Queen Val at the Adidas Grand Prix

In ancient Greece, Olympic champions were feted with banquets and parades, immortalized in bronze and marble.

In modern New York, they are largely ignored aside from the occasional bystander who asks, “Do you play basketball?”

Such is the fate of Valerie Adams, two-time Olympic shot put champion, arguably the greatest putter in history but perhaps born 2,500 years too late.

Val came into the Adidas Grand Prix meet in New York City last weekend looking for her 50th consecutive win. Hoping to derail the Adams Express was a field that featured Michelle Carter (who broke the American record last year with toss of 20.24m) and Yevgeniya Kolodko (the London silver medalist and owner of a 20.48m PB).

I was  stoked to get a look at Kolodko and her excellent glide technique, and though I was rooting for Val to get number 50, I hoped that Carter and Kolodko would push her to extend her season best of 20.46m.

Alas, t’was not to be. In spite of perfect weather that had helped produce meet records in each of the two previous throwing events–Robert Harting’s 68.24m in the discus and Linda Stahl’s 67.32m in the javelin–and a raucous crowd that cheered Bohdan Bondarenko  and Mutaz Essa Barshim through the greatest high jump dual in history, none of the women putters could get it going.

Carter opened with a respectable 19.51m, but that turned out to be her only throw over 19.00m. Kolodko had nothing. I could tell she was in trouble during warmups when she took about a million throws, none of which looked sharp, and she fared even worse during the competition with a 17.25m sandwiched by two fouls. I have to think she was injured, but I didn’t get a chance to ask her as she packed up and left while the top six took their final three throws.

Meanwhile, the Carter/Adams dual played out as more weird than dramatic.  Val’s best in the first three rounds was 19.31m, but with the champ on the ropes and vulnerable to an upset, Carter  followed her 19.51m with an uninspired-looking 18.57m and 18.39m.

It must have been a strange feeling for Val not to be the final thrower after the re-ordering, and she quickly set things right with a 19.52m to take the lead. But even after extending that lead with a fifth-round 19.68m, you could tell she was not herself. After each attempt, she looked for advice from a gentleman watching from across the track. Val is coached by two very large Swiss fellows–Werner Gunthor and Jean-Piere Egger–and this man was neither Swiss nor large, so I’m not sure who he was but the advice he shouted to her (“Put your whole body behind it! Get it going on this one!”) was heartfelt and kind of sweet. The sort of advice one might expect to hear shouted by a parent at a middle-school track meet.

After the competition, I had a nice chat with Val that you can view here:

As always, she was humble and upbeat, and afterwards she strode off looking like a champion prize-fighter from back in the day, a bit weary but ready to move on to the next town and flatten the next challenger.

Forgive me for one minute, but I feel the need to switch to Negative Nancy mode.  As I was writing this article and reflecting back on what, by any measurement (5 meet records, 5 world-leading performances) was a fantastic track meet I realized that there was one aspect of it that bothered me.

On this sun-kissed day at Icahn Stadium, the shot put ran concurrently with (and right next to) that magnificent high jump competition.  As the bar was raised closer and closer to a world-record height, the attention of the crowd became completely focused on that event. By the time Bondarenko and Barshim started taking attempts at 2.46m (the world record is 2.45) I’m pretty sure that myself, my friend Peter, and the guy shouting encouragement to Val were the only people in the stadium paying attention to the shot put.

But that’s as it should be. Witnessing a world record is a big, honking deal.

What bothers me is that Valerie Adams, arguably the best ever at her event, will never be involved in a competition like that. The world record in the women’s shot (Natalia Lisovskaya, 22.63m, set in 1987)is so far out there (Val’s PB is 21.24m) and so obviously the result of PEDs that nobody in this age of random drug testing is ever going to beat it.

And that sucks, for Val because it unfairly diminishes her accomplishments, and for shot put fans because it deprives us of the chance to experience a moment in the shot equal to the moment when Bondarenko or Barshim began their approach to the bar and an entire stadium held its collective breath.

