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Volume II, Issue 12teaching workshops and seminars. In the midstof all this, I have a family and an athletic career.This fall, I stepped back and realizedthat my “General Prep Conditioning” wasn’twhat it should be I literally got “tired”throwing the Highland Games implements or theWeight Pentathlon stuff. I needed to “up” myability to handle loads over time. So, I went intoa very interesting period of dragging sleds,farmer walks, carrying 150 pounds, fast multiexercise weightlifting workouts, and variousstrongman challenges.You can’t really measure whether or notsomething like this works. You can merely guessand I guessed that by the time I was shovelingsnow daily in December, it was time to move on.As much fun as I had, which general training isfor me, I needed to start doing the O lifts in a bitof a structure. But, I also was told by JohnPowell (and I listen to World Record holders)that “I” thrive on variety. So, I needed strictworkouts that had lots of variety. In a past issueof Get UP, I outlined my “roll the diceworkouts.” To be honest, they were fun.Then, I just hit the wall. I’m notstupid well, yes, I am stupid, but I haveexperienced this before I decided to hit myjournals . I noticed that even though I had beenvery good about having easy weeks and lots ofvariation I had been burning the candle at bothends professionally and athletically.How do I know this? When I overtrain, my stomach hangsover my belt, even though I may havelittle actual abdominal fat. (Lowerback is exhausted, core muscles areweak or tired or both) I get bags under my eyes and bagsunder my chin. Whether it is waterretention or lack of muscle “tonus,” Idon’t know but I can see it. I start forgetting details and getconfused about things as simple aswhat week it is.Somewhere in March 2004 I don’t feel like training then, I forcemyself to train which makes me notwant to train .which makes me As a proud follower of John Powell andBrian Oldfield, of course, I see this and look atall the advice out there on the web and in printfor these conditions: just before track season, theathlete should “march to the right.”So, I went “left.” I completelyrestructured and rethought my diet and trainingand decided as Rande and I poked fun at it,too to “become buffed and bronzed.” Toregenerate interest, enthusiasm and big throws, Idecided to engage in basic hypertrophycombined with fat fighting diet. What? I going todo some bodybuilding exercises with a differentdiet and up my throwing volume.The Diet SpecificsFirst, I believe what Coach Maughantold me in 1977 “Make yourself a slave togood habits.” I believe the key to dieting is habit.It isn’t all the fancy crap and goo you eat anddrink, it is the daily habits. My first goal is to eat“three meals ” by 9:30 each day.Meal One7:00 Upon arising, I drink two glasses of water.It is a trick I picked up years ago and it starts thewonders of hydration going. I also pour myself acup of coffee and sprinkle cinnamon in it.Charles told me that cinnamon has a greatability along with fat and fiber to slow aspike of blood glucose levels. A year ago, myFasting Blood Glucose was 129 and I havebrought it down to 88 with some simple dietchanges. I then walk over and pour myself abowl of Fiber One and again sprinkle cinnamonon it. Yep, this isn’t meat, leaves and berries, butmy goals require me to think “outside the box”again.I am not sponsored by Fiber One (hint,hint, hint), but it tastes pretty good and it has anutritional chart that is amazing:Get Up! The Official Newsletter of the Lifting and Throwing Page4

Volume II, Issue 12Cal ories: 60Fat: 1GSodium: 130mgPotassium: 230mgCarbs: 24GFiber: 14GSoluble Fiber: 1GSugar: 0Protein: 2GI don’t even count those carbs I mean,really, once you try it you will understand thepoint here. Give it 24 hours As I read the local rag of a newspaper, Ieat my cereal and deal with whatever.7:20 I eat my traditional breakfast now.Basically, I eat anywhere from three to seveneggs. That’s it, although I “used to” eatgrapefruit with this and I may or may not returnto that.9:30 I drink my Atkins “Advantage” Shake. Ithas four more grams of fiber as well as 20 gramsof protein.So, while much of my competition maystill be simply having coffee, I have alreadyconsumed a “load” of protein and fiber. I also sipOlive Oil at my desk several times a day, too. Ialso add cinnamon to my coffee throughout theday and usually drink two cups of green tea,too on the advice of Charles, a perfectly legal“fat burning” cocktail.Lunch, dinner, and snacks are easy now. I simplyrevert to “Meat and Leaves.” I have a new mealcalled “Meat Salad” which I eat upwards of fourtimes a week:IngredientsOne Greek Salad from CostcoTwo one pound steaks cooked and choppedinto bite sized bits.Olive oil.To Make:1. Put chopped up steak in a salad bowl. Add adash of Olive Oil. Add Greek Salad.2. Toss for a while.3. Eat.Somewhere in March 2004In the evening, I have a lot of options. Recently,Men’s Health’s “Best Body: 2004” discussedusing Metamucil (I would recommend the nosugar brand) to combat High Cholesterol. Therecommendation was up to three servings a day.I use one perhaps, at most, really, no way Icould do more maybe, two servings a day. Or,I may have an additional bowl of Fiber One andcinnamon.The whole principle of this dietapproach is to make it habitual and make it easy.I just don’t have the personal discipline to waituntil the last minute and still make gooddecisions. This “high fiber, high protein”approach has been successful for a lot of peoplein both studies and practical use. I always trustpeople who try things more than hospital tests. Ithink the “real world” makes it hard to diet andexercise.The Hypertrophy Program or, HowI became Mr. Murray Institute forLifelong Fitness without ReallyTrying.Day One:Floor Presses with Chains: 5 sets of 13Strict Curls: 5 sets of 13Nautilus Curls: 3 sets of 21 (if I can get thereps)Day Two:Clean Grip Snatch: 5 sets of 8EZ Curl Bar Triceps Extensions: 5 sets of 13Bent Over Rows with Chains: 5 sets of 13Nautilus Triceps Extensions: 3 Sets of 21Day Three:Squats with Chains: 5 sets of 13Romanian Dead Lifts: 5 sets of 13Core Blasters: 3-5 Sets of 30 SecondsOverhead Squats: 3 sets of 21Day Four:Military Press with Chains: 8 sets of 8Ab Wheels: 5 setsArmstrong Swings: 5 setsGet Up! The Official Newsletter of the Lifting and Throwing Page5

