April Training Update

According to Dr. Bondarhcuk, hammer throwers can be divided into three groups.  The first type of thrower has slow winds, but accelerates sharply in each turn.  An example of this type of athlete would be Lance Deal. The second type begins with fast winds, but accelerates insignificantly during the turns.  A good example of this type of athlete is Sergey Litvinov.  The third type of athlete winds at an average speed and accelerates moderately during each turn.  According to Bondarchuk, one type is not better than any other type.  As he notes:

Membership in one or another group depends first of all on this athlete’s individual peculiarities, as well as on the number of turns used.  It is very important that the observed difference in the structure of the rhythm of throwing not only does not prevent the athlete from showing a high level of athletic achievement, but also, on the contrary, in all cases facilitates this.

Rather than forcing an athlete to throw one way, a coach should find out what way is best for the athlete and build upon it. I definitely belong to the second group…


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8 replies
  1. christian
    christian says:

    Hi Martin,

    Hope your back is feeling better mate! I use 3 turns after 2 moderate winds and build acceleration in my turns, so I would be the third type of athlete.

    What type was Yuri Sedykh? I would think the third but he had insanely fast turns and his entry looks awesome aswell.

    Nice work with the 10kg, keep it up!

    Christian 🙂

    Reply
    • Martin
      Martin says:

      @christian: The back is just a minor tweak that I keep getting from doing the snatch. After not lifting heavy earlier in the year, I think my body is taking some time to get used to it. I also think Sedykh had more moderate acceleration. He started pretty quick, but anyone that throws that far has to start fast … there is only so much anyone can accelerate in three turns.

      Reply
  2. christian
    christian says:

    Yeah snatch takes so time to get in the groove…how wide are your arms? do you do an olympic style snatch?

    Reply
    • Martin
      Martin says:

      @christian: Unless we are doing close grip snatch, my arms are normally the maximum width with the hands right up against the collar. However, the past few weeks I have been using a narrower grip around the rings. This easier to be easier on my back.

      Reply
  3. Zach Hazen
    Zach Hazen says:

    Sounds like you have the competition implement cornered from all angles: heavy and light! Good Luck!

    Reply
  4. FrenchThrower
    FrenchThrower says:

    what sort of program do you follow ? 3 hammer/training 10kg/7kg/5kg ? In wich order ? Strange to throw heavy and light hammer in the same time…

    Reply
    • Martin
      Martin says:

      @FrenchThrower: Right now I am throwing the 5kg and 8.2kg hammers during our morning training session and the 7.26kg and 10kg hammers in the evening (although one time I was throwing both the 5kg/10kg hammers twice a day). I think I’ll be starting a new training program this weekend and I’ll also change what hammers I’m throwing.

      Reply
  5. FrenchThrower
    FrenchThrower says:

    ok nice program. Two training a day with weight room every day too ? I saw russian program was for a week: 2 days of training, 1 day off, 3 day of training with throw and weight lifting every training day… I think you’re one the right way to throw far, just don’t forget to take big pleasure 🙂

    Reply

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