Latest / The Gill Athletics Track and Field Connections Podcast / #104: Gill1918 presents JC Lambert "Coaching the Throws and the Weight Room Part 2"

Transcript

#104: Gill1918 presents JC Lambert "Coaching the Throws and the Weight Room Part 2" · The Gill Athletics Track and Field Connections Podcast

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  Now let's get into today's topic.
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  You know, I think it helps also support if you will a little bit
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  of active recovery. It helps support, support the
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  joint, the tendon health, building it up and giving the
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  body a chance to acclimate the muscle growth.
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  Because a lot of times where you come into a certain type of
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  injury is you build the muscle real fast and you never give the
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  the tendon and the joint and the cartilage a chance to acclimate.
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  You know, and I believe that doing the one by 20 gives it a
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  chance to, you know, to build and to catch up to what the
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  muscle is doing, if you will. You know so, and you'll read
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  too. When you look up the one by 20,
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  you know you'll start off at 1 by 20 for a set amount of time.
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  You can change the exercises or you can keep the exercises the
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  same. I'm a big fan and changing
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  things up so you avoid adaptation.
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  But with a 1 by 20, you can work that for honestly, depending on
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  how much you change it up, you can work it to like 6 to 8 weeks
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  and then you can drop it down to 1 by 16, then to 1 by 12.
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  Then from there you can get into like 2 by 8, 3 by 6, so on and
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  so forth. So there's a lot of ways that
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  you can start and work that down.
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  And I'll tell you 2 doing the one by 20s, you'll get through
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  your weight room workout quicker and you'll still get a good
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  workout. And you know, with your athletes
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  in terms of what what you're wanting to accomplish.
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  I'll say in terms of muscle building and hypertrophy, you'll
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  get more out of the four by 10:00 and 12:00.
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  But again, that's where it depends on the time of the year,
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  what you're looking to to accomplish with your athletes in
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  the weight room and go from there.
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  So moving on to the throwing side, you know, I was going to
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  say, you know, it, it's becoming a little bit more popular.
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  I'll stay here lately and especially in college, but I
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  would say even in the high school realm to where I'm a big
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  proponent on throwing multiple weight of implements, you know,
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  and I would even say for a lot of my athletes, I don't even
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  throw the competition implement in training.
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  Now that being said, I would say in high school it is still
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  important to throw, you know, either the £12 or the 4K in
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  training because someone's new, someone's learning, you want
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  them to get familiar with that, you know, and go from there.
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  But I throw different weight of implements and to me I think
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  about treating throwing like the weight room as well.
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  So heavy implements, it teaches positions, it teaches, you know,
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  if done properly, how to someone can use their legs and whatnot,
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  you know, and it's also kind of like strength building that they
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  call it specific strengths. And so you know, from there, you
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  know, that's where for a heavy in high school, especially
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  starting off with a guy, I would say a 6K.
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  So a 6K is 13.2 lbs. You know, you can start with
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  standing throws and drill work and such with that, with someone
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  that gets to high school. And, and I'll back up and say
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  that I think that that should be something that should be done
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  with at least when someone's by the time like they're a
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  sophomore or junior, when someone's a freshman and they're
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  moving up from middle school to the 12 LB first time, you know
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  that it's going to take time for them to adjust to the 12 LB
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  shot. So you don't want to overload
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  them too much just from their wrist, elbow, shoulder
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  standpoint. So you can avoid injury.
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  However, if someone takes to it quickly and they're handling the
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  £12 very well, you can move up to a 6K with the ladies.
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  You know, with the 4K you can start off with like a a 10 LB
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  shot, you know, just to kind of have something a little bit
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  heavier in to work the strength component with that, you know,
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  and then on the flip side of it, I throw light as well.
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  Every workout I do will have a heavy, what I call a middle, so
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  competition weight and then a light.
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  The heavy as I mentioned is used for specific strength building.
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  So if you are building strength in the weight room, you know you
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  need to have it transferred to the field.
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  A lot of times it it will transfer on its own, especially
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  with someone that's younger like that.
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  However, when you have a heavier implement in, you know, that's
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  a, that's a way that you can help the weight room transfer,
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  you know, with specific strength that's drawing the general and
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  raw strength from the weight room.
