I structure my throws sessions like below, as I’ve found this to work for me. That’s key — find what works for you. This is an “ideal” week, but with a full-time job and five kids, “ideal” is many times tough. I don’t need to tell you that; you have your hands full with life, as well.
**DISCLAIMER** I always know how far I’m throwing. I put marks out to hit and surpass every practice. What you don’t see below is the 18 months+ of throwing almost every day of the week that I did when I first started (got injured, too) and the years of other throwing. I’ve been doing this for 10+ years, now, and looking back, this is how I would structure it for Daniel McKim 2005 and thereafter:
Day One — Stone and Caber
Stone
One-two drills — no wrist wrap, get the wrist, hips, back, elbow, shoulder warm. This helps me line up my throws (early in the year, I’ll just walk back and forth across the field throwing these … lots of times)
Stand Throws (braemar) — no reverse
Stand Throws (braemar) — reverse
South African — no reverse (stick the finish, keep turning and driving the hip)
South African — full throws (I always put a mark out there to hit. Let’s say, it’s 54 feet with my 15.5 lb. stone. I’ll take my throws, work on the things I always have to work on, then take six final throws. I’ll either set it up like a comp where I have to hit it to “win,” then take three extras, or I’ll put it out there that I have to have four of the final six make it there and further.
Caber
Lay the caber down and do some mock carry and pulls (just like I do at a games).
Throw caber … run fast, pull hard. Do it again … and again … and again … you get the idea.
Day Two — Heavy weight, light hammer, Sheaf
HWFD
One turns — I wish I had done these years ago, as they’ve really helped me line things up. Do lots until I can feel the sprint and finish (and my thumb is warmed up and stretched out). *If you’re starting out the sooner you start hook-gripping, the better.
Two turns — Just like full stone throws, I’ll finish up with a mark to hit on my final six or so. Compete with yourself. *Also, the sooner you move to two turns the better off you’ll be. Use one-turns as a drill not a competitive throw.
Light hammer — blades, if possible, from day one
Winds — lots of them. Put your feet in the ground, wind it up to three, then slam it into the ground just to your right. A lot of your hammer work should be done here. I’m also a believer in putting a massive hole in the round just off your right foot — you don’t let off and pull your blades out of the ground in a throw, so don’t get the in practice of it during your winds, but this is just my opinion.
Full throws — see above for final marks and hit. Again, get or make blades. You are ready for blades from day one. Hammer with blades and without are two completely different throws, so get in blades from the get-go.
Sheaf
Nothing earth-shattering here — slow, cautious pulls to get warmed up. Then, I draw a line in the grass with my foot, then measure out my steps like I’m throwing over a bar at a comp. If possible, depending on where I’m throwing, I’ll sometimes throw at a branch, as well, but I really like stepping out from the line and throwing. You can tell by where it lands if you had the right pull or not, if it was in or out, etc.
Day Three — Light weight, heavy hammer, WOB
LWFD
Same as HWFD
Heavy Hammer
I do the same here as I do for the light hammer, but I’ll warm up with the light hammer first, as it helps remind me of the speed and acceleration I want for the heavy. I throw the light and heavy differently (long story — ask me why at a comp sometime for the long, nerdy explanation and philosophy).
WOB
Just like the sheaf, I mark the ground and measure my steps out. I also have a homemade WOB upright, too.
I believe I over-threw in high school, college and the first six years of Highland Games. I like this structure, but again, what you don’t see here is the foundation and endurance built through 10 years of track and field and six years of throwingheavy events too much. Once I switched to this type of routine, my throws improved. Notice I split up my weights and hammers. I first changed this because they were my weakest events for too many years, so by splitting them I get more work on the events I needed. Weights are still very tough for me, but I’m working on it, and this structure helps. Focus on your weak events and optimize your time to improve on them.
All that’s left now is for you to hit the field and throw!
