ITCCCA January 12, 2008

1. ITCCCAJanuary 12, 2008 Roger Einbecker, Throws Coach Waubonsie Valley High School Aurora, IL

2. Current version of this presentation and accompanying videos and articles will be available on: www.ithrow.com www.rogereinbecker.com Send any post-clinic questions to reinbeck@ameritech.net Einbecker - WVHS

3. My Perspective • I will be sharing: • What resources I use • Pre-season plans • In-season plans • Training methods • Drills • Important aspects of technique • What works; what doesn’t work • What I want to try but haven’t had time Einbecker - WVHS

4. Background HS – Crete Monee HS 1969 Shot Put – 55’ Discus – 165’ College – Eastern Illinois University 1973 Shot Put – 49’ Discus – 156’ Hammer – 150’ Coaching – Waubonsie Valley HS 2005-present Einbecker - WVHS

5. Resources Utilized • Abundance of training and coaching resources • Resources I Use: • - Books • The Throws Manual by George Dunn and Kevin McGill • The Complete Book of Throws, Jay Silvester, Editor • The Throws, Jess Jarver, Editor • NTCA Throws Handbook, James Peterson and Rob Lasorsa, Editors • The Path to Athletic Power by Boyd Epley • Explosive Lifting for Sports by Harvey Newton • The Complete Guide to Medicine Ball Training by Vern Gambetta and Steve Odgers Einbecker - WVHS

6. Resources Utilized • - Videos • John Powell Discus II • Shot Put with Brian Oldfield • Gold Medal Discus by Mac Wilkins • Discus Throw with Mike Buncic • Common Errors and Corrections: Discus with Brian Bedard • World Class T&F Series: Shot Put with Ron Backes • Common Errors and Corrections: Shot Put with Ralf Uebel (G) • Complete Throws by Larry Judge (www.coachlarryjudge.com) • Basic Discus Throwing by Mark Mirabelli • 2006 NTCA Clinic • 2007 NTCA Clinic • Complete Olympic Lifting Einbecker - WVHS

7. Resources Utilized • Other • Long & Strong Throwers Journal, Glenn Thompson, Editor (www.longandstrong.com) • Track Coach (www.trackandfieldnews.com) • www.macthrowvideo.com • “The Ring” (www.effortlessthrow.org) • www.goheavy.com • www.westside-barbell.com • John Powell’s Throwing Camp • National Throws Coaches Association Conference Einbecker - WVHS

8. Types of Learners Visual – learn by seeing; I use video multiple times in the preseason and at every meet Auditory – learn by hearing; Bedard “swoosh, ta, ta” Kinesthetic – learn by doing; drills Determine which works best for an athlete Be prepared to use all these methods Einbecker - WVHS

9. Drills Lots of drills to use Powell camp concentrates on drills only They use Power Balls, not throwing implements Drills can be done with tires, Power Bags, pipes, etc. Athletes focus on technique, not throwing Einbecker - WVHS

10. Use of Videotaping • Best video system I’ve ever seen – Jerry Clayton of Auburn • Camcorder • Tivo • TV • I video every meet and at practice every 2-3 weeks • Transfer video to portable DVD and review with each athlete weekly • Persistent technique problems get video analysis more frequently Einbecker - WVHS

11. Sayings to Remember "I took 10,000 throws a year because as a young thrower I met the world record holder, Ludwig Danek. Danek, who later became Olympic Champion, told me he took 10,000 throws a year. I decided I'd better up my throwing." John Powell An hour of employing bad technique takes 35 hours to undo. Mac Wilkins What happens at the back of the circle will happen at the front. A 2% mistake at the beginning of the throw can be magnified into an 8% error by the end of the throw. Don Babbitt You are 100% responsible for what you say and you are 100% responsible for what people hear. Bob Berkman (business coach) Einbecker - WVHS

12. What I Learned At Golden West • Speed Kills! • The Big Guys – Tabor, Tabor, Einbecker, Nagengast • The Bigger Guys – Clarke, Ayers, Draper, Baker • The Little Guys – Bryant, Johnson • The results: • Luke Bryant 205’ 10” • Derek Johnson 191’ 7” • The stats: • Bryant – 6’ 3” 190# BP-240 Sqt-355 Hang Clean-225 • Johnson – 6’3” 195# BP-260 Front Squat -300x4 Einbecker - WVHS

13. What I Learned At Golden West • Terminology • First Double Leg Support • First Single Leg Support • Second Single Leg Support • Second Double Leg Support • Measurement Points • Starting point – Wind up is complete • Point #1 – R foot touchdown (second single leg support) • Point #2 – L foot touchdown (second double leg support) • Point #3 – release of discus Einbecker - WVHS

14. What I Learned At Golden West Video analysis at 30 frames per second Einbecker - WVHS

15. What I Learned At Golden West Conclusions Bryant is over 10% faster through the ring than every thrower Bryant fastest to right foot touchdown with the longest windup by nearly 20% Bryant, G. Tabor and Ayers 20% faster from R to L foot touchdown – 5 frames Jay Silvester – 5 frames John Powell – 3 frames cantilever versus slide/skate Einbecker - WVHS

