I’ve been asking myself a lot of questions about the low intensity component of the training of throwers. I’d like to get eveybody’s thoughts on its nature and the way to implement it in the week.
should low intensity be “just throwing slower thus less far?”
should it be mostly ghost or rythm work?
should it be specific or non specific ( slow throwing vs light weightlifting)?
what really constitutes low intensity throwing? 85% of distance 90%? or just slow intentions ( which sometimes will yield bigger throws!)
what should be the percentage of all out/ low intensity work for a beginner intermediate, advanced thrower?
I have my own ideas but i’d like to start with a clean slate , please shoot!
it is indeed a good read, clemson…
just a question: what role plays the specificity of the low intensity work (running for sprinting, slow swim for swimming etc…) in the recovery process…there is tons of ways to improve muscle recovery but it’s really CNS (maybe PNS also) recovery we’re after. Given the extreme specialisation of adaptation in motor pattern ( I can be fried for deadlifts but good to go for squats!) I can’t help to think training the same pattern at lower intensity is different than just training the same bodyparts at lower intensity… your thoughts?
The article I wrote is just the tip of the iceberg. I feel that other things such as slide board work; and I am even finding that bodyblade primal patterns are helping the big people. The bodyblade stuff is nice since like the slide board it doesn’t cause impact. One of my lab rats is 15 and can train like my former college age athletes. He does 4-5 workouts -(no work or school because of summer) Crazy stuff!
This is a good question which was never answered. I am interested in this myself as a lifter. Sprinters get to reap the benefits of utilizing tempo running to recover from sprints. But what would a thrower and lifter do to gain a comparable effect? Zercher squats with a band, bodyweight squats, light squats, etc? Sorry to pull out such an old question, but I am interested to get the group’s thoughts.
If you throw with your right hand, what side do you do the counterrotational work for? The left side is rotating with more speed and the right is rotating to produce more force.
This is a good question which was never answered. I am interested in this myself as a lifter. Sprinters get to reap the benefits of utilizing tempo running to recover from sprints. But what would a thrower and lifter do to gain a comparable effect?
sledgehammer swings, heavy bag rounds, light kettlebell circuits, bodyweight calisthenic circuits, swimming, medicine ball circuits----and of course all the lower body variations as well. IMO the benefit is central rather than muscular specific. Increase parasympathetic tone and whole body cardiovasclar adaptations.
You could also do light sled dragging, or easy med ball/ pud throws. Sometimes I’ll take a light pud and do what I call “tempo” throws with them. These can be overhead throws, forward throws, over the shoulder, a step and turn. Sometimes I’ll stick with just one, and sometimes I’ll mix them up. I try and do them at a low intensity ~60% effort, doesn’t matter how far they go, it’s the effect. I’ve done throw - walk to get it - repeat for like 10 minutes, or maybe throw to the left 10 times, throw to the right 10 times, repeat. Very good for training the rotational ab muscles.
What events do you throw?
