.

 

Men’s Jav Contenders: 

John Ampomah of Middle Tennessee State threw an NCAA best 81.55m at the Penn Relays on April 23.

ampomah

 

 

Defending NCAA champ Sam  Crouser of Oregon threw a season best 78.94m on March 20.

crouser

 

 

Ioannis Kyriazis of Texas A&M has a season best of 78.41m and won the West Regional with a toss of 77.87m.

ionnis

 

 

Last year’s NCAA runner-up Raymond Dykstra of Kentucky has thrown 77.63m this year.

Dykstra_jm

And the champion will be…

If there is any event in track and field that falls under the “who in the hell knows?” category, it is the javelin. Trof favors Crouser because of the experience factor. Ioannis has the Greek thing going for him. They did, after all, invent the sport. Since it is my blog, and I have an MA in History,  we are going for Ioannis.

Wild Card: Dykstra. Anyone with the confidence to rock those shades in competition has got to be considered a serious threat.

 

Women’s Jav Contenders:

Irena Sediva of Texas A&M hit 58.66m at the ACC Championships on May 14.

irena

 

Elizabeth Herrs of Oklahoma threw 57.77m on April 17.

herrs

 

 

Texas Tech’s Hannah Carson…

2010 Youth Olympic Games

 

 

…Nebraska’s Sarah Firestone…

2012_ship_firestone_400

 

…and defending NCAA champion Fawn Miller of Florida…

fawn-miller

 

 

…have all gone 56.00m or better this year.

And the champion will be…

Trof campaigned hard for Sediva, probably because she is Czech and good-looking (he is the shallow type). I’m all in for Miller. She has struggled with back problems this year, likely a lingering result of the horrendous motorcycle accident she overcame to pull off the win in 2014. Would you bet against someone who was told they would be lucky to walk again and less than two years later won the NCAA title? I wouldn’t.

Wild Card: I’m going for Firestone because I’m a fan of her coach, Scott Cappos (I’m shallow that way).

 

 

Peaking for the Big Meets Part 2: The University of Nebraska

 

 

 

 

cappos

 

University of Nebraska throws coach Scott Cappos is more than just a pretty face.

I’ve known him since his days coaching the throws at the University of Iowa where he combined passion and intelligence to produce a fine string of throwers. At the University of Nebraska, Scott has developed more outstanding  throwers, including 2015 NCAA qualifiers…

Nick Percy

percy

 

 

Will Lohman

lohman

 

 

and Sarah Firestone.

firestone 2

 

 

I asked Scott about his approach to peaking for the big meets, and he graciously shared the following information.

First, some general guidelines…

 

Glide Shot Put and Discus Throw

Peak Training

Design the peak phase based on what works best for each athlete. Observe how each athlete reacts to different training methods during the season and use the style that works best for each individual during the peak phase. Look for patterns during various training sessions and competitions to see what works for each athlete.

Basic Recommendation For Peaking

Keep the training design consistent during the season

Reduce the training volume by 30-50%

Keep the intensity of training high for all the lifts except the squat

Throw lighter implements for speed during the peak phase

(30% of the total throws)

Limit heavy implements during the peak phase

(10% of the total throws)

Follow the same format for the competition during practice. If an athlete has the shot put on day one, then the discus on day two, set up the practices the same way during the peak phase.

Do not take off days, use low intensity medicine ball throws, easy throwing drills and dynamic warm up exercises focusing on range of motion to keep the athlete loose and active.

Individualize each athletes peak program based on previous success and failures during the year.