Douglas Smith E Smith
購買加拿大永久居民卡 (微信ID：Wesbutman) Buy a Canadian permanent resident card (WhatsApp：+49 1521 5066462)
Buy Real Australian Passport https://firstdocumentsonline.com/buy-a-real-australian-passport/
Buy Real Canadian Passport https://firstdocumentsonline.com/buy-a-real-canadian-passport/
Buy Real French Passport https://firstdocumentsonline.com/buy-a-real-french-passport/
Buy Real Norwegian Passport https://firstdocumentsonline.com/buy-a-real-norwegian-passport/
Buy Real Brazilian Passport https://firstdocumentsonline.com/buy-real-brazilian-passport/
Buy Real Chinese Passport https://firstdocumentsonline.com/buy-real-chinese-passport/
Buy Real Czech Passport https://firstdocumentsonline.com/buy-real-czech-passport/
Buy Real Estonian Passport https://firstdocumentsonline.com/buy-real-estonian-passport/
Buy Real Japanese Passport https://firstdocumentsonline.com/buy-real-japanese-passport/
Buy Real Polish Passport https://firstdocumentsonline.com/buy-real-polish-passport/
Buy Real UK Passport https://firstdocumentsonline.com/buy-real-uk-passport/
Buy Real USA Passport https://firstdocumentsonline.com/buy-real-usa-passport/
Buy EU Residence Permit https://firstdocumentsonline.com/buy-an-eu-residence-permit-online/
Buy Irish Driver’s License https://firstdocumentsonline.com/buy-irish-drivers-license-online/
Buy UK Driver’s License Online https://firstdocumentsonline.com/buy-uk-drivers-license-online/
Buy Swiss driver’s license https://firstdocumentsonline.com/buy-swiss-drivers-license-online/
Buy Swedish Driver’s License https://firstdocumentsonline.com/buy-swedish-drivers-license-online/
Buy Polish Driver’s License https://firstdocumentsonline.com/buy-polish-drivers-license-online/
Buy German Driver’s License https://firstdocumentsonline.com/buy-a-german-drivers-license-online/
Buy EU Driver’s License https://firstdocumentsonline.com/buy-eu-drivers-license-online/
Buy Austrian Driver’s License https://firstdocumentsonline.com/buy-austrian-drivers-license-online/
Buy Italian Driver’s License https://firstdocumentsonline.com/buy-italian-drivers-license-online/
Buy Real ID Cards https://firstdocumentsonline.com/buy-id-cards-online/
Buy Canada Permanent Resident https://firstdocumentsonline.com/buy-canada-permanent-resident/
Buy Canada Permanent Resident https://firstdocumentsonline.com/buy-canada-permanent-resident/
Buy Canada Permanent Resident https://firstdocumentsonline.com/buy-canada-permanent-resident/
Buy Canada Permanent Resident https://firstdocumentsonline.com/buy-canada-permanent-resident/
Buy Canada Permanent Resident https://firstdocumentsonline.com/buy-canada-permanent-resident/
Buy Canada Permanent Resident https://firstdocumentsonline.com/buy-canada-permanent-resident/
Buy Canada Permanent Resident https://firstdocumentsonline.com/buy-canada-permanent-resident/