Okay. Just had to get that off my chest.

After the meet, my very patient wife, my friend Peter, and I had a fantastic dinner at an Italian place in midtown and then stopped by the athletes’ hotel to have a drink in the lounge overlooking the lobby.  Several beers later, we spotted Val and a couple of friends just back from dinner themselves. I grabbed Peter and dragged him down to meet her, my wife trailing us with her cellphone at the ready.  I’m not sure exactly what we said to her, nor can I guarantee that anything we said made much sense, but she listened to us patiently and agreed to pose for a picture.

val in 14

That’s no basketball player, folks. That’s the best shot putter ever.

 

 

 

 

der Harting at the Adidas Grand Prix

Do you ever fantasize about things you’d like to have a reason to say at some point in your life?

I’m a fifty-year-old guy, so tops on my list are statements like…

“For god’s sake, I wish Angelina Jolie would stop sexting me!”

Or…

“Good news, honey!  The doctor says I actually need to gain weight!”

I’m also a throws fan who loves the discus and in particular the way the Germans throw the discus so also high on my list would be something along the lines of…

“I’m going to watch discus film with Robert Harting.”

And last Saturday, I actually got to say that. Here’s how it happened:

Anyone who knows me knows that the one really, really smart thing I’ve done in my life was to marry the Most Patient Woman in the World. This woman knows how much I love the throws, so last weekend she accompanied me on a trip to cover the Adidas Grand Prix Diamond League Meeting in New York. Due to the demands of television, the men’s discus competition (featuring most of the guys who made the final in last year’s World Championships) was the first event of the day, and I had a primo view of the competition.

adidas grant prix 14

Standing next to me throughout was a woman named Vera, the manager of the German throwing contingent competing that day. It was fun watching the meet with her as she fretted over the wind (it seemed to constantly change directions), beamed when her throwers performed well (Harting and javelin thrower Linda Stahl both set meet records), suffered when they did not (Martin Wierig did not advance past the first three throws), and made the occasional tart comment (when I noted the hugeness of one of the competitors she replied, “And yet, his head is so small”).

A bonus of watching the competition alongside Vera was that as the discus ended and the women’s javelin began, Martin Wierig came over and sat by her. I knew he was bummed about his performance, but a friend of mine is a big fan of Martin’s so I just had to get a picture.  I asked as nicely as one should when approaching a 6’6″ man in a lousy mood,  and he graciously complied.

wierig

The dude visible over Martin’s left shoulder is the Australian thrower Benn Harradine, on his way over to watch teammate Kathyrn Mitchell compete in the jav.

Harradine, it turns out, is a really nice guy and a lot of fun to talk to. You can find part of our conversation here:

While Harradine and I were chatting, along came Robert Harting. The next thing I know, the three of us are standing along a fence watching the jav and shooting the breeze.

Harting, though more reserved than Harradine, is also a nice guy and a lot more thoughtful than one might think if one’s only impression of him was formed while watching video of him tear his shirt off after winning the World Championships and Olympics.

Here are vids of two conversations I had with him:

He actually did remove his shirt while watching the jav, as did Harradine and Ehsan Hadadi who came over as well.  But there was nothing celebratory in the gesture. All three were simply trying to stay cool. I was tempted to join them in going shirtless but didn’t want to intimidate anyone.

Anyway, at one point Harting began telling Harradine that in spite of throwing 68 meters, he felt like his technique was off. “I need to get pictures from the side,” he said.

Remarkably, my friend Peter Trofimuk was also attending the meet and had filmed the discus competition from the grandstand located across the track from the side of the cage. Just the view that Harting wanted to see.  I immediately walked over to the grandstand and reached up to Peter. In response to his quizzical look, I uttered those immortal words. “I am going to watch video with Robert Harting.”