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  On the flip side, with the light implements, I think about light
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  implements in several ways. If you're talking about the
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  weight room, I'm thinking about light implements as biometric,
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  if you will. You know, with a lighter
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  implement, you have to quote UN quote, move faster, be more
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  explosive, be more reactive with it for it to go far in terms of
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  from a throwing standpoint, you know, the light implement helps
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  break the speed barrier. You know, so it's like if
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  someone doesn't throw anything light, they don't know what it's
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  like. Let's say you have someone
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  that's a 50 footer. How do they know what it's like
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  to throw 52 feet, 55 feet, 58 feet, 60 feet, you know?
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  And so with a 10 LB shot, that's where you can break the speed
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  barrier, if you will. And now they know what it's like
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  to throw set distance of whatever they're throwing.
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  So from there, as long as you're working the heavy end to bring
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  the weight room out and then you're working the light in, you
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  know, I think about it as being a push pull, if that makes
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  sense. So you have, let's call it three
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  dots. You have your heavy, your middle
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  and your light. The heavy pushes the competition
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  implement out, but it gets to the point to where if you don't
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  have anything light, it's stuck and you're in a speed trap.
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  So then from there you've got to work the light end to pull the
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  distance out, if that makes sense.
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  So essentially you're using the heavy to push the distance out
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  of your 12 or 4K and then you're using the light to pull the
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  distance out further with your 12 or your 4K.
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  So, you know, that's kind of how I work with multiple weight of
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  implements. In terms of early season, I'm a
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  big fan of working lots of, you know, I, I call it, you know, a
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  progression, a drill set and I work a lot of non reverses.
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  You know, one of the big things that I said, I mentioned in the
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  weight room is, you know, proprioceptiveness, you know, in
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  terms of how to use your legs and your feet.
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  The big thing I see where I get a lot of kids here is they don't
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  know how to work the ground, how to use their feet, their
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  footwork. They don't know they can't feel
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  anything because they're trying to upper body it or go fast or
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  just look where they're going and hope their body follows
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  where I like the legs and the feet and everything to be in
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  charge, you know. So that's why for me, I'll work
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  a lot of non reverse, you know, to where they're working the
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  ground, they're feeling the ground, they're feeling the
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  connection from their dominant foot, their toes up to their
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  fingertips with shot and discus for that matter.
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  I know I've talked a lot about shot, but the same goes with
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  discus as well, you know, So, you know, I'll work stands, I'll
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  work half turns, Some people call them wheels and then I'll
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  I'll do a drill that's called giant steps, you know, So if
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  someone's doing rotation, you know, that's where it's
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  basically it. Just teach them how to be on
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  balance out their left out the back, how to pick their right up
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  around the step into the middle, you know, and then once I do
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  probably, you know, three to four weeks of that with at least
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  my college throwers. Once they do it good and they
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  earn the right, then I'll let them go on to full movements.
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  That being said, from the high school standpoint, they need to
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  learn how to do non non reverse work properly, you know, but at
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  the same time, they do need to get going too.
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  I understand that, you know, if, if you have someone all year
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  long, you can take your time, but you know, get them to the
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  point to where they can feel their legs and feel the drill
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  progression, you know, and then from there, let them move on to
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  let's say like a walking throw, you know, and just trying to go
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  slow and actually let their legs get ahead, hit the power
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  position and go from there. And then once they understand
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  the movement, and then you can let them go into some full
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  movements. You know what The Walking
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  throws, I'll get to the point to where I'll still work non
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  reverses in the full movement. And then I'll let them also
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  reverse too. You know, and I always say that
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  a reverse is a good byproduct of a non reverse.
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  You know, it's like you hit a non reverse so hard it reverses
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  you, so you switch your feet instead of jumping, you know,
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  but so that's kind of at least the early season progression on
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  how I work that in to the athletes to teach them how to
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  use their legs, you know, so I can back up and talk about the
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  discus a little bit too, you know, when it comes to heavy and
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  light as well, you know, with again, sophomore, junior,
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  senior, you know, I'll work in on the discus side on the for
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  the guys 1.75 K. If it's someone that is like,
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  you know, good movements, good understanding, they understand,
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  you know, how to use their legs and how to throw and they get to
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  a certain level, you know, like let's say 170 feet in the
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  discus. Then I'll even work a 2K disk is
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  in, you know, and go from there. You know, on the light side of
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  things, it gets a little tough because the disk is in terms of
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  its balance and how it feels. Some light disk might feel
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  different, but still I'll find a 1.4 K, maybe even a 1.25 K for
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  someone that's young like a freshman and I'll bridge the gap
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  from their middle school weight to their high school weight, you
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  know, with with that. So that's where in the disk I'll
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  work heavy delight on the girls side, 1.25 K disc.
