EBOOK IS DONE!!!!!!!!

The Student Athlete Guide is Finished and online! It can be found at http://www.studlete.com

Also, if you look below you can see that I was offering personalized training programs in great detail for $50 per 4-6wk workout. Many people contacted me and I was swamped with making workouts... I am allowing myself to make workouts for the next 5 people who e-mail me at j.kalnas@yahoo.com . I will stop making the workouts until after christmas... So, HIT ME UP!

Personalized workouts for you!

Now the picture above is a small sample of a personalized workout for a female. Now that I have a minute to do some other things; My personalized training programs are being made for the first 20 people at a discount rate, who contact me via email. The workouts will be sent in PDF form containing a 4-6week template of training with pictures of each exercise and recommended eating. This is for athletes and people who are just looking to follow an organized program. So, if you are overwieght, out of shape, or in shape and/or an athlete, you may want to consider this.
So, send:
Sport Name/age
Current Position played
Dates season starts/ends
Your weaknesses
Your goals
A 3-day Nutrition diary (everything you eat written down)
Any health problems or injuries

A personal trainer can cost you $60-$100 an hour. Most people need to work out with a trainer 3 days a week. My workout is 3-4 days a week for 4-6 weeks for only $55. So, if you are interested, then e-mail me at j.kalnas@yahoo.com

Later!

Kiwi is great

(Shoprite is selling the 4 for $1.99)
Antioxidant properties of Kiwi Fruit

"It is important to note that kiwi fruits contain a remarkable amount of Vitamin C, E and A.

Vitamin C is a water-soluble antioxidant that has been proven to protect our body from free radicals, dramatically improving the health of individuals who consumed it regularly against all kinds of disease, from cardiovascular problems to cancer and obesity."

"Vitamin E has been proven to have similar effects, but is fat-soluble and thus is complimentary to Vitamin C in its functions. Kiwi fruits contain both these vitamins in high amount, which help protect our body against free radicals from all fronts."

Kiwi is a great snack to have during a workout. The antioxidant properties will help speed up recovery and give you an energy kick from a NATURAL source.

vitamin C 57.00mg
dietary fiber 2.58g
potassium 252.32mg
copper 0.12mg
magnesium 22.80mg
vitamin E 0.85mg
manganese 0.08mg

Breakfast article coming soon!

Ebook creation site....

Finally finished the ebook creation website. It's an eBook that teaches you the step by step process of creating your own book, whether that it be "how to lose weight" "how to change a tire" a cookbook...whatever your interest is. You can find that here at http://www.hustle4money.com

Still working on the Student Athlete Guide website. SHould be up soon!

Phase II Exercises...

Using 155lbs. for explosive clean pulls to release (at top), and 225lbs. for the push press.

Just in one of those moods

USANA BLOG UP!

I will be posting everyother day on supplements and their purpose...check it out at www.athletenutrition.blogspot.com

Working for USANA

If you have not heard, I am now working for USANA Health Sciences. Along with working on a bunch of other things. I wouldn't work with a company if I did not believe in their products. They have been ranked #1 in the world in 100% quality supplements. No contaminants! No other company claims this nor do they claim a $1,000,000.00 reward for those athletes that get a positive drug test, which USANA does. That's because they are USADA (United States Anti-Doping Agency) approved! So, you high school and college athletes out there check it out!
http://trueathletenutrition.usana.com

Steve Hooker, Pole Vault Gold Medal Winner in Beijing uses USANA(Olympic Record Holder)

I used this drink at the Delaware University all comers meet. Low-glycemic and no high fructose corn syrup. Meaning its a clean "pick me up" and you will not crash. Caffiene comes from black, green, and white teas. You can get it in cans or in packets. It's way better than Monster, Rockstar(I love the taste) Redbull etc. All will bring you up and have you crashing down wanting to take a nap.


If anyone is interested in USANA products go to my page at http://trueathletenutrition.usana.com If you have any questions e-mail me at jonkalnas@yahoo and I will send more info on the products that YOU should be taking.

my back hurts!

Here is another crazy video from Martin Rooney and Bobby smith...

Bobby working out

Olympic Trials winner in the jav doing the work! Things to remember when do this:

1. You better know what the hell you are doing
2. You better be warmed up

This exercise puts alot of stress on your patella tendons, and really compresses the lower lumbar (lower back). Be safe

MMM! LIVER!