I felt terrible that Peter, as big a throws fanatic as I am, had to sit in the stands and watch me watch video with Harting, but I got over it pretty quickly.  Here is Peter, expressing his frustration at dinner later that evening:

peter

Unfortunately, the viewer on the video camera was small and the midday sun was large, so Harting could not see his throws very well. After a minute, he handed the camera back to me and asked if I could post them on youtube and send him the link.

I agreed, and did my best to hide my disappointment. I have watched video of Harting’s throws approximately twelve million times, but to do it with him standing there providing commentary?  Holy guacamole.

It was still a great day at a great track meet. More on that later.

 

 

Keeping Up With The Big Boys

 

Size matters in the shot put.

There’s just no getting around it.

Exhibit A:

              Dan phone may 2013 011

From right to left, World Indoor Champion Ryan Whiting, two-time Olympic champion Tomasz Majewski, my friend Peter Trofimuk, Joe Kovacs (currently ranked fourth in the world), and World Outdoor Championships finalist Cory Martin.

Exhibit B:

EPSON scanner image

From right to left, Dan McQuaid the author of this article, and Christian Cantwell one of the greatest putters of all time.

What do these fine throwers have in common? They are biiiiiig boys. I’m 6’2″, 215lbs (most of it in the biceps) and Christian makes me look…well…kind of wimpy.

Same for Cory, Tomasz, and Ryan.

There is one exception here, though, and that is Joe Kovacs.

Now, don’t get me wrong. Joe is clearly not a normal human being. He is tremendously fast and strong. But, so are the other guys in those photos, and they are much larger than Joe.

Yet, at the recent Diamond League meet in Shanghai, Kovacs defeated all of them with the exception of Cantwell, who beat him by 21 centimeters.

How did this happen?  Let’s take a look.

Here are Whiting, Cantwell, and Kovacs at the point at which their right foot first leaves the ground:

Whiting…

ryan 1 

Cantwell…

can 2

Kovacs…

joe 2

Though Cantwell does not bend his left knee as much as the other two, it looks to me like all three are adhering to a similar technical template.  Notice that each keeps his left shoulder closed as the right foot leaves the ground.  This gives them a chance to get their right hip and leg ahead of their upper body as they run the ring.

Whiting…

ryan 2

Cantwell…

can 3

Kovacs…

joe 3

Christian does not sweep his right leg as wide as the other two, but all three have kept their right shoulder back as their right hip begins to pull them out of the back of the ring.

Here are all three at the point where their right foot touches down in the center of the ring.

Whiting…

ryan 3

Cantwell…

can 4

Kovacs…

joe 4

Here is the first sign that Kovacs might be taking a slightly different approach with his technique.

All three have done a great job of keeping their upper body passive and pulling their left leg out of the back of the ring so that they can get both feet grounded in the power position before their shoulders begin turning into the throw.

 Joe, however, seems to be more aggressive about accentuating the separation between his right hip and his shoulders as his right foot touches down. Notice that his right foot is turned farther as it touches the concrete, and that he is really working that left arm across his chest in an effort to keep the shot back.

Here are our fearsome threesome at the moment the left foot touches down in the power position.

Whiting…

ryan 4

Cantwell…

can 5

Kovacs…

joe 5

All three have their weight back on a bent right leg as their left arm sweeps forward to set up a pre-stretching of the chest muscles, but look at the difference in the right elbow as the left foot grounds.

Kovacs is much more wrapped than the other two, thus giving himself a chance to use every ounce of his leg strength to accelerate the shot.

Each of these throws was a bomb. Whiting…21.31m.  Kovacs…21.52m.  Cantwell…21.73m.

But I have to believe that the reason Joe is able to hang with guys who have a significant size advantage is because of his ability to hit a really solid power position.

