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Adam Nelson Workout

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Stahmixson

dutchhighlander.nl
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Adam Nelson is a world-class shot putter and Olympic silver medalist. During 2000 and 2002 he was ranked number one in the world by Track and Field News. Core training is important in every throwing event, and Adam Nelson summarizes his core training philosophy in this article.
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Going into the fall of 1999 almost one year out from the Olympics, I suffered a minor tear in my right pectoral minor and major. After the doctor diagnosed the tear, he offered me two alternatives: have surgery and miss the Olympics or don’t have surgery, do aggressive rehab, and maybe you’ll make it. I’d just spent three years of my life dedicated to the pursuit of my Olympic ambitions. Hello!!! This was a no brainer. What happened during the next nine months exceeded all of my own expectations.

For years I’ve heard how the 21-meter barrier was unbreakable without the use of performance enhancers. I had no idea. I’d never thrown within 30cm of that distance. But something happened as a result of my pec tear, I was forced to change the way I approached my training. Obviously heavy benches were out due to the direct stress on the injury, but so were squats and anything that involved steadying a bar on the shoulders. That significantly limits what you can do in the weight room. My focus shifted from training off the track to training on the track. How could I throw without throwing? (I couldn’t throw at this point either) It wouldn’t be long till I found the answer I was looking for: event specific training.

As rotational shot putters, we’ve borrowed a lot of our technical models from the discus. Knowing this, I began to look at what the world-class discus throwers stressed in their training: rhythm, timing, speed, and core strength. Well I already worked a lot on the first three, but the last one I’d overlooked. Sure, I always did my crunches at the end of the workout, but that only scratches the surface. Hammer throwers have known this
for years. What’s the biggest difference between hammer throwers and other rotationally delivered throws? The number of turns requires more technical and drill work even at the
highest levels. Because hammer throwers spend so much time developing the rhythm of their throw, they work their core more than any other thrower out there. You don’t have
to stretch the imagination to far to understand the importance of the core. Just look at Yuriy Sedykh’s drill work and weight work.
Anyway, that’s how I came to focus on the core during my workouts.

Here are three suggestions you can use to strengthen your core:
1) Save the belts and knee wraps for max lifts only. By using them you are only training your body to squat incorrectly. You’ll have to drop the weight, but you’ll be amazed at how much stronger you’ll feel. And if you ever want to go back to
the belt and wraps for the big numbers, it will only take about four weeks to do so. We’re not training to be great lifters, just great throwers.
2) More is no substitute for quality. Train your mid-section just like you would your bench or squat or clean. You don’t get much out of one set to failure in the cleans. Don’t do this with your core. That said, your abs can and do recover very quickly from heavy workouts, so don’t be afraid to do a little weighted abs work every workout.
3) Vary the tempo and movements based on the workout. On upper body days I like to do more static core work. On Olympic lifting days I favor more rhythmic/multi-dimensional core work. On squat days I prefer twisting and stretching core work (I’ll give you a sample below).

So I’ve given you some suggestions, now I’m going to give you a sample.

Workout 1: Upper body day core work
• Hanging Leg Raises with weight
• Decline Crunches with weight
• Roman Chair sit ups with weight
• Stansions (4 ways for 1 minute each)

Workout 2: Olympic day core work
• V-ups with Med Ball
• Side Elbow to opposite Knee Bends with Bar
• Candlesticks (a very intense form of leg raises)
• Standing Bar Twists
• Pull Throughs

Workout 3: Leg day core work
• Floor touches w/ weight- start with plate above head and do a wind mill-like/sidebend movement touching the plate to the floor by your feet while keeping your arms fully extended.
• Walking Twists w/ weight- arms at 90 degrees or straight out if you’re a real man (I’m not). Then, step with the left foot and turn your upper body towards the left. Repeat to the right.

There are many variations of this workout, but that’s the base. You get the right idea. I like to do 100-150 reps total per workout during most of the season. During the offseason these numbers may be a little bit higher. Going into major competition I’ll cut the volume in half or more with primary emphasis on the twisting movements. Anyway, that’s about it. Though I’ve found several combinations of exercises that work for me, you’ll probably be different. Experiment till you find something that leaves you feeling strong and flexible. Once you find the right combination of core training and plyometric/sprint training, you’ll find you’ll only need to do the weight work to boost your confidence.
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Adam Nelson is a very nice guy, I attended a training seminar he gave and met him twice since and spoke to him about his training. He is taller and slimmer looking in person than on TV about six one and hard to judge weight, but very athletic. He would be the best person to talk about this I am sure. He primarily emphasises throwing and working on technique, everything else is about making the shot go farther.

He emphasises heavy regular core training with lots of moving and twisting against resistance so he can transfer leg power through the core to the upper body, he does individual core exercises and an abs circuit with lowish rep heavy weight.

After this he emphasised flexibility telling me he had a trainer come over to help him work on flexibility alone once a week, after this in priority comes squats, full half partial front back wide medium narrow stance with chains bands slow quick all varieties, then comes incline bench pressing and bands and chains.

Then Olympic lifts, then sprints and jumps. He has a strength coach called Rob McIntyre and worked with Charles Poliquin.
He believes in structural balance i.e. he emphasis barbell curls and leg curls and all kinds of small body building exercises to prevent injury and maximise his strengths.

He changes programs every three weeks and very much puts throwing first, i.e. if he is having a good throwing session he will just lift light weights, or will drop plyos lifting for throwing. If he is tired or sore he will skip lifting and listen to his body.

He takes pre and post workout nutrition pretty seriously, eating well and is much organised.

He was coached by and then Bob Weir and then Don Babbitt and he trains/trained with Reese Hoffa and Breaux Greer. He also used to train with my old friend nick Sweeney Irish discus record holder.

Adam said he is a fan of the highland games and thought the guys were great athletes.

He does not always lift heavy ie somestimes 220lb push presses, 70 and 80kg snatches, but also 4 x 5 x 160kg powercleans !

525lbs incline BP for reps, 39" verticle jump, 700lb plus squats 22.49m PR
 
Damn wat een sterke gozer..
 
Leuk stukje.

Ik weet niet of je deze opname kent?

 
Ga maar eens googlen op Cristian Cantwell. Dat is op het moment de sterkste kogelstoter geloof ik. Kheb de trainingsprogramma's van Udo Beyer en Ulf Timmerman geloof ik ook nog wel ergens liggen...
 
Laatst bewerkt:
Nee, ik kan ze nergens vinden?!
Was al erg blij met de trainingsprogramma's.
 
Ik heb nog wel een leuk dvd tje van Gunthor, die was ook wel mannelijk sterk. Maar dat moet ook wel als je 22.75 gooit
 
Vet Workout filmpje!
 
Heey benhierweer,
Ga eens kijken op MAC THROW VIDEO, daar vind je praktisch alle kogel-, discus-, slingerfilmpjes die er zijn ;)
 
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