January 12th

After a heavy week of testing my strength levels I began a new program. It is a 4wk phase that changes every week but repeats it's self every other. Basically, it keeps my body guessing on what I am asking it to do. For that I am feeling good but sore at the same time!?!? Weird right? I have a small meet tommorrow at Delaware University to better prepare myself with the indoor shot for next weeks Penn State Open Meet. I will post the Delaware result tommorrow ASAP.

The Max Effort videos of the squat and power clean are located at www.myspace.com/jkalnas

December 26th 2007

After lifting as heavy as I was my body needs a break. This is a down week for me. My body is so tired I could not even do drills correctly today. So, I will take it for what it is...my "slump." I will be maxing out next week in the Squat/bench/Power Clean. Videos will be taken and posted A.S.A.P. Also, I wanted to share with everyone some great music I listen to while practicing visualization techniques. Go to http://www.youtube.com/watch?v=K93aPRE5-jo

Don't forget you can find more at www.myspace.com/jkalnas

December 17th

I am currently in my 3rd week of a 4week heavy phase. It looks like this:

Monday: Squat: 370x5/395x3/415x1/445x5/470x3/490x1/515x5/540x3/570x1

Tuesday: Bench: 310x5/325x5/335x5/345x5/355x5

Wed: OFF

Thursday: Power Cleans: 275x5/290x3/305x1/320x5/335x3/350x1

(These are my main lifts. There are Auxilary lifts that I do following these lifts. Thursday is designated as a quick dynamic day to keep the nervous system thinking to move quick.

Friday: Strongman exercises. (each week these exercises vary)

This is BIG Jim...one of the Monmouth University Strength Coaches. Ladies he is single and ready to mingle!

1st Meet Princeton Dec. 8th

I had a meet at Princeton this past weekend. I threw well for December. It was actually a December personal best at 61.5ft. (all throws were 60+) With 61/2 months to go to the Olympic trials, that meet was a motivator. Now for the bad! The technical aspects of the throw are very weak. After my first throw, my heart started pounding and I got a huge adrenaline rush. It was actually overwhelming and I have not had the chance to work on controlling that energy. Hence, the bad technique! Once it is controlled the big throws will happen. The video of my throw at Princeton is posted on my myspace at www.myspace.com/jkalnas

change

It's kinda hard to change your way of thinking but if I don't keep an open mind than I will never improve..so i tell myself. Training has been going well. I am really looking forward to the first meet at Seton Hall in December. I don't expect to drop a bomb or anything but I am excited to get some adrenaline flowing again. I have a myspace set up which will give you alot more detailed information of my weekly progression towards the 2008 Olympic Trials. It will have videos and has information for this upcoming year and donations. So, check it out! www.myspace.com/jkalnas

Training help

I recently have been getting some help here and there when it comes to supplements or food. I would like to especially thank Jennifer Knoeppel of TAYLOR a public relations company based in NY, and other parts of the country.

Any other additional info on TAYLOR can be found at www.taylorpr.com or 14Penn Plaza, NY 10122.

US Nationals

I would like to THANK everyone who has supported me this year. Your interests in my performance/training helped me focus this year and I will carry that into this upcoming Olympic year!

WEll after being told I was not to participate in the USA Track & Field Nationals, I ended up getting in. I have no idea how but I did. I was ranked 21st going in to the competition and I finished 9th missing the finals and a National team by 2inches. The conditions were not great, but they were good enough for me to get off a okay throw.

My next meet is here at Monmouth University on July 7th. It should be good. Bobby Smith will also be throwing (Jav. 240ft). After that it's time for a little rest and than time to begin the journey for the 2008 Olympic Trials in Oregon next July!

A link of my throw and some of the other throwers will be posted soon!

Bobby smith

hey guys this is Bobby Smith who is training up here doing his max outs. Sick stuff for a javelin thrower.