–McQ

 

Three Things I Know… Part 2 Mac Wilkins

Three Things I know (No Secrets here)

Part Two : Work a Wide Right Leg from the back to the middle

These three high level concepts will work well as a tune up before the big meets in May and June.  You won’t get bogged down with complex details and “forget how to throw”.   They are also foundation concepts that can and should be mastered from the beginning of your throwing career.

The three moves are good for advanced and beginning throwers as well.  They are easy to grasp and execute.  The trick is executing them well in the whole movement of the throw.

Each of these three concepts have many sub parts or details that can be explored and I will list a few of them.  Primarily, though, I am looking at these as high level movements, positions and rhythm that can be approached with the end result in mind.  Work one idea or all three per throw in training or competition.

1.    See the Horizon to the Target (throw direction)

Slow Down, see the horizon to the target.  Let the eyes and left arm lead the body to the target.

2.    Work a Wide Right Leg from the Back of the circle to the Middle

The Right Leg is your engine for the throw

The wide right leg works/races ahead of the paused or slowed left side to create torque.

Starting too fast in the unwind and first turn with the left side makes the right leg go fast to catch up to the left side.  To go fast it works like a hammer thrower’s right leg, short, fast and close to the left knee.  This narrow and fast right leg has NO POWER in the middle of the circle.  It has a short radius and is trying to catch up to the fast upper body.  It never does in this case.  It is forced to create a fast to slower rhythm.  Longer and slower on the first turn to shorter and faster in the middle is the correct but counter intuitive rhythm for the throw.

“On your mark.  Get Set…”

We are only trying to get down to a powerful start position at the back of the circle like a sprinter in the blocks in the “set” position at the start of a race.  Think about what position will create the most power for you when facing the throw direction in the single leg support phase.  How can you create the most linear AND rotational force with your right leg?  How can you best make your hips rotate as fast as possible in the middle of the circle?  Feet and knees close together is not a powerful starting position.  A wide right leg out the back of the circle with the left thigh vertical (left hip out) providing some unseat to the target just naturally feels powerful.  See the photos below.

Also note the upper body posture.

Ish POst

No, he really isn’t throwing here, just finding the position during a competition.

LJ WS left foot slide and drop 001

LJ Silvester, the Original, First over 60m, First over 70m.

WS Wide RLeg side

 

 

Mac Furth Hang

Throwers start with different timing and different right leg action at the back.  LJ Silvester and Wolfgang Schmidt got their right foot off the ground sooner than anyone in relation to the turning of the left side.  Their right leg swept forward leading with the inside of the thigh.  Others (Lars Reidel below) keep the right foot on the ground longer at the back and lead more with the top of the thigh with a bit of a hitch kick action.

In any case:

1. All who do this effectively will show in the shortened position a right leg with the foot slightly under or behind the knee similar to  a sprinter’s leg position.

2. The key is to not turn the left side too fast so the right leg cannot swing wide before shortening and accelerating ahead of the left side, creating torque.  When you have that down, don’t forget Point #1 about pausing or slowing the left side somewhere while turning on the left leg  to ensure the right leg can get ahead to create torque.

Using the Wide Right Leg DOES NOT require a 600lb squat.  It is a position you move through.

Loly 90 degrees

14 yr. old non weight trained female with wide right leg.

Whatever you do at the back of the circle you must repeat at the front, whether good or bad.  If you want to throw the discus with your right hip ahead of the right shoulder (for right handed throwers) then work the right hip (wide right leg) at the back to the middle of the circle to lead the upper body.  If you lead with your head and shoulders at the start you will lead into  the throw with your head and shoulders first in the delivery.   Good Luck with that one.

Other side notes.

Left Side Drive v Right Leg Engine – Its OK to push with the left leg at the back of the circle.  Just maintain the integrity of the throw rhythm.  You do want to load the left foot as you turn at the back getting into the “set position”.  Getting the left foot down as fast as possible at the front is NOT the goal.  Getting the left foot down AT THE RIGHT TIME  is the goal.