…then a sample peak week for a glide shot putter…

 

Glide Shot Put Sample Peak Sessions 

Sample #1 (early in the week)

Stand Throw Series

            Heavy shot put

  • Stand throw with no reverse x3
  • Stand throw with reverse x3 

Glide with Reverse

            Mix weights 1-1 (standard-light alternate each throw)

  • Glide throws x12

 

Sample #2 (last session before competition)

Stand Throw Series

Standard shot put

  • Stand throw with no reverse x3
  • Stand throw with reverse x3

 

Glide with Reverse

  • Straight leg glides x3
  • Glide throws with standard shot x10
  • Glide throws with light shot x4

 

…followed by a multi-week peaking plan…

 

Day 1   Day 2   Day 4 (Day 1 NCAA Finals)  
  Reps        
Hang Clean 3-3-2-2-2 Squat 6-5-(4×3) Hang Snatch 3-2-2-2
week 1 (off or home meet) 60-70-75-80-85 week 1 (off or home meet) 60-70-75-80-85 week 1 (off or home meet) 60-70-75-80
week 2 (Big Ten) 65-70-75-80-x week 2 (Big Ten) 65-70-75-80-x week 2 (Big Ten) 65-75-80-85
week 3 (off) 60-70-75-80-85 week 3 (off) 60-70-75-80-90 week 3 (off) 65-75-80-90
week 4 (NCAA Prelim) 60-70-75-75-75 week 4 (NCAA Prelim) 60-70-75-80-x week 4 (NCAA Prelim) 65-75-80-85
week 5 (off) 65-75-80-85-90 week 5 (off) 65-75-80-85-x week 5 (off) 65-70-75-80
        week 6 (NCAA Finals) 65-70-70-x
           
           
Snatch Pulls 4×2 Bench  6-5-(4×2) F Sqt (1-3-5) Speed Sqt (2-4-6) 6-5-(3×3)
week 1 (off or home meet) 85 week 1 (off or home meet) 60-70-75-75-75-75 week 1 (off or home meet) 60-65-70-70-70
week 2 (Big Ten) x week 2 (Big Ten) 65-75-80-80-80-x week 2 (Big Ten) 50
week 3 (off) 100 week 3 (off) 60-70-75-80-85-90 week 3 (off) 60-70-75-75-75
week 4 (NCAA Prelim) x week 4 (NCAA Prelim) 65-75-80-85-85-85 week 4 (NCAA Prelim) 50
week 5 (off) 100 week 5 (off) 65-75-80-85-90-x week 5 (off) 60-70-75-80-80
   x     week 6 (NCAA Finals) 50
           
DB Push Press 4×3 (light) Step Ups 4x3e Incline (1-3-5) Speed B (2-4-6) 6-4-3-3
        week 1 (off or home meet) 60-70-75-80
        week 2 (Big Ten) 60
Circuit x3   Circuit x2   week 3 (off) 60-70-75-80
Box jumps or hurdle hops x10 MB hammer tosses x10e week 4 (NCAA Prelim) 50
Shot put sit ups x10e MB v-ups x20 week 5 (off) 65-75-85-85
Walking winds with plate x10e MB trunk twist x10e week 6 (NCAA Finals) 40
    MB shot put throws x5e    

 

…and a specific plan for Will Lohman beginning the Monday after the regional meet…
Monday
Shot
6 stand (heavy) 6 half turns (heavy) 12 full (4 heavy, 8 standard)

Tuesday
Hammer
Dry turns 4×4 turns
16 4 turn throws

Thursday and Saturday
Shot
4 stand 4 half turns 10 full (8 standard, 2 light)

Hammer
Dry turns 4×4 turns
12 4 turn throws (8 standard, 4 light)

Monday
Shot
 2 stand 2 half turns 8 full

Hammer
Dry turns 2 x4 turns
6 4 turn throws

Wednesday
NCAA Finals (hammer and shot)

 

Thanks much, Scott, for sharing this valuable info!

Peaking for the Big Meets Part 1: The University of Virginia

 

Not a bad year for the University of Virginia throwing squad!

Christine Bohan…

bohan

 

…qualified for Nationals and broke the school record in the shot put with a toss of 16.73m (54’10.75″).

Jordan Young…

jordan young

 

…qualified for Nationals in the shot, disc, and hammer and in one season broke the school record in the hammer (70.73m, 232’1″) and moved into second place on the UVA all-time list in the shot (19.80m, 64’11.5″) and the disc (62.27m, 204’3″).

Filip Mihaljevic…

532e05b9e9056.image

…qualified for Nationals in the shot and disc, and sits ahead of Young on both lists as the new school record holder in each (20.16m, 66’1.75″ and 63.11m, 207’0″).