Liver! Now I remember! Why did this food leave my diet? In high school my uncle use to cook liver for me 3x a week. Usually after training days. Maybe that is why I could practice for ever? Maybe that is how I bench pressed 440lbs at 17 years old? This topic makes me really analyze what I have been eating since high school and college. After doing a 3 day documentation of everything I have been eating, I have come to the conclusion that I am under nurished. The numbers don't lie.

• <40grams of fat when I need >100grams
• Carbohydrates are considerably low and coming from terrible sources
• Consuming around 150-180grams of protien when I need 250+

Of course there is a reason for this...MONEY! Food is expensive. Especially the good food: Veges, Fruits and meats...not to mention supplements!

MMM! Maybe it's time to get the liver back into my system!

Go to this link below to here more on this ORGAN MEAT OF SUCCESS!http://www.garagestrength.com/?page_id=163

It's late! September 23

This past weekend I competed at a Throwers All Comers meet at Delaware University. It went pretty well with me throwing 18.65meters. Pretty good for september. I sported Dane's T-shirt GarageTraining..."Cultivate Your Power" It had a good design on it, even though the shirt was for a 400lb man. I will post his logo up here this week along with some pictures from the meet.

Okay now I know some of you are waiting for the ebook...It's taking alot longer than expected. I am doing everything on my own from learning how to build a website, a sales letter to the small details inbetween. It's a headache, but I know when I get through this the next ebook will be easier. So, bare with me!

Carbohydrates

There really is nothing much going on these days than the usual; Training, work, e-book, hanging out etc. I did happen to find a very good read by Dane Miller (founder of garage strength training) on carbohydrates. It's pretty easy to be mis-informed on nutritional guidelines, so why not eat natural like our ancestors did before all this processing food nonsense. So, click below and check out his article on carbohydrates!

http://www.garagestrength.com/?page_id=39

E-book status 9/11

E-book status: It has been sent to some people for reviews & testimonials. Website will begin to be developed tommorrow.

Sept 8th

Well my fat ass has lost some weight! 7 pounds thus far. During my month lay off I was pushing the 280lb barrier. The e-book is now finished! As of right now it's 147pgs long and will come along with 4 or 5 bonus e-books! Now the hard part...developing the website! When it is up and running I will let everyone know the link.

Delaware University is having a Throwers only meet on Sept. 20th (college implements will be used). It's nice that Coach Pratt does this meet. We all know how boring training gets in the fall with no meets to look forward to. I only have 4 solid days of throwing w/full technique so who knows what I will throw there. 60ft would be nice, but that's not the reason I am going. It's a good time for everyone to get together, have some fun, exchange training methods and to network.

Anyone needing further information can e-mail me at j.kalnas@yahoo.com

First day back!

Today I began my first phase for the year and it kicked my butt. I just hope my wrist holds up for this craziness that Dane Miller has me doing. Dane moved to Canada last year to train with Dr. Bundarchuk and Dylan Armstrong(Olympic shot putter). I began using their training philosophies at the end of last season and got great results from it. I just hope I can handle the load of throwing that is involved. We'll see what happens. With finalizing my e-book, getting ready to start building the website and training...my energy levels are going to be low. Fun times!

Check out Dane's website at www.garagestrength.com

August 20th 2am watching the Olympics

It's nice to take some time off. The plan of taking 2 wks off turned into 4wks! I need the time off. I have been staying up late watching the Olympics. I find all the sports entertaining especially batminton. Those athletes react like cats!

Bobby Smith (US Jav) has a great story done by ESPN. Check it out at http://sports.espn.go.com/espn/page2/story?page=darcy/080818

The time off has given me alot of time to work on my ebook, which is taking forever to finish. I really think it is a tool that high school athletes can use to help them succeed in college. As of now it has 35 sections from financial aid, scholorships, night life, how to get recruited, nutrition, sports psychology etc. I also have a section on how to make money in school while sitting in class...by writing an ebook or developing a website. I explain a very detailed plan to help anyone with no computer knowledge write, publish, market and sell your work. I am excited to get it out there. If anyone is interested and would like to be kown the exact date of when it will be available, e-mail me at j.kalnas@yahoo.com

Kleenex movie!

If you go to www.kleenex.com you will find the movie "Let it Out." It's a tear jerker! I suggest to watch the whole 40minutes, but if you want they divided it into sections for quick viewing...ENJOY!