Keep the right foot close to the ground – yes, if you are hopping up in the middle and destroying your rhythm.  But if the right foot is close to the ground all the way, you are losing power by having a shorter right leg radius.  Check out the long right leg on Ms “Seventy Meter Sandy” Perkovic below.  She’s not skimming the ground with the right foot.

Below are More Long, Wide, and Relatively Slower Right Legs waiting to shorten and accelerate the rotation of the hips and discus/shot put.

Guess Who?

rh wide right rear

 

perk wide

 

lars wide

 

DSCN0245

Over 110 video lessons on the shot and discus at

www.the wilkinsreview.com

Anita’s Taxi is Here

Anita’s Taxi is here!

Anita Taxi

Here is how to do it right if you really want to be successful.  Pay attention to the details and do what is needed.

For the last four years Anita Wlodarczyk, the 2012 Olympic and 2013 World Championships silver medalist in the women’s hammer throw, comes to the Olympic Training Center in Chula Vista (San Diego) CA to train.  She is accompanied by her  coach Krzystof Kaliszewski, and physiotherapist Joanna Madajczyk.

Doing drills correctly over and over is a big part of her program.  There is no magic, just a good plan, hard work, good technique and a commitment to doing everything the right way.  For example; delivery work with the weight.  Wind and throw 50 throws right sided, 50 throws left sided.

FYI – In addition to their coaching and physio/massage responsibilities, Joanna pulls the hammers from the ground and loads them in the taxi’s trailer.   Krzystof ‘drives’ the car back to the circle.  Anita throws the hammers back out into the field to complete their continuous round trips.

PS: click on the photo to expand it and get all the detail!

 

 

Three Things I Know by Mac Wilkins

Part 1 of 3

No Secrets here…

These three high level concepts will work well as a tune up focus before the big meets in May and June. You won’t get bogged down with complex details and “forget how to throw”.

They are also concepts that can and should be mastered as part of the foundation of your technique from the beginning of your career.
1. See the Horizon to the Target
2. Work a Wide Right Leg from the Back of the circle to the Middle
3. The Right leg/hip continuously rotate into the left side block from the middle.

The three moves are good for advanced and beginning throwers as well. They are easy to grasp and execute. The trick is executing them well in the whole movement of the throw.

Each of these three concepts have many sub parts or details that can be explored and I will list a few of them. Primarily, though, I am looking at these as high level movements, positions and rhythm that can be approached with the end result in mind. Work one idea or all three per throw in training or competition.

It might be easy to dismiss these concepts as too simple or high level and move on to more detailed trivia. The advanced thrower will find endless subtlety here and increase their power and efficiency.

1. See the Horizon to the Target (throw direction)
If you can’t see the details of the horizon, where the sky meets the earth, then you are turning too fast. Slow Down!  Or get on balance so your head is more centered as you turn.  Or be more upright with your upper body posture.

Let the left side (eyes, left arm, knee and foot) lead to the target

From 10 o’clock on, (with 12 being straight out the back of the circle) the left side is a single vertical plane. (don’t let the foot/knee get ahead of or lag behind the shoulder/arm/head unit)

At the target or in the next 150 degrees, the left side slows or pauses to let the Right Leg Engine catch up and overtake it creating torque. This slowing point varies from thrower to thrower. If the left side doesn’t slow the right leg will never catch up to create torque.

Try to hold your face at the target until the right leg pulls it around to the back of the circle. This is an important key for throwers having trouble getting torque.

The throwers in this video “see the horizon” and “hold their eyes on the target” for a hot second before the right leg turns them to the back of the circle.

 

For over 100 video lessons from Mac Wilkins on shot and discus…  www.thewilkinsreview.com

The Moment of Truth in the Glide Shot Put (by Dan McQuaid)

Valerie Adams of New Zealand, Christina Schwanitz of Germany, and Lijiao Gong of China finished 1-2-3 in the shot in last summer’s Outdoor World Championships.

