Special Strength with Marcel Lomnicky
Earlier this week Nick Garcia posted about exercise classification for throwers and provided some great examples of specific/special strength exercises in the shot put and discus. Along those lines I thought I would share a great series of videos on special strength for the hammer throw by world championship finalist Marcel Lomnicky.
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Has anyone ever seen a study on the relative benefits of actually accelerating and releasing the training weight/kettlebell/implement etc as compared to swinging/rotating back and forth. In terms of specific strength it would seem that acceleration through a release point would have more specific strength carryover than accelerating and then decelerating ( which you would never do in a throw ). So wouldn’t a hammer thrower be better off putting a stack of 10 45 pound plates to one side and then taking them one at a time and throwing them over his other shoulder into a sand pit as compared to taking one plate and swinging it side to side? I know most throwers do versions of both but if releasing had greater benefits, wouldn’t your training be 3 or 4 to 1 releasing instead of the other way around?
In a standard plate twist you are spending half the time decelerating, while during the throw you are ideally never decelerating. With a release you can mimic that better. Nevertheless, plate twists are still quite helpful.
But what I’m asking is in a typical workout video or written workout I sew 3 – 1 twisting work vs. releasing work. Wouldn’t there be more transfer of training with releasing? It seems like the ration should be the other way.
The videos are not meant to replicate a workout, but to help generate ideas. There are just more options of non-release exercises out there. There are also many times more general exercises available than specific exercises, but that alone doesn’t mean we should do many times more of them compared to specific work.