购买加拿大永久居民 https://firstdocumentsonline.com/buy-canada-permanent-resident/
购买加拿大永久居民 https://firstdocumentsonline.com/buy-canada-permanent-resident/
Buy Travel Visas Online https://firstdocumentsonline.com/category/buy-real-permits-online/buy-real-travel-visas-online/
Buy U.S. Driver’s License: https://firstdocumentsonline.com/buy-u-s-drivers-license-2/
Buy Undetectable Counterfeit Money: https://firstdocumentsonline.com/counterfeit-money/
https://vitamondopeptides.com
(Telegram：wesbutman0)
(WhatsApp：+49 1521 5066462)
(微信ID：Wesbutman)
(信箱：wesbutman0@gmail.com)
Douglas Smith E Smith
在線購買香港簽證（微信ID：Wesbutman）在線購買中國簽證，在線購買韓國簽證，在線購買正品日本簽證，在線購買正品美國簽證，在線購買台灣簽證，在線購買泰國簽證，在線購買正品波蘭簽證，在線購買正品澳洲簽證，線上購買正品英國簽證，線上購買正品加拿大簽證，線上購買正品挪威簽證，線上購買正品馬來西亞簽證，線上購買正品法國簽證，線上購買正品捷克簽證，線上購買正品巴西簽證，線上購買正品愛沙尼亞簽證.(WhatsApp：+49 1521 5066462)
购买香港护照 (微信ID：Wesbutman) 购买中国护照, 購買韓國護照, 購買正品日本護照, 購買正品美國護照, 購買台灣護照, 購買泰國護照, 購買正品波蘭護照, 購買正品澳洲護照, 購買正品英國護照, 購買正品加拿大護照, 購買正品挪威護照, 在線購買真正的馬來西亞護照,購買正品法國護照, 購買正品捷克護照, 購買正品巴西護照, 購買正品愛沙尼亞護照, 購買真假身分證, 購買台灣身分證, 購買台灣駕照, 購買泰國駕駛執照, 購買泰國身分證, 購買真假簽證, 購買假美元, 購買假CYN, 購買假澳幣, 購買真護照或假護照, 購買真假駕照, 購買真假身分證,
在線購買雅思證書。在線購買托福證書。在線購買PTE證書。在線購買ESOL證書。在線購買GRE證書。在線購買CELPIP證書。在線購買GMAT證書。在線購買PMP證書。在線購買NCLEX證書。https://buytraveldocsonline.com/buy-exams/
购买香港护照: https://buytraveldocsonline.com/购买香港护照/
购买中国护照: https://buytraveldocsonline.com/购买中国护照/
購買正品加拿大護照: https://buytraveldocsonline.com/購買正品加拿大護照/
購買正品挪威護照: https://buytraveldocsonline.com/購買正品挪威護照/
在線購買真正的馬來西亞護照: https://buytraveldocsonline.com/在線購買真正的馬來西亞護照/
在線購買真正的泰國護照: https://buytraveldocsonline.com/在線購買真正的泰國護照/
購買正品法國護照: https://buytraveldocsonline.com/購買正品法國護照/
在線購買真正的台灣護照: https://buytraveldocsonline.com/在線購買真正的台灣護照/
在線購買真正的葡萄牙護照: https://buytraveldocsonline.com/在線購買真正的葡萄牙護照/
購買正品英國護照: https://buytraveldocsonline.com/購買正品英國護照/
購買正品澳洲護照: https://buytraveldocsonline.com/購買正品澳洲護照/
購買正品波蘭護照: https://buytraveldocsonline.com/購買正品波蘭護照/
購買正品美國護照: https://buytraveldocsonline.com/購買正品美國護照/
購買正品愛沙尼亞護照: https://buytraveldocsonline.com/購買正品愛沙尼亞護照/
購買正品巴西護照: https://buytraveldocsonline.com/購買正品巴西護照/
購買正品捷克護照: https://buytraveldocsonline.com/購買正品捷克護照/
購買正品日本護照: https://buytraveldocsonline.com/購買正品日本護照/
購買真正的韓國護照: https://buytraveldocsonline.com/buy-real-korean-passport/
(Telegram：wesbutman0)
(WhatsApp：+49 1521 5066462)
(微信ID：Wesbutman)
(信箱：wesbutman0@gmail.com)
https://buytraveldocsonline.com
在線購買香港簽證（微信ID：Wesbutman），在線購買中國簽證，在線購買韓國簽證，在線購買正品日本簽證，在線購買正品美國簽證，在線購買台灣簽證，在線購買泰國簽證，在線購買正品波蘭簽證，在線購買正品澳洲簽證，線上購買正品英國簽證，線上購買正品加拿大簽證，線上購買正品挪威簽證，線上購買正品馬來西亞簽證，線上購買正品法國簽證，線上購買正品捷克簽證，線上購買正品巴西簽證，線上購買正品愛沙尼亞簽證
在線購買真正的美國visa卡: https://buytraveldocsonline.com/在線購買真正的美國visa卡/
在線購買真正的中國簽證: https://buytraveldocsonline.com/在線購買真正的中國簽證/
在線購買真正的台灣簽證: https://buytraveldocsonline.com/在線購買真正的台灣簽證/
在線購買真正的馬來西亞簽證: https://buytraveldocsonline.com/在線購買真正的馬來西亞簽證/
在線購買真實的英國簽證: https://buytraveldocsonline.com/buy-real-uk-visa/
