AuthorHi i'm Spencer Williams, shot putter, and author of these blogs. Archives
May 2020
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Week 5 and 63/30/2020 Coronavirus has honestly really help me out these 2 weeks working out and throwing, I've had a lot more time than I usually do lift and throw. I have successfully worked out every single one of my pre-planned days but still not thrown as much as I would like to. I felt myself getting a lot stronger and honestly throwing better as that goes on.
My lifting has been very successful overall, I focused on explosive lifts such as speed deadlifts cleans and explosive bench presses. I hit a new deadlift PR which was 315 lb for 10 reps, Which was after I did it for 8 reps (also a PR). My lunch is a little less than where I wanted to be but it's never too late to fix that because as I said I will have months upon months to get stronger so no worries here. I did clean to front squats for the first time, they went very well but were indeed very hard, it's a good thing when you're working out though, I enjoy the burn and knowing that I'm going to get better after I do this. In the time that I had to throw I had a very very successful I'm doing it, my phone is making huge improvements and my speed is at the same rate I threw a discus 169 ft and that is a 30 ft PR for me. On that throw, I did a great job of keeping my foot turning in the middle the whole time but there's always room for improvement. This might sound a little bit stupid but I feel as though that I am looking more like an official thrower and rather not a beginner in my form. Everything is starting to look and feel more fluid and smooth in the ring. I'm going to try my hardest this next week and the weeks to follow to throw every day and if not every day every other day, I think this would greatly increase my form and performance in the ring by building stamina and also making me more comfortable in the ring.
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Week 43/22/2020 This week was a very successful week overall, I didn’t get much lifting or throwing in but I spent a lot of time watching videos and looking over my form while I was at the beach to better myself even when I’m not throwing. My coach once told me that lots of throwing and no technical analysis could be potentially bad for your form as you could practice bad habits over and over again and not know the difference. So because of that I spent my time improving my form instead of doing nothing and slacking. Because of coronavirus, my season has been canceled and that upsets me not only because I won’t get my season, but also because it eliminates my means to measure my progress in this project. So because of the cancellation, I will be measuring my progress weekly by having a weekly “meet” In my front yard.
When looking at videos of my throwing I realized that I am very slow in the ring, which means that the shot is not being thrown to my maximum potential which is limiting me not only in this project but also in my career as a track athlete. Over the next week I will be focusing on speeding up my form because I believe that my feet are ready to be sped up as they’re consistently hitting the right positions and my strength is also going up which will help me speed up The throw and in turn throw the shot father. In the weight room, I primarily focused on explosive lifts such as cleans and incline bench. My cleans are not quite where I want them to be but I have plenty of time with this virus to get them there, my bench and incline bench has gone up since I started but they’re still obviously not to the point where I would like them to be but as I said with the cleans there’s plenty of time to have that. This virus actually gives me a very large opportunity to become better than I thought I could be. Now I have a lot more time to think about practice and to actually practice my throws and on top of that weight training.
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Week 23/8/2020 This week was a successful one, although the workouts were spotty due to school and vacations. I’ve learned new things in my form and I’ve practiced much more over the week than I have this season. This week I worked out 1 time but that will change next week, I worked our arms and legs. My legs are getting strengthened again and my arms are continuing to get stronger. I’ve noticed that my left arm is smaller than my right arm and that is because I throw right handed, and without lifting that causes an imbalance which is not good. I’m working to build up my left arm and forearm so that I can get more strength and definition. In my legs I am mostly focusing on quadriceps and gluteal muscles, I don’t have the equipment for hamstrings but I am working to think of a way that I can activate them and grow them with my quads. Calves can be worked my doing leg work and that will grow them. In my throwing news, I worked a lot this week with discus, I’m making big progressions in both forms (they are basically the same thing). I’m working to get a bigger push from the back of the circle to the center in my initial turn, this generates more speed which generates bigger throws. I’m also working on staying balanced in my reverse so that I can stay in the circle with ease. I’ve had a problem since last year of watching the disc and shot and not rotating through which caused me to fall out and that is less of a problem now which is good considering the length of my throws. I hit huge throws this week in discus and I hit 50 in shot in the cold. This is a good distant for practice but as always, there is more work to be done. I will try to work out more this week and to keep practicing as I did last week. Hard work is the only thing in this sport that can get you what you want, so you have to go out and get it.
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