We started a series on HMMR Media at the end of last year that looks at breaks down the technique of top throwers through their own eyes. We started with a breakdown of Matty Denny’s discus technique. Up next is the shot put technique of 2008 Olympic medalist Dylan Armstong.Read more
Tag Archive for: Dylan Armstrong
When Ethan Katzberg won the world championship title in the hammer throw last month, he surprised a lot of people. But for his coach Dylan Armstrong, it was what they had been training four years for. On this week’s podcast Armstrong breaks down how they used those years to develop Katzberg from a multi-sport high school athlete into the youngest world champion in the event’s history.Read more
Editor’s Note: Six and a half years after the original medal ceremony, Dylan Armstrong was an Olympic medal on Sunday. Back in 2008 Armstrong finished behind Belorussian Andrei Mikhnevich to miss the podium by less than an inch in the shot put. Mikhnevich was banned nearly two years ago, but only on Sunday was Dylan awarded his medal in front of a large crowd in his hometown of Kamloops. Derek Evely gave the following speech at the event.
A great Canadian Poet once said about one of his more famous and successful pieces of work: “that put me in the middle of the road, travelling there soon became a bore so I headed for the ditch…. It was a rougher ride but I met more interesting people there.” I think that pretty much sums up Dylan’s path to his Olympic bronze medal. Read more
Question: I know you’ve written in the past about some of Dr. Bondarchuk’s concepts. Let me share two arguments that could be made:
- For: Bondarchuk understand the science of throwing after decades of coaching and research. The periodization cycles that you discuss of being up, down, etc. are all based experience and data and have been proven through results.
- Against: The general hammer community gets trickles of Bondarchuk’s wisdom, but it all seems vague and hard to grasp. Fuzzy science. It’s a community of people who have drank the cool aid. His record can’t be argued with, but he doesn’t walk on water as some may say. If I had access to some of the best athletes in the world, I’d look pretty smart too. At the end of the day, sound training theory, good technique, strength training, and special strength, etc. will determine performance. It doesn’t have to be as mysterious as it has been presented.
Discuss. -Coach Lynden
As my training camp came to a close yesterday, I couldn’t have been happier with the progress I made over 10 days and 16 training sessions. My season plan may have been interrupted by setbacks in May, but now I am in the best shape of my life. In addition to the personal best with the 9-kilogram hammer on Monday I had personal training bests with the competition weight 7.26-kilogram hammer on both Friday and Saturday. First I launched 67.30 meters (video below) and then came back the next day to toss 67.70 meters. I had only thrown over 67 meters twice in training before, but this week I had nearly a dozen throws at or over that distance and am capable of more.
While the Weltklasse Zürich Diamond League bills itself as the “Olympics in a day”, it is hardly a one-day event. For me, the action began on Tuesday as I coached some kids to throw medicine balls and toy javelins with Valerie Adams at the Weltklasse Zürich Kids Clinic.
On Wednesday I attended the “Big Shot” shot put competition with Kibwe. For the second year in a row, the shot put competition was held one day before the main meet and placed in the center of Zürich’s main train station. With over 350,000 people a day passing through there, it made for a packed and energetic venue. We produced a video for Flotrack (see below) showing a behind the scenes look at the venue, the competition, and the competitors. The competition was thrilling. Valerie Adams controlled the women’s competition until Nadzeya Ostapchuk took a brief lead. Adam responded for the win. The podium for the meet (and the final podium for the overall Diamond Race) were the same as in Daegu. The men’s competition was very close and the top five throwers were nearly within a foot of each other. Reese Hoffa led for much of the competition before a struggling Ryan Whiting found his technique in the final round. Then, on his last attempt, my old training partner Dylan Armstrong responded for the win. His first place also secures a victory in the Diamond Race for him. Young Swiss shot putter Gergori Ott also got to throw with the big boys and set a new national under 18 record of 20.00 meters with the 5-kilogram shot put.
Last week I posted a discussion I had with Derek Evely regarding training theory. Despite it’s length, that was just part one. Part two is below and part three is on the way soon. All of these touch on a common theme: discussing how to implement Bondarchuk’s methods. For those of you unfamiliar with Coach Evely’s background, he is currently the director of the Loughborough (UK) University High Performance Centre. He had the opportunity to learn from Bondarchuk first hand when they worked together in Kamloops, and has been fine tuning his approach ever since. As I mentioned in the last post, to get the most out of this interview it helps to have a little understanding of Bondarchuk’s approach to training. You can learn more about that through this link, or by reading Part I. If you have any questions, feel free to ask them in the comments below.
Part 2: More About Hammer Throw Training
Maximum Strength Training
Martin: As I was saying, it might seem strange to some people but I’ve been able to make strength gains despite never lifting at a higher intensity.