線上購買申根簽證: https://buytraveldocsonline.com/buy-schengen-visa-online/
在線購買真實的美國簽證: https://buytraveldocsonline.com/buy-real-u-s-visas/
在線購買真實的新加坡簽證: https://buytraveldocsonline.com/buy-real-singapore-visas/
在線購買真正的加拿大簽證: https://buytraveldocsonline.com/buy-real-canadian-visas/
在線購買真正的澳洲簽證: https://buytraveldocsonline.com/buy-real-australian-visas/
購買加拿大永久居民卡: https://buytraveldocsonline.com/購買加拿大永久居民卡/
(Telegram：wesbutman0)
(WhatsApp：+49 1521 5066462)
(微信ID：Wesbutman)
(信箱：wesbutman0@gmail.com)
https://vitamondopeptides.com
https://buytraveldocsonline.com
Douglas Smith E Smith
Buy passports online (WhatsApp: +49 1521 5066462), buy legitimate US passports, buy Chinese passports, (WeChat ID: Wesbutman), buy Canadian passports, buy Malaysian passports, buy Hong Kong passports, buy Taiwan passports, legitimate biometric passports, buy US passports, buy European passports, buy Australian passports, buy passports registered in government databases, buy Canadian residence permits (RP cards), get US citizenship and green cards, where can I get a passport? (Email: wesbutman0@gmail.com), buy driver’s license online, renew passport. (WeChat ID: Wesbutman)
https://firstdocumentsonline.com/
http://buytraveldocsonline.com/
Buy counterfeit money. (WhatsApp: +49 1521 5066462) Buy fake US dollars (USD), Buy fake Chinese yuan (RMB), buy counterfeit RMB (CNY), buy counterfeit RMB/RMB, Buy counterfeit money (CNY), buy counterfeit RMB/RMB, buy fake Canadian dollars (CAD), buy fake Australian dollars (AUD) (WhatsApp : +49 1575 3756974) Buy fake British pounds (GBP), buy fake Euros (EUR), buy fake Hong Kong dollars (HK). Buy high-quality undetected banknotes.
https://firstdocumentsonline.com/counterfeit-money/
https://buytraveldocsonline.com/counterfeit-money/
Buy TOEFL, IELTS, TOEIC (Email: wesbutman0@gmail.com), buy Canadian citizenship, buy US citizenship, buy Canadian TCF, TEF, CELPIP, Celta certificates, Canadian residency, direct immigration to Canada, buy driver’s license, ID card, buy US green card (WeChat ID: Wesbutman), buy Social Security Number (SSN), work permit, get a new ID card, National Insurance Card, NIN, SIN, buy SSN, buy marriage certificate, buy birth certificate. Order online (WeChat ID: Wesbutman) https://buytraveldocsonline.com/
Do you want to start a second life with a new identity? Protect your privacy, build a new credit history, bypass criminal record checks, and regain your freedom?
(WhatsApp: +49 1521 5066462)
(Email: wesbutman0@gmail.com)
Our company has many years of experience in producing fake passports and other ID documents. We use high-quality equipment and materials to produce fake passports. We carefully replicate all the secret features of real passports to create fake documents. We are the best manufacturer of high-quality fake ID documents.
(WhatsApp: +49 1521 5066462)
(WeChat ID: Wesbutman)
(Telegram: wesbutman0)