Yesterday, they finished in the exact same order at the Indoor World Championships.

Coincidence?

I think not.

All three have mastered a vital aspect of the glide technique: the transition from the glide through the power position into the finish of the throw. This transition requires precise timing, and is fraught with potential difficulties.

The key is to get the right heel up and the right knee and hip turning into the throw before the upper body opens or drifts forward. Basically, the athlete needs to create as much distance as possible between their right knee and right elbow.

Doing so establishes a slingshot effect that greatly accelerates the implement. Failure to do so–usually because the athlete begins the arm strike before the lower body has a chance to fire–results in a weak, upper-body-driven throw.

If you want to see what this transition phase should look like, take a gander at the video of Saturday’s competition. Here are some still photos I took from that video:

Schwanitz1

This is Schwanitz just as her right foot touches down following her glide. She’s in great shape here–the shot is back, her eyes are back, her right knee is bent. She is spring-loaded and ready for a powerful finish.

The key will be her ability to create distance between her right knee and right elbow in the instant after the right foot touches down. Let’s see how she did:

Schwanitz2

Notice that her left foot is now much closer to the toeboard while her head and right elbow have barely moved. This is because she is driving into the throw from her right toes through her right knee while keeping her upper body back.

This is an important visual cue. Had Schwanitz initiated the throw with her upper body, her left foot would have plopped down immediately in the spot that you see it hovering over in the first photo. Think of  a teeter-totter. One end pops up, the other end drops. What we see instead is an increasingly wide distance between the feet and–though not so obvious from this angle–an increasing distance between her right knee and right elbow.

Schwanitz3

Now you can see it. Her right elbow is starting to rotate in the direction of the throw, but look how far ahead she has driven her right knee. The slingshot is stretched, and she is ready to release a powerful throw.

Here is Gong moving through those same positions:

Gong1

Like Schwanitz, she hits an excellent power position. The shot is way back (if, hypothetically, she dropped the shot at this moment it would land behind her right foot–this is a good cue when watching film with your throwers especially if there are not 87 officials scattered around the throwing area blocking everyone’s view) and her right leg is loaded and ready to…

Gong2

…drive into the throw. As with Schwanitz, we can tell that Gong is driving hard with that right leg because her left foot is now near the toeboard while her right elbow has barely moved. If I may harp on the slingshot analogy a bit more, her right knee is like the hand holding the slingshot while her right hand/elbow/shoulder is like the hand holding the little pouch containing the projectile. Driving forward with the right knee while keeping the right elbow back is like stretching the heck out of the slingshot just before letting go of the projectile. Had Gong’s right elbow turned with her knee, she would create much less tension.

Gong3

This is just a couple of frames later.  Her right elbow is still back, her head is still back, her right leg is driving and she is about to knock the crap out of the shot.

With yesterday’s triumph, Valeri Adams has now won 44 consecutive shot competitions including two Olympic gold medals. Let’s see how she transitions from the glide through the power position:

Adams1

She is not as low as the other two medalists, nor is the shot quite so far back so you won’t see the distance between her feet changing too much as she drives into the throw.  But, the shot is far enough behind her right hip that she is able to…

Adams2

…stretch the slingshot. And you know the rest.

USA Hammer Throwing Needs a USA Approach (by John Smith)

I understand the European model of developing hammer throwers. Starting kids at eight years old like they do in the hammer throwing countries is beyond a doubt a proven way of developing the hammer. Unfortunately, even though there are pockets of places training young kids to throw the hammer in this country and that is a big bonus to the event in the USA, it simply doesn’t reach enough talents kids. As much as the former Soviet system was admired for the techniques they developed, their real secret to their success was the 1000’s of talented people, many talented coaches and all the training and hammer data they had collected during that process that pertained to hammer development, specific strength training and special exercises that developed and produced those medal stand guys.