Volume II, Issue 12Somewhere in March 2004Witt and WisdomDavid WittAs a high school thrower,David ended up third inKentucky’s State Meetunder the coaching ofMarty Mayer and PepStidham (God rest his soul,he died young in his 40's ofheart problems). Going tocollege that didn’t have atrack program, David hascompeted as an open andunattached thrower for years in and around theKentucky area. Marred to Pam with twochildren, David teaches high school math.Ah, spring. Time for seriousthrowing. Also time for more of my tips forcoaches. These come from my experiencescoaching, but mostly from my experience asa high school thrower and what I saw orliked my coach doing.Tip #1. One point a week. Have yourthrowers focus on one aspect of the throw aweek. This may be turning the left foot atthe back of the ring, or turning the right footat the center. You should not tell yourthrowers to only do standing throws for aweek. The point is to work on somethingwithin the full throw. You can’t think abouttoo many things during the throw, so keep itdown to one at a time. John Powell used totry to integrate one new concept a year. Youdon’t have that long. So one a week seemslike a good idea for the high school season.Your throwers’ should be throwing 5 days aweek, so they should get some good timewith each new item they work on.is only once a year, do it. It really helps.Serious throwers are very self critical,especially when looking at themselves ontape, so Tip #3. Tell your throwers what they aredoing right. When we used to look at tapesof ourselves, my friend Gary and I wouldalways spot what we were doing wrong.Coach Mayer would always say “yes, butyour doing right.” He providedbalance for our own low self images asthrowers and kept us going.Tip #4. Tell them to go home. Our distancerunners would take off and go on some longrun, and come back late. They used to say,“first to go, last to leave”. Yea, right. Longafter they had come back and gone home, Iwas still throwing. A serious throwerobsessed with the sport will throw long aftertechnique breaks down and fatigue has setin, so send them home. Bodies need torecuperate. Of course, my coach wouldsend me home, and I had my own area tothrow at at home. Kinda like sending a kidto their room, what kind of punishment isthat, that’s were all the fun stuff is.Take this to heart coaches, and yourathletes will think you’re geniuses.Tip #2. Tape your throwers. We neverknow what we’re doing wrong or what welook like until we see ourselves on tape. If itGet Up! The Official Newsletter of the Lifting and Throwing Page6

Volume II, Issue 12Our “Header” Artist joins the“Goalsetters!”Christian is a 34 year-old masters shot put anddiscus thrower. Hispersonal bests are44'/13.41m in the shotput and 139'6"/42.52 inthe discus. In highschool he was multiplestate champion in thelong and triple jumps inWashington state.However he always enjoyed the challenge ofthrowing more than jumping, especially now thathe's getting older and heavier. He also enjoysperforming the Olympic liftsin the gym and the quizzical/scornful looks hereceives. During the day he's a graphic designer.My goals this year:a. Become a Master's All-American by shotputting 47'7" (30-35 age group)b. Support the throws community more, howeverI can, including being a teacher and advocatelocallyc. Do more agility and plyometric training,including bounds, triple jumps, quick feet drillsand slam dunks (if I still can)d. Tear down our garage and build a new onefeaturing a higher ceiling for the highest jerk.Also build an Olympic lifting platform to go inthere. Yes, I may be the first homeowner ever tobuild a garage specifically around an Olympiclifting platform.e. Build a strong foundation of Olympic lifting toenter my first Olympic lifting competition in2005.-Christian SalasWelcome aboard, Christian. Your work on thebanner is excellent far too good for the rest ofthis newsletter!!!Somewhere in March 2004I answered a question at a forum The Soviet discus throwers would do one quicklift per block, a block being a couple of weeks toa month. I think three weeks would be ideal, inmy setting.Block one: Snatch from high boxesBlock two: Snatch from hangBlock three: snatch from floorBlock four: clean from high boxesBlock five: clean from hangBlock six: clean from floorBlock seven: clean grip snatch from high boxesBlock eight: clean grip snatch from hangBlock nine: clean grip snatch from floor.Now, they would also be varying all the otherexercises and throws, too. The idea was that thebody adapts quickly to one method ofintensification, so by changing the exercise youkeep adapting. It works, but you need abackground.When I coached high school football andthrowing, I soon discovered the importance of"accumulation." I needed to work with an athleteover a few years to teach them all the O lifts, thepowerlifts, various odd lifts, all the throwsvariations, games like speedball, flag football,and soccer, plus the specific parts of their sport.Sure, some kids came in knowing soccer reallywell, but they had no idea how to clean andpress, for example. So, part of the learningprocess is simply "accumulation."I thought it was worth repeating Published by Daniel JohnDaniel John, EditorCopyright Daniel John, 2003All Rights ReservedAny unauthorized reproduction is strictly prohibited.Get Up! The Official Newsletter of the Lifting and Throwing Page7

Rande Treece Rande Treece walked -on to his college track team in the mid -80s, and made it to the finals of the Division II nationals in his third season. been doing what you suggested last fall. I'm still He started with Masters T&F and Olympic Weightlifting when he was 39 years old in the Summer of 2000.