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PimpBot5000 wrote:
HG Thrower, any specific gym exercises you would recommend while I wait for my book to arrive? I would think that rotational power would play a big part in the throwing events, so I've been doing some heavy landmine exercises. I also seem to recall that I've heard a few Highland Games competitors recommending Zercher squats, have you found these beneficial?
Thanks
I work the Zercher squats in every now and then. I've definitely been prioritizing rotational work because hammers are a weak point for me.
Personally, I try to do an upper day, a lower day, and an explosion day weekly, plus at least 1-2 throwing sessions. Upper and lower day I work on one max effort exercise and follow up with assistance work, including 100+ total reps of various core work. Explosion day I do one oly variation (always from the hang, power catch), and a variety of plyos/jumps. I think Matt organizes things differently in the book, with strength blocks and speed blocks. I'm probably going to buy it eventually too to get another perspective.
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