(Email: wesbutman0@gmail.com)
https://firstdocumentsonline.com/
http://buytraveldocsonline.com/
Douglas Smith E Smith
在線購買香港身份證和駕駛執照（微信ID：Wesbutman）在線購買中國身份證和駕駛執照. 在線購買韓國身份證和駕駛執照. 線上購買台灣身分證和駕駛執照. 在線購買泰國身份證和駕駛執照. 在線購買日本身份證和駕駛執照.(WhatsApp：+49 1521 5066462) 在線購買美國身份證和駕駛執照. 在線購買波蘭身份證和駕駛執照. 在線購買身份證和駕駛執照. 在線購買英國身份證和駕駛執照. 在線購買加拿大身份證和駕駛執照. 在線購買挪威身份證和駕駛執照. 在線購買馬來西亞身份證和駕駛執照. 在線購買法國身份證和駕駛執照. 在線購買捷克身份證和駕駛執照. 在線購買巴西身份證和駕駛執照. 在線購買愛沙尼亞身份證和駕駛執照.(WhatsApp：+49 1521 5066462)
在線購買雅思證書。在線購買托福證書。在線購買PTE證書。在線購買ESOL證書。在線購買GRE證書。在線購買CELPIP證書。在線購買GMAT證書。在線購買PMP證書。在線購買NCLEX證書。https://buytraveldocsonline.com/buy-exams/
购买中国驾驶执照: https://firstdocumentsonline.com/购买中国驾驶执照/
购买中国身份证: https://firstdocumentsonline.com/购买中国身份证/
購買韓國身分證: https://firstdocumentsonline.com/購買韓國身分證/
在線購買日本身份證: https://firstdocumentsonline.com/在線購買日本身份證/
線上購買台灣身分證: https://firstdocumentsonline.com/線上購買台灣身分證/
購買韓國身分證: https://firstdocumentsonline.com/buy-korean-id-card/
購買美國駕照: https://firstdocumentsonline.com/buy-u-s-drivers-license-2/
在線購買真正的台灣駕照: https://firstdocumentsonline.com/在線購買真正的台灣駕照/
在线购买意大利驾驶执照: https://firstdocumentsonline.com/在线购买意大利驾驶执照/
在线购买奥地利驾驶执照: https://firstdocumentsonline.com/在线购买奥地利驾驶执照/
在线购买欧盟驾驶执照: https://firstdocumentsonline.com/在线购买欧盟驾驶执照/
在线购买德国驾驶执照: https://firstdocumentsonline.com/在线购买德国驾驶执照/
購買加拿大永久居民卡: https://firstdocumentsonline.com/購買加拿大永久居民卡/
(WhatsApp：+49 1521 5066462)
(微信 ID：Wesbutman)
(Telegram：wesbutman0)
(信箱：wesbutman0@gmail.com)
https://firstdocumentsonline.com/
在線購買阿拉巴馬州駕照。在線購買阿拉斯加州駕照。在線購買亞利桑那州駕照。(WhatsApp：+49 1521 5066462) 在線購買阿肯色州駕照。在線購買加州駕照。在線購買科羅拉多州駕照。在線購買康涅狄格州駕照。在線購買特拉華州駕照。在線購買佛羅裡達州駕照。在線購買佐治亞州駕照。在線購買夏威夷州駕照。在線購買愛達荷州駕照。在線購買伊利諾伊州駕照。在線購買印第安納州駕照。在線購買愛荷華州駕照。在線購買堪薩斯州駕照。在線購買肯塔基州駕照。在線購買路易斯安那州駕照。在線購買緬因州駕照。在線購買馬裡蘭州駕照。在線購買馬薩諸塞州駕照。在線購買密西根州駕照。在線購買明尼蘇達州駕照。(WhatsApp：+49 1521 5066462) 在線購買密西西比州駕照。在線購買密蘇裡州駕照。在線購買蒙大拿州駕照。在線購買內布拉斯加州駕照。在線購買內華達州駕照。在線購買新罕布什爾州駕照。在線購買新澤西州駕照。在線購買新墨西哥州駕照。在線購買紐約州駕照。在線購買北卡羅來納州駕照。在線購買北達科他州駕照。在線購買俄亥俄州駕照。在線購買俄克拉荷馬州駕照。在線購買俄勒岡州駕照。在線購買賓州駕照。在線購買羅德島州駕照。在線購買南卡羅來納州駕照。在線購買南達科他州駕照。在線購買田納西州駕照。在線購買德克薩斯州駕照。(WhatsApp：+49 1521 5066462) 在線購買猶他州駕照。在線購買佛蒙特州駕照。在線購買弗吉尼亞州駕照。在線購買華盛頓州駕照。在線購買西維吉尼亞州駕照。在線購買威斯康辛州駕照。在線購買懷俄明州駕照。購買美國駕照: https://firstdocumentsonline.com/buy-u-s-drivers-license-2/
在线购买波兰驾驶执照: https://firstdocumentsonline.com/在线购买波兰驾驶执照/
在线购买瑞典驾驶执照: https://firstdocumentsonline.com/在线购买瑞典驾驶执照/
在线购买瑞士驾驶执照: https://firstdocumentsonline.com/在线购买瑞士驾驶执照/
在线购买英国驾驶执照: https://firstdocumentsonline.com/在线购买英国驾驶执照/
在线购买爱尔兰驾驶执照: https://firstdocumentsonline.com/在线购买爱尔兰驾驶执照/
在線購買波蘭身份證: https://firstdocumentsonline.com/buy-polish-id-card/
在線購買比利時身份證: https://firstdocumentsonline.com/buy-belgian-id-card/
在線購買西班牙身份證: https://firstdocumentsonline.com/buy-spanish-id-card/
在線購買義大利身份證: https://firstdocumentsonline.com/buy-italian-id-card/
在線購買新加坡身份證: https://firstdocumentsonline.com/buy-singapore-id-card/
在線購買歐盟居留許可: https://firstdocumentsonline.com/buy-an-eu-residence-permit-online/