The man behind this success is the current UVA throws coach: 2009 NCAA discus champion, two-time Olympian, and Croatian national record-holder Martin Maric.

maric

As the NCAA Championships approach, I was curious to find out how different coaches approached the difficult task of coaxing peak performances out of their athletes during the Conference/Regionals/Eugene gauntlet.

Here are some of Coach Maric’s thoughts on that topic conveyed to me via email:

First question: Are you afraid that  fellow Croatian Stipe  Zunic will use his kick-boxing skills on you if your guys beat him?

 Haha, Stipe is such a nice of a guy, the only person he would kick-box if he losses would be himself. (editor’s note: I would pay to see that).

Seriously, what I’d like to do is get an idea of how you have approached these big end-of-the-season meets (ACC, Regionals, NCAA Championships) with your throwers. I know that Filip, Jordan, and Christine are in different situations in terms of what kind of athletes they are and what events they are competing in, but I’d be interested in how you trained them over the last month in the weight room and while throwing. Are there certain lifts that you have emphasized? Certain reps and percentages? How do you manipulate the number of throws per session and perhaps the weight of the implements they throw in order to help them have their best performances this time of year? 

No two throwers are the same so no two training plans should be the same. In preparation for ACC, Regionals and NCAAs I have reduced number of reps and sets to each of them, but not in the same manner. Ideally, I would have my throwers have a similar lifting plan to those of other world class throwers. A plan that includes bench press, incline bench press, clean, jerk, push-press  snatch, deadlift and many others. However, reality is not always perfect and injuries could dictate what one can or can not do. Our group was mostly without injuries, with the exception of Jordan who came to us with back problems.

When it comes to intensities and repetitions in training at this time of the year, Christine, for instance, responds better with high-intensity and low-reps when it comes to power and Olympic lifts in the days before major competitions. I have set up a training plan for her to peak for ACCs and Regionals where the intensity stayed high but the number of reps were reduced to about 60% of that in the Fall/Spring training. I am not very strict when it comes to percentages of 1-repetition-max since that measure is relative to a particular day. Some days one feels better then others due to numerous reasons, so obviously his/hers  % of 1RM will fluctuate as well. But if we would to put a percentage to Christine’s lifts’ intensity it would have been around 90% of her 1RM. We would do about 2 to 3 reps on the last, heaviest set and no more then 5 sets per lift. Also, since Christine is more stable technically this year, and In order to peak, we have also used 3kg shot put in training for the past 4 weeks in 2 out of 4 weekly shot put sessions, which proved to be very beneficial for Christine.

For Jordan, due to a long history of back injuries we avoided any Olympic or power lifts that might worsen his health further and rather focused simply on his technical development in the field and endurance training. With that said, I am still developing a comprehensive lifting plan for Jordan that we can hopefully start following this Fall. However, we were able to postpone/time his peak with different specific exercises such as Underhand-Overhead Shot Put Throws, Russian Twists, Stadium Runs and Walks, Planks and many others. Since Jordan is extremely good in Hammer/Weight, Shot and Discus, we needed to keep his endurance training at the highest level possible in order for him to maintain a high number of good quality throws during the week. Jordan would throw Hammer/Weight 4 times a week, discus and shot 3 times a week. Wednesdays would be easy and Sundays he will have off. He would throw two events each day at the number of throws that would never exceed 100 per day. As you can calculate easy, that could add up to as high as 2,400 throws a month, therefore, it was very important for us to keep his endurance up. There were days when Jordan would be able to do up to 100 stadium walks, but also there were days when he would only complete 10 or 15. We went off the feeling more than of the percentages or numbers for him this year. I believe that finding the right balance between hard training and quality rest is very important, for that reason, as you can see, I had somewhat of an unorthodox type of training for Jordan that was based more on technical and endurance this year rather then strength and speed development. As the season was approaching the end we reduced the number of throws and intensity of specific and endurance training by almost 50%, which is why I believe Jordan was able to throw his PRs in 2 out of 3 of his events at the Regionals. 

