Entries by Martin Bingisser

Weightarama 2008 (RI)

Patrick Onye (Classical, Providence, RI ) set a new meet record at Weightarama 2008 this past weekend. Onye was just inches away from setting a new personal best and easily won the boy’s competition. Mike Gama (Bishop Hendricken, Warwick, RI) placed second with an impressive three foot personal best. Not only did Gama move up […]

New England Invitational (RI)

Patrick Onye and Victoria Flowers of Classical High School both won the weight throw at the New England Invitational. As mentioned earlier, Victoria Flowers also set a new national record in the process. New England Invitational Central High School, Providence, RI Monday, March 3, 2008 Boys’ 25# Weight Throw 1 Onye, Patrick (SR, Classical, Providence, […]

One Step Back … Two Steps Forward

I don’t think anyone will ever understand all the intricacies of Dr. Bondarchuk’s training methodology. That being said, the underlying theory is easy to grasp: one step back and then two steps forward. To help explain, imagine that you want to be the world champion in pull-ups. You head to the local gym one day and do as many pull-ups as you can. You manage to do ten. Determined as you are to improve, you dedicate yourself to doing pull-ups every day. Most people will initially get very sore and tired because their muscles are not used to working in that manner. After a week, they may only be able to manage six or seven pull-ups. However, over time, the muscles will recover and strengthen and what once seemed hard will become easy. After time, twelve or fifteen pull-ups will be no problem.

Simplot Games (ID)

Georgia dominated this year’s Simplot Games. Lauren Chambers lead a crew of throwers that took home the first five spots in the girl’s competition. Wesley Wright lead a group of boy’s that took the top four positions. Simplot Games 2008 2/14/2008 to 2/16/2008 Idaho State University Pocatello, Idaho Event 31 Women Weight Throw – ================================================================ […]

8th Annual New Balance Collegiate Invitational (NY)

8th Annual New Balance Collegiate InvitationalNew Balance Track & Field Center2/8/2008 to 2/9/2008The Armory, New York, NYEvent 47 Boys 25# Weight Throw Juniors – Friday February 8, 2008========================================================================== Name Year School Finals ========================================================================== 1 2657 Onye, Patrick Unattached 20.97m 68-09.75 2 2658 Faboyde, Josh Unattached 19.22m 63-00.75 3 2656 Schwendtner, Jim Unattached 19.17m 62-10.75 4 […]

Video Update

I just returned from another weekend of training in Kamloops. Coach Bondarchuk changed my training program so that I am now throwing the 6 kilogram (13.2 pound) hammer for a few weeks. This should give my body a rest after throwing very heavy implements for the past month. I also am taking a break from lifting to do more dynamic bodyweight exercises. Coach Bondarchuk was very impressed with my technique and said it is coming along well. Below is a training video from Saturday’s afternoon session:

Throwing the heavy stuff

As spring approaches, I am starting my final preseason preparations for the season. Normally, this is the time of year where I tend to throw heavier hammers to build up the specific strength I need to throw the hammer further. While weight room strength plays a role in the hammer throw, it is more important to obtain specific or “special strength” and the only means of doing this is through throwing heavy hammers as well as doing similar exercises that mimic the competitive movement. This season, Coach Bondarchuk has me throwing the 9 and 10 kilogram (20 and 22 pound) hammers several days a week and the competitive hammer (16 pounds) several days a week. The variety is great, but in February I will throw only the heavy hammers before beginning to throw the competitive implement as the season begins in April. It has been two years since I have thrown the 10 kilogram hammer and it is exciting to see the progress I have made in the meantime. I’ll try and post again about my goals for the season in the next few days.

Break time

I took my last final of the quarter on Friday and am already in Kamloops training. It is great to get away from things for a few days. Things were getting hectic last week and I had some of my worst days of practice this season. After 24 hours with Coach Bondarchuk, my throwing feels as good as ever. I don’t think I have ever been as consistent technically as I have been over the past few days. Coach Bondarchuk was also impressed and said I look very powerful and my technique was solid. Unfortunately, I am throwing inside, so I have no idea how far I am throwing. I’ll keep you all updated once I get to measure some throws.

Winter is Coming

The past few weeks of training have been great. I am starting to hit my stride and am way ahead of where I was last time this year. In training over Thanksgiving weekend, I threw approximately 205 feet. For comparison’s sake, I did not throw that far in training last season until February. I also spent this last weekend up in Kamloops. Winter has come on quickly and it was a chilly 8 degrees fahrenheit on Saturday morning with a wind chill factor of minus 4 degrees. Luckily we threw indoors that morning, where coach Bondarchuk was also impressed with my progress. To get an idea of what the weather is like, check out my teammate Mike Letterlough’s recent blog post.

About Coach Bondarchuk

Today, I thought I would introduce everyone to my coach. Since August 2005, I have been training under the guidance of Dr. Anatoli Bondarchuk. Currently, Dr. B works for the Kamloops Track and Field Club in Kamloops, British Columbia. I met Dr. B through my friend and current training partner Dylan Amstrong. I was already familiar with Dr. B as he is universally regarded as the most best and most successful hammer throw coach in the world. Representing the Soviet Union in the hammer throw, Dr. B won the gold medal in 1972 and was also a world record holder. After his athletic career ended, Dr. B served as the national coach for the Soviet Union for nearly twenty years, in the process coaching numerous world record holders and twelve Olympic medalists in the hammer throw. After the fall of the Soviet Union, Dr. B served as a national coach in Portugal and Kuwait. His current position allows him to be close to his daughter and grandchildren currently residing in Calgary.