We need a system much like we have now for the shot and discus in the high schools, but this will never happen in our Politically Correct school systems. There is just too much liability, too many lawyers, and too much money to build the cages and fields for many school districts. The NCAA system, then, is our minor league for this event. The best talent ends up in the NCAA system in the throws and it is up to the college coaches to identify good shot and discus guys who might end up being better hammer throwers.

The problem with this event is we won’t be successful taking the European 10-15 year approach. Our kids have to be throwing 70m-75m coming out of college to have a chance to continue. Hammer is great cross training for the discus and the rotational shot and benefits both those events. The more guys we can expose to this event in college the better chance we have of finding a guy with 80m talent. Lance is a good example of this. Excellent discus thrower, good shot putter and world class hammer thrower after he left college.

We do not have the time to start a thrower on a light implement and throw it 75-80m and then the next year hand him a slightly bigger implement and take the year to match the distance from the year before. Also, throwing a light ball far at the young ages is no guarantee that the same athlete will throw the international weight far. Europe is full of athletes that throw fantastic at young ages that never make it with the bigger implements. From what I see we need to train this event 65/70% Overweight, and 65-70% Speed during the college years to accelerant the progress of the event. Some aspects of the event will be neglected, but we don’t have a choice the way our system is set up.

Much has been written and discussed about the Bondarchuk Methods of training the hammer. His system is awesome and all based on competition length hammers that are heavy down to light. The heavy hammers are the main work of the system and the light lifting is used as the stimulus to drive the heavy hammer work. This stuff works without a doubt but takes many years to build and especially for the masses. Now back to the 65/70% Overweight, 65/70% speed. In order to make up for the years of concentrating on making light implements go far, the hammer has a unique aspect to it by allowing coaches to change wire lengths to affect speed. This allows a heavy implement to become a speed implement at the same time. Hammer training with the use of different length implements can be tweaked to find recipes that will build the specific strength and the speed at the same time by using weights, ½ wire, ¾ wire, or whatever lengths you can put in your hammer training toolbox. Even extra-long implements have a place in the training for addressing certain problems. I have athletes that thrive off of short wires as the main tool of their training, some that thrive off of weights and long hammers, some that thrive off of extra-long hammers and ½ wires etc…Every thrower has what I call their implement recipe to get the desired results. We make the hammer too difficult in this country. This event is all about time and reps. It takes years to build distance with normal length hammers for training. This event is all about ten feet per pound. If you can throw an 18lb 60m and your 14lb is 72m then your 16lb will be around 66m. The light implement is just as important as the heavy to the total outcome of the competition implement. This is simply what the Soviets were doing. Yuri threw the 10k 70m, the 5k 100M (according to Bondarchuk’s book) and the middle ground of that is 85m. If the athlete is a good technician and has speed he will exceed that number by 1- 2 per cent and if he is not he will be down by 1-2 per cent. This is the game of hammer throwing. Finding the recipe to make light and heavy implements go far. If you throw a lot of light only you will get stuck, and if you throw heavy only you will get stuck. In hammer training I have seen time and time again that the heavy ball moves first, then the light ball will move second and then the middle will move. Sometimes the heavy will go far and the light will go far and you won’t see the middle move for 9-12 months and then boom! a 5m jump with the competition weight. Hammer progress is being made as long as something in the throwing is getting better. However, the lifting to hold up to this type of training has to be more intense and certain hammer workouts have to be put on certain days to maintain progress. There are hammer workouts that go very well the day a heavy lift, two days after a heavy lift, and three days after heavy lift and this is all due to how the CNS is recovering and muscular system of the body is recovering. They both recover at different rates.

Now, to end this paper I would like to say that we hurt ourselves also. The hammer is an event where recruiting foreign throwers is a great advantage. A guy entering college with ten years of hammer experience is no match for the junior with three years of experience. The money spent on these guys does little to develop the event in this country. I have heard for 30 years now how having foreign hammer throwers will help American hammer throwing, but the numbers are not there to support this. What it really does is just limit the pool of USA athletes that can receive support for the event. Every NCAA coach in this country is needed to develop this event so we can find that guy with the 80m talent.