Derek: I think that the single most difficult hurdle in describing Dr. B’s methodology is interpretation. I’ve done a number of presentations both with Dr. B. and without him, and I’ve talked to a lot of throws coaches about this because they hear the stories; they hear it about Dylan most of all, how he doesn’t really lift heavy, he doesn’t lift anything over a certain amount of weight, and it really messes with a lot of people’s heads and they really battle with that kind of concept. And I see why, but the biggest problem with it is that people look at it in such black and white terms, and they struggle with getting what the real message is.
And the real message is not that you don’t do maximal strength, or even that maximal strength doesn’t transfer, the real message is how much do you need and once you’re there then what are you going to do? People think that Bondarchuk’s message is “don’t do any maximal strength”. That is not it at all. You absolutely need a certain level of it, and you need a fairly high level relative to most athletes. Let’s face it; you’re not going to throw 20m in the shot with only a 100 kilo bench. Maybe someone’s done it, but it is going to be the exception not the rule. So absolutely you need it. The problem is we love the weight room, especially in North America and here in Britain. At the point where the pursuit of absolute strength starts taking away from the throwing, and it can take away from it really easily and really quickly, then you have to ask yourself is this all worth it and is there something else I could be doing or implementing, perhaps another direction, that may pay bigger dividends. In order to get very strong in a short period of time you have to lift a lot and it will really affect your throwing. If this is your plan, then fine, but as we know block periodization schemes (by Verkhoshanki’s definition, not the misleading title given to Dr. B’s work) are difficult to implement and can wreak havoc on event-specific abilities. You have to look at it over the long term.
One of the most overlooked names in coaching circles is that of Derek Evely. His coaching career has been going strong for more than fifteen years. After successful stops in Kamloops and Edmonton, he is now the director of the Loughborough (UK) University High Performance Centre, one of the country’s two national training centers as the UK prepares to host the 2012 Olympics.
Evely started his career at the Kamloops track club, which has a history of success that predates Dr. Bondarchuk’s arrival. As a coach, Evely trained Shane Niemi to a national junior record of 45.83 seconds in the 400 meters. He guided a young Gary Reed, who went on to win a silver medal in the 800 meters at the 2007 World Championships. Many people also forget that Dylan Armstrong started as a successful hammer thrower. Evely coached Armstrong to the North American junior record in the hammer throw of 70.66m in the hammer throw (since broken by Conor McCullough), a second place finished at the World Junior Championships. He then began transitioning Armstrong to the shot put, where he quickly approached 20 meters. However, what he may be best known for in Kamloops is bringing in Dr. Bondarchuk to help Armstrong further progress in his new event.
Since leaving Kamloops in 2005, Evely worked for four years with the Canadian Athletics Coaching Centre in Edmonton. There he helped develop one of the world’s best online coaching resources, athleticscoaching.ca, and coach a stable of athletes including world 400 meter medalist Tyler Christopher and Canadian national 400 meter hurdle record holder Adam Kunkel.
Evely has been in the U.K. since 2009. While his new role is as an administrator, he has also found time to start coaching the throws again and apply the concepts he learned from Bondarchuk and others. In his first season working with Sophie Hitchon, Evely guided her to a World Junior Championship. Now in their second season together, Hitchon has already broken the U.K. senior record with a throw of 69.43 meters and she is still a teenager.
Since my experience with Bondarchuk has been almost exclusively from an athlete’s point of view, it was great to talk with Derek on Sunday about how he applies the methods as a coach. Below is part one in a three-part edited transcript of our conversation. Just to forewarn you, to get the most out of this interview it helps to have a little understanding of Bondarchuk’s methods, which you can learn more about here. If you have any questions, feel free to ask them in the comments below.
Part 1: Turning Theories Into Practice
Finding the Right Exercises for Your Training Program
Martin: Yesterday I was listening again to some of the podcasts you put together when you were in Edmonton and it made me think once again about the putting training theory into practice. If I understand it correctly, you are basing your training methods for Sophie Hitchon and Mark Dry on the Bondarchuk methods, is that correct?
Derek: Yes, absolutely. I would say it is probably 70, 80 percent or more based on that.
Martin: My first question then is: on one of the podcasts you said that one of the more difficult things for you to learn from watching Bondarchuk was how he chose exercises for his athletes. I understand the big picture: more throwing and special strength exercises, no exercises like curls and the bench press. But at the smaller level, why does he pick a 6.3kg hammer instead of a 6kg hammer or the back squat instead of the front squat. You said they seemed kind of randomly chosen and I’ve observed the same. I am sure there is some methodology to how he chooses them, but I have no clue what it is sometimes. It seems almost more of an art form at that point than a science. As you’ve coached more and more athletes under his methods, how have you figured out what exercises to use at what time?
My year typically can be broken down into three phases: the offseason, the preseason, and the competitive season. The offseason lasts from September until February and can hardly be thought of as time off. This is the time when I dedicate myself to training and put in the highest amount of volume during the year. The preseason begins in March and lasts until the end of May. During this time my training will remain the same, but I will begin to do a few competitions to test my form. Then, from June until August the big meets begin and I start to back off the training a little to try and reach new bests.