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  I'll even have if if I have a freshman or if I was to have a
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  freshman that was at a good level, let's say like 120 feet
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  in the disk, you know, then I would work them with a little
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  bit of the 1.25 K with the ladies.
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  Again, if they have at least somewhat of an understanding and
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  a proficient movement, I'll even work them with like a .8, OK,
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  even if they're not strong enough or not at the level to
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  work with a, you know, heavy implement at the time, I still
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  think that throwing a .8 disc can help teach them, you know,
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  movement can tell, help teach them, you know, how to use their
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  hip quick arm and again, how it feels to throw a certain
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  distance, you know, and to draw that out.
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  So, you know, to kind of go back to the guys a little bit because
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  the girls don't have quote UN quote this problem so much when
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  they get to college because high school is 4K and 1K and college
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  is 4K1K in terms of competition weights with guys, especially
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  guys that are in the US. The biggest problem they have
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  when they get to college is transitioning from the £12 to
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  the 16 LB. You know where someone that is
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  European doesn't they have a transition period, but it's
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  usually not as much because Europeans under under 18,
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  they'll use 5K shots, which is 11 LB shot.
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  And then once they get to where they're 18 and older, then
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  they'll work with a 6K shot, which is a 13.2 LB, you know,
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  then they'll graduate to the seven K 726, which is the 16
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  where for us in the US, on the guy side, they work with, you
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  know, the £12 and the 16 LB. The same thing with the disk is,
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  you know, they'll go 1.5 for under 18 to 1.75 for under 20
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  and then they'll go with a 2K. So they transition to that big
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  boy weight a lot easier, you know, than the US counterparts.
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  You know, there's always exceptions.
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  There are some guys that you know, they're just big and
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  they're strong and they know how to the heavy implement actually
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  works better for them. But still, that's where even
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  some of my best guys, they have a they, it takes time for them
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  to acclimate to that college weight.
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  And that's where I believe that on the guy side, especially if
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  they were able to work a little bit more in like with a 6K.
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  And even once they get to a certain, you know, efficiency
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  level and their technique and, and distance level as well,
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  working in the 14 LB shot. And, and even once they got to
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  like a little bit of a elite level, you know, like, let's say
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  like 62 to 65 feet with a 12 LB, that's where I feel like you can
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  even start to work in the 16 LB shot as well.
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  And that's where you can prepare them better for College in my,
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  in my opinion. So I feel like especially if
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  they at least, at the very least, even if you have someone
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  that is throwing, you know, let's just say 55 feet, you
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  know, I think if they're throwing a 6K and they're
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  working that, you know, and then they go on to whatever level
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  that they go on to in college, they're still going to be an
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  adjustment period to the 16. But I don't think it's going to
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  be as harsh as it would be if all they threw was just, you
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  know, the £12 and the 1.6. So, but anyways, I was going to
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  say I'm getting to the end here, but that's kind of that's my
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  presentation. That's what I wanted to touch on
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  and talk to you all about this morning in terms of just, you
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  know, how to start off your your early season, how to get things
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  going, how to think about, you know, the weight room and with
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  the throwing as well, how to bridge the gap between the
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  weight room and the throwing with the different weight of
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  implements, you know, and how to get going with the throwing with
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  different drill progressions with standing throws.
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  You know, and I know a lot of people even still to this day
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  glide even though the rotation, the spin has taken over, but
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  there is even drill progressions with the glide as well that you
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  can work in and get gets into shape before they get to the
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  point of where they're just going out there just to try to
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  throw. So but anyways, that's my
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  presentation. I hope you know, this helped at
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  least, you know, one or two of you out or at least it everybody
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  could take at least one little thing away from this.
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  If that's the case, then you know, I'm happy to help and I'm
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  happy that I was able to provide something that was able to, you
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  know, hopefully better you guys as coaches and help better your
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  athletes down the road. So again, if there's anything
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  that I can do in the future to help out, don't don't hesitate.
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  Just feel free to reach out and I'll do what I can.
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  Give it up for JC Lambert. Hey gang, Mike Cunningham here.
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  Hey, I hope you enjoyed this episode of the Guild 1918
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  Project series. It's really my mission, my
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  Hope you enjoy today, they will see you tomorrow.