One Month Training Journal

I’ve learned many things from coach Bondarchuk about training, technique, and life. But, as I’ve said before, one of the things I respect the most about him is his openness. In my first few weeks working with him he told me that the more you share, the more you’ll learn. In a local newspaper article last summer, he repeated his mantra, saying “If you don’t share your secrets, your information, you can’t improve . . . If you don’t learn from each other, there is no progress.” That philosophy is one of the reasons I started to write so often about our training methods on this site.


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15 replies
  1. Zach
    Zach says:

    I think I can safely say the hammer community has been very grateful for your information you’ve shared. It’s so great that Bondarchuks philosophy is openess.

  2. tomsonite
    tomsonite says:

    Awesome article Martin, I hope you post some more in the future. I do have one question…what are “Side cleans”?

    • S.E. Reno
      S.E. Reno says:

      Hello Martin–

      I was looking at your link to the video of the side clean the other day and now I cannot get it to play–is there another link to it?


      S.E. Reno

  3. lefty
    lefty says:

    2 part question:

    How can a coach tell from the reaction of an athlete which type of athlete they are? IE setting up a basic program to test to see if they are in need of speed, strength, tech etc…

    part 2

    what could a program like this look like for say a jav or hammer thrower….

    • Martin
      Martin says:

      I think you are confusing the individuality of an athlete’s reaction with the individuality of their weaknesses. Finding the athlete’s reaction is fairly easy. You just chart their results throughout the program to see how they react to a set of exercises. After you find this out, you can tailor the length of each program to their individual reaction. No matter what their weaknesses (poor technique, low core strength, etc.), the length of the program will be the same. It is up to the coach to identify those weaknesses and then choose exercises that focus on developing them. Weaknesses can be seen by just observing the athlete and finding common themes in what they do well and what they do poorly.

      Concerning your second question, a jav thrower’s program would look very similar. Obviously the javelin uses some different muscles and you would focus more on those in training, but the overall structure is the same.

  4. Dan O
    Dan O says:

    Martin, you talk about personal best in certain weighted hammers. Can I assume that Bondarchuk likes for you to measure your best throw every training session? What about the range throwing that I hear so much about? Are you personal best under 100% effort?

    • Martin
      Martin says:

      We will take hard throws at each session and those are the ones we measure. I’m also working on a post about range throwing now, so keep an eye out for it before the end of the year.


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