16. What is The Right Balance? Jimmie Pacifico – 5’ 9” 220# 71’ 6.5” 195’ 1” BP-520 S-850 DL-800 Ryan Whiting – 6’ 3” 270# 70’ 0” 201’ 9” BP-430 S-525x5 PC-365 SL-DL-585x3 Technique vs. Strength vs. Speed – How do you achieve the proper balance? I’m still working on this problem. Einbecker - WVHS

17. 2005-6 Training Plan I used George Dunn’s plan as outlined in his book I create weekly training plans for each athlete throughout the entire season We max about every 4 weeks; basis for Dunn’s plan Pre-season: lift - 3 days; med balls, plyos, sprints, drills - 2 days Use the Throwers Quadrathlon to test athletes 3 or 4 times a year; it is a good gauge and it is fun In-season (indoors): lift – 3 days; throw – 2 days (facilities an issue); had simulated “meets” weekly for first month (draws out fouls) In-season (outdoors): lift – 2 days (maintain); throw every day; outdoor season too short to not throw discus every day Einbecker - WVHS

18. 2005-6 Training Plan • What worked • Much better than general conditioning used in prior years • Good increases in strength levels for most athletes • What didn’t work • Not enough lifting • Not enough gains from 2 days of med balls, plyos, sprints • Lifting plan needed more variability Einbecker - WVHS

19. 2006-7 Training Plan I used Tony Ciarelli’s plan with a bit of Louie Simmons thrown in. I create weekly training plans for each athlete throughout the entire season We max about every 5-6 weeks Pre-season: lift - 4 days; med balls, plyos, sprints, drills - 1 day Use the Throwers Quadrathlon to test athletes 3 or 4 times a year; it is a good gauge and it is fun In-season (indoors): lift – 3 days; throw – 2 days (facilities an issue); had simulated “meets” weekly for first month (draws out fouls) In-season (outdoors): lift – 2 days (maintain); throw every day; outdoor season too short to not throw discus every day Einbecker - WVHS

20. 2006-7 Training Plan • What worked • Better strength gains although physically a very demanding workout • No perceived loss in speed, agility • What didn’t work • Still need more variability in lifts • Some athletes were left behind; lifting program too demanding • This program may be better suited to a longer training day • Simmons stuff worked in squats but not in bench (bands, chains, different set/rep schemes) Einbecker - WVHS

21. 2006-7 Training Plan A bit about Tony Ciarelli Very accomplished strength and throws coach (www.tonyciarelli.com) Conducts a high end throws clinic in February Usually very open with his information (frequent poster on goheavy.com and The Ring) Has an All Star line up of alumni His entire training program is in the appendix Good article about Tony in LSTJ and is available online (http://www.longandstrong.com/LSTJ/Oct05.htm) Einbecker - WVHS

22. 2007-8 Training Plan I used Tony Ciarelli’s plan with a bit of Louie Simmons (squats only) and Jud Logan (set/rep schemes) thrown in More lifting variability; avoid repetition/accommodation/pattern overload; created a master lift sheet I create weekly training plans for each athlete thru the entire season We max about every 5-6 weeks Pre-season: lift - 4 days; med balls, plyos, sprints, drills - 1 day; SOME SPEED WORK EVERY DAY Use the Throwers Quadrathlon to test athletes 2 or 3 times a year In-season (indoors): lift – 3 days; throw – 2 days (facilities an issue); had simulated “meets” weekly for first month (draws out fouls) In-season (outdoors): lift – 2 days (maintain); throw every day; outdoor season too short to not throw discus every day Einbecker - WVHS

23. Peaking Ciarelli – plan 1 rep weeks to coincide with conference, sectional and state meets; eliminates full lifts Logan – 25 x 1 scheme John Smith – no back squats 21 days out; no heavy cleans 14 days out; no upper body 7 days out Bill Caton, M-F Athletic – “It takes 5-7 days to recover from a 1 rep max (complete neural recruitment) ” Einbecker - WVHS

24. What I Want To Try • More “Functional Training” • Training with a purpose • Used successfully by Hoffa, Pfister (YouTube video) • Kettlebells • Strongman events (e.g., tire flip, stone lifts, farmers walk) • Charles Poliquin methods Einbecker - WVHS

25. 10,000 Throws a Year??? This is a major challenge for HS discus throwers Outdoor season is 7 weeks; 42 practice days Average of 15 meet days/year Assuming no weather problems, 27 days * 50 throws = 1300 total throws Problem compounds when you have many throwers and few rings Einbecker - WVHS

26. Technique – The Rotational Start • Sets up everything • Good posture • Good balance • Not too much bend at waist or pike • Discus • Shift weight over pivot leg • Some throwers may need to “cheat” to the left side at the start • Lean in with lead hip; creates the most linear acceleration • Lead arm stays inside lead leg • Maintain “X” • Drive through backward “7” (Powell vs. Silvester) Einbecker - WVHS

27. Technique – The Rotational Start Powell Silvester Einbecker - WVHS

28. Appendix • Tony Ciarelli Workout Schedule • Brian Bedard – Rotational Shot put article • Jud Logan – Maximizing Gains with Rep Schemes • Assorted Posts from The Ring • Ball crawl video Einbecker - WVHS