With Filip I use more of a “traditional” type of training both in weight-room and field. Filip responds the best with significant reduction in his lifting and number of throws before his main competitions of the year, so we have reduced his power and Olympic lifts to about 60% of 1RM and started to incorporate lighter implements in training. Filip now does not exceed 30 throws per throwing session both in discus and shot, and does not practice more then 90min in this period, throwing and conditioning combined.

Overall, reduction in repetitions and intensity generally works very well for most individuals. However, there are exceptions, such is Christine in my group, where high intensity is necessary to be maintained at this time of the year in order to produce the best results. It is not always easy to conclude which athlete responds the best to which type of training, but it is very important not to rush into conclusions even if at the cost of the athlete’s  “underperformance” in his or hers first year of college.

 

So there you have it. Wise words from a coach who currently has one of the deepest throwing squads in the country. And by the way, Bohan, Young, and Mihaljevic are all sophomores.

Brittany’s Big Adventure

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Here is a quick look into the glamorous but exhausting life of Brittany Smith,  a young 19-meter shot putter trying to make it on the international circuit

Thursday, May 7

Brittany boards a flight from Chicago to Tokyo at around noon. It is the biggest plane she has ever seen (two levels) and even though the Wi-Fi doesn’t work the twelve-hour flight passes quickly. Strangely, upon arrival in Tokyo it is now Friday afternoon.

Sunday, May 10

Along with fellow American Felisha Johnson, Brittany competes in the Seiko Golden Grand Prix meet. In spite of some confusion involving warm-up logistics and phantom fouls called on her first two throws, Brittany finishes second with a very respectable 18.51m toss.

After the competition, she is shuttled to a hotel near the airport. The following morning she will embark for Shanghai and her first ever Diamond League meet.

Monday, May 11

Brittany arrives at the stadium in Shanghai intending to take some practice throws but is kicked out. She takes her shot and heads to the nearby warm-up track, which is completely dark. Luckily, she is carrying two phones (one for international calling) and uses them to light up the ring. This attracts the attention of several soldiers patrolling nearby. They begin cheering her practice throws.

Eventually they tell her, in broken English, that they would like to try some throws as well. Striking a blow for international relations, she agrees to share the ring.

Tuesday, May 12 to Saturday, May 16

Brittany and Felisha are joined by another fine American shot-putter, Tia Brooks. They spend the days leading up to the competition practicing at the warm-up track, lifting in a weight room adjacent to the stadium, walking around the city, occasionally taking a meal at McDonald’s (according to Britt, the food provided at the hotel was good but basically the same every day), napping (the jet lag seemed to get worse as the week wore on) and trying to ward off boredom until…

Sunday, May 17 

Britt has never seen a 20-meter throw in person, but now finds herself warming up along side two athletes (Germany’s Christian Schwanitz and China’s Lijiao Gong) who have surpassed that distance in championship meets.

She watches herown first attempt a bit too long and ends up fouling it. On her second throw, the shot slips down her neck as she spins through the ring and ends up flying out of bounds to the left.

Sitting on two fouls, she feels the pressure to “get a mark” and throws a disappointing 17.76m.

Meanwhile Gong, cheered on by countrywomen Tianquian Guo and Yang Gao (according to Britt, there was a lot of screaming. Guo and Gao would scream as Gong entered the ring, and then Gong would rip off a nice one herself as she finished each throw) crushes a world-leading 20.23m.

Schwanitz hits 19.94m for second place.

Monday, May 18 

Brittany boards the long flight back to Chicago at 4:00pm. Many hours later she arrives in the US at…5:00pm.

 

Wednesday, May 20

Struggling mightily with jet lag, Brittany graciously agrees to an interview. She is philosophical about her adventures abroad, recalling that her first trip to the NCAA meet as a freshman at Illinois State University did not go well, but that subsequent trips went very well (she was a several-time All-American in the shot and hammer).

She is not sure if she will compete again prior to the US championships, but is confident that should she earn a trip to Beijing for this summer’s World Championships, the experience she gained on her Far East adventure will come in very handy.

 

 

 

 

 

 

by Dan McQuaid & friends