How We Adapted in the Shot Post 1995 and Why We Didn’t Adapt in the Discus (by John Smith)

It’s been 20 years now since there was a radical shift in drug testing on the world level. American shot putters adapted to the new conditions by developing a fairly new way of throwing: the rotational technique.  The results of this by the numbers are pretty evident. Over the last 20 years, the US has captured 32/75 world medals (42.6% of Olympic, World Indoor and Outdoor) and 81/200 top ten world ranking spots (40.6%). Over the previous 20 years(1975-1994) the US had earned 9/39 medals (23%) and 61/200 world ranking spots. Clearly, as the spin technique became better America’s medal production and top 10 ranking spots made a significant increase. However, our other rotating event– the discus–did not see the same success.

I am a numbers guy and a history guy. I coach by recording numbers and watching the correlations between the numbers and the training program. I also have done extensive research into training systems around the world. The history of the sport can also show you the mistakes that are made so you don’t do repeat them, and yes, I love the history channel.

Here are the discus numbers for three 20-year time periods.  From 1955-1974 we held 84/200 world ranking spots (42%) much like the spin shot has been for the last 20 years and 10/15 world medals (66.6%) . Over the next 20 years (1975-1994) those numbers dropped dramatically: 42/200 world ranking spots and 5/24 medals (20.8%). During the next 20 years (1995-present) we earned 22/200 ranking spots and 1/45 world medals (2.2%). These numbers have always bothered me, so I started looking for reasons why.

America produces good high school discus throwers at a much higher rate than we did in the past.  Over the past fifteen years, there have been 101 male high school discus throwers in this country who have thrown at least 200 feet. Here is the breakdown:

-3 over 234

-5 over 215

-9 over 210

-25 over 205

-60 over 200

This would indicate that the raw material for good discus throwing at the upper levels exists in the country, and the NCAA system is still the best minor league for track in the world. The big question is, why aren’t we producing more world class discus throwers?  In the last 10 years we earned 7/100 world ranking spots and a big goose egg on medals.

This is what I think happened in the last 20 years in the discus in America. When the 200-237 foot high schools throwers tried to step up to the 2k something was missing. We can rotate well, because we have all these spin shot putters so what is it? Is it technique like many say, or is it something else? If it was solely technique, then we wouldn’t have all these high school guys throwing so well. What we need to do is to focus on throwers with a large wingspan and specifically train them with under and overweight implements and special throwing tools at higher volumes. This is how we are getting beat in this event. Americans mostly right now throw the 2k and lighter for our training with a low volume of throws.  We need to be throwing heavy discs up to 4k and even heavier devices like the one Perkovic throws that was developed by Jerry Clayton. We need to focus on this area and stick with it. This is a long term approach that pays down the road. When the heavy implement goes further and the light implement goes further than the middle implement, the 2k will go further. Just throwing a 2k or a 2.25k will not get the job done. This is a 10,000 throws a year training regimen that has to be programmed, recorded and monitored for each athlete at the elite levels. The Europeans know if we don’t take that many throws and we don’t throw that heavy as part of the training that we have no chance unless we come up with our own freak of nature. The last part of this is a large amount of discus training has to be centered on non-reverse throwing. This doesn’t mean that I am saying never to use a reverse, but a high amount of throws need to be taken non-reverse for proper leg development. Discus throwers technically need to learn good mechanics working against the ground. This has to be introduced early during a thrower’s high school days as it takes many repetitions to reap the benefits of this approach. This would represent a major philosophy shift in this event, but what we are doing now clearly does not work. When the drugs got scaled back, the Europeans adapted in the discus and we didn’t. We adapted with the rotational shot and they didn’t.

John Smith

by Dan McQuaid & friends