AuthorHi i'm Spencer Williams, shot putter, and author of these blogs. Archives
May 2020
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Week 125/17/2020 Over the time of this project, I worked very hard and improved in many different ways. I ended up throwing 50 feet, 3 inches which is not in competition, in other words without the adrenaline rush of a real competition. Sub-par but still it’s very good to not be in a slump like last year. As my coach says, it gets worse before it gets better, so I’m looking for some big throws this summer. The nice thing about my project is that no matter what result I get, I can keep expanding on it and get better. As I said at the beginning of the project, I said that I wanted to go to college for this, and it was a great opportunity to get better and stronger. And I have done both of those very well I would say. I spent a lot of time working out but I changed styles later in the project, I moved to pushups, sit-ups, and jumping rope to work on explosiveness and speed. The number of pushups I can do doubled over the course of 2 weeks and it keeps growing all the time, also the number of sit-ups I can do doubled over that same time period. The jumping rope has gotten a lot smoother and faster with fewer mess ups and with more reps, which gives me a better work out and better conditions my feet and legs. As far as throwing, I’ve gotten faster, more balanced, and I’ve been throwing farther as a whole. I’m doing better driving into the power position and really getting the torque I need to throw the shot. Also with getting stronger, the drive is more powerful so that I can use my hips more to drive the shot into the air. I’m still trying to work on turning my foot in the middle to keep turning, that is what will keep me on balance and help me drive. One problem I’ve had though is landing to the left of the middle which is causing me to fall off to the right and make me scratch, but just slowing down will help me resolve that.
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Week 115/10/2020 This week I did a lot of focusing on strength instead of throwing, although I got good amounts of practice in both. I’ve been spending a lot of time and working on doing exercises other than heavy lifting, I’ve been doing pushups, curl-ups, and jumping rope to gain speed and explosiveness, when I go to the gym we focus on lighter lifting with better form, that does not say that the workouts are easier because we do hard exercises for a lot of reps. Like for instance, we did some curl, press, and skull crusher all consecutively for 10 reps each arm and then 10 reps for both, he also added a twist which made us keep our feet off the ground while we were doing it. There’s a lot more that I could say about the kinds of things that we do but that would take a long time, but I will say that his workouts are nothing like I have done before and I like that because I fell that I am already benefiting from it. I do the pushups, curl-ups, and jump rope every day along with some running so that even when I’m not in the gym, I am still gaining. In this week’s news on throwing, I had some time to practice and it went relatively well. I’ve been traveling so that put a dent in my ability to throw as much as I would like but I am still finding a way. At the place I stay at on the beach there is a park where I like to throw, I threw a 157-foot discus there which is not too great but it’s good considering the circumstances. I also had the chance today to throw some shot and discus, I threw shot on the beach which helps me with foot speed and control, I threw about 47 feet uphill so, in the end, they were some darn good throws. I’m still looking to increase my speed and be stronger while throwing the shot, I feel like I’m falling away from the show when I throw it which is greatly reducing my distance. Overall a great week and I am ready for another week of training.
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