https://vitamondopeptides.com
(WhatsApp：+49 1521 5066462)
(微信 ID：Wesbutman)
(Telegram：wesbutman0)
(信箱：wesbutman0@gmail.com)
https://firstdocumentsonline.com/
Douglas Smith E Smith
Buy fake usd/aud/cad/CNY/euros/RMB (WHATSAPP: +49 1521 5066462) Buy counterfeit Chinese Yuan/RMB (WeChat ID: Wesbutman), Counterfeit Yuan |Yuan, Buy counterfeit Yuan, Buy counterfeit RMB. Buy counterfeit US Dollar/Australian Dollar/Canadian Dollar/Yuan/Euro/Yuan, Buy counterfeit Euro banknotes, Buy counterfeit Australian Dollar, Buy counterfeit Canadian Dollar, Buy counterfeit US Dollar, Buy counterfeit Yuan online, Buy counterfeit Yuan, Buy counterfeit Chinese Yuan, (WHATSAPP: +49 1521 5066462) Buy counterfeit CNY, Buy counterfeit Yuan, Buy counterfeit Yuan, Buy US Dollar, Yuan, (Telegram: wesbutman0) Yuan and Malaysian Ringgit counterfeit currency! Please send a private message for details! Buy counterfeit US Dollar and Yuan! Learn more about counterfeit currency! Buy counterfeit US Dollar and Yuan! Explore more! Buy counterfeit currency: US Dollar and Yuan. Please send a private message for details! Buy counterfeit currency: US Dollar, Yuan, Malaysian Ringgit, etc.! Please send a private message for details! https://firstdocumentsonline.com/counterfeit-money/
Buy counterfeit US dollars (USD) https://firstdocumentsonline.com/counterfeit-money/
Buy counterfeit Chinese yuan (RMB)https://firstdocumentsonline.com/counterfeit-money/
Buy counterfeit Chinese yuan (CNY)https://firstdocumentsonline.com/counterfeit-money/
Buy counterfeit Canadian dollars (CAD)https://firstdocumentsonline.com/counterfeit-money/
Buy counterfeit Australian dollars (AUD)https://buytraveldocsonline.com/counterfeit-money/
Buy counterfeit British pounds (GBP)https://buytraveldocsonline.com/counterfeit-money/
Buy counterfeit euros (EUR)https://buytraveldocsonline.com/counterfeit-money/
Buy counterfeit Hong Kong dollars (HK)https://buytraveldocsonline.com/counterfeit-money/
(WhatsApp: +49 1521 5066462)
(WeChat ID: Wesbutman)
(Telegram: wesbutman0)
(Email: wesbutman0@gmail.com)
https://firstdocumentsonline.com/
http://buytraveldocsonline.com/
Buy SSD chemicals online, buy SSD chemicals, SSD chemicals, (Telegram: wesbutman0) Amazon SSD chemicals
Buy SSD chemicals online, buy SSD chemicals, buy J. Solution Chem, buy SSD liquid chemicals, buy M-Chem Solutions LLC SSD solution chemical formulations, general SSD solutions, we buy SSDs, buy Z-Chem solutions, SSD chemical solution prices (WhatsApp: +49 1521) 5066462).
More information:
(WhatsApp: +49 1521 5066462)
(WeChat ID: Wesbutman)
(Telegram: wesbutman0)
(Email: wesbutman0@gmail.com)
https://firstdocumentsonline.com/
https://rushmynewpassport.com/
https://Vitamondopeptides.com/
https://counterfeitdocsforsale.com/
https://firstdocumentsonline.com/
http://buytraveldocsonline.com/