Olympic Documentary the 13th by Kleenex!

Well, I am excited about attending the Olympic documentary premier in NY City on the 13th. It will be shown in 20 cities around the country. Kleenex's website will have the whole documentary online on August 14th for all to see. I hear it's very good. Below is the trailer. The voice in the begining is me too!

August 9th Red Carpet

This is our 3rd year putting this together and I have to say this is going be be the best by far.As of now we have a JAM band, shot girls, and a camera man to capture the fun times. Be sure to click on the links below to find out more about Hott Mess Inc. and the cancer research we will be donating to.



www.myspace.com/hotteffinmess
www.kanziuscancerresearch.org

July 27th

Well, the season is finally over for me. I finished up with a meet yesterday. It went well for how the week went. I threw 19.34m (63.4ft) for a first place finish. For the next two weeks I will be taking off from any physical activities. My body needs this rest after 11 months of straight training and no breaks. With all this extra time I plan on finishing up my Student Athlete Handbook and setting up my first website. So,for the next couple weeks I will be taking my mind off of throwing and getting some computer work done. Later!

Life is exciting!!! July 10th

So...today has been a really weird day. Practice went well technically, lifting was perfection, work on my e-book "STUDENT ATHLETE HANDBOOK" went well, Got a very impressive complement from a client and the crew of the Kleenex Documentary seemed excited about the footage they have put together for the 2008 Olympics! I am excited to see my family and I in this. As soon as I get the "go," I will let everyone know where they can view this....and did I mention a possible clothing line?

Life is exciting!

Bobby Smith Wins!

Bobby Smith (Monmouth University Alumn) wins the Olympic Trials with a personal best of 249.06ft!

Week after trials

This week has been very hard to get started. Monday was horrific. After traveling on a plane all day Sunday, Monday pretty much turned into a day of work and warming up and stretching. I decided to throw in one more meet this summer here in NJ at the end of the month. I started a new cycle to push down my physical peak and than we will let the peak push up the week of July 26th. I need to finish on a good note. Even though I warmed up huge at the qualifying at the Olympic Trials (65+ft), it's not good enough for me. I need to do it when it counts. Than I will be taking 2 weeks off! Finally a break before I start back up again. I am working on a Student and Student/Athlete handbook giving all information my friends and I have learned in college, from buying books, working with coaches, nightlife etc. So, keep checking back!

RESULTS :(

Hey everyone...it did not go well. I choked. I warmed up very well at 65ft and fouled a first throw at 64ft. The next two throws were 62.11ft. Not good enough to make it to the next day. My body feels terrific and now there is nothing I can use it for. That is very frustrating to me.

I would like to thank everyone for their support.

This was my best year and highest rank in the US, but I don't know what next year has in store for me. I am going to try and enjoy the rest of the weekend before I have to get back to making money on Monday. My blog will continue to go and give you updates on what my next steps are for the future.

Thanks again everyone for your support!

Jon Kalnas
www.jonkalnas.blogspot.com

RESULTS :(

Hey everyone...it did not go well. I choked. I warmed up very well at 65ft and fouled a first throw at 64ft. The next two throws were 62.11ft. Not good enough to make it to the next day. My body feels terrific and now there is nothing I can use it for. That is very frustrating to me.

I would like to thank everyone for their support.

This was my best year and highest rank in the US, but I don't know what next year has in store for me. I am going to try and enjoy the rest of the weekend before I have to get back to making money on Monday. My blog will continue to go and give you updates on what my next steps are for the future.

Thanks again everyone for your support!

Jon Kalnas
www.jonkalnas.blogspot.com

it's 2:30 here in Eugene..

Well there is about six hours to go before I compete in the qualifying round tonight. If I place within the top 12 I will make it to the following day where it really counts. So, I am basically relaxing until I heard over. When I get back this evening I will post today's results...TOP 12 IS TODAYS GOAL!

2 days to go before the qualifying rounds!

Today was another nice day being 75 degrees with almost no humidity. I was able get my last day of practice in before friday. It went so so. My body was a little tired from the plane travel yesterday, than I did a workout at 8pm pacific time. I am use to throwing early so adjusting to the time difference is rough. It's 11:45pm here which means it's almost 3am in NJ. I will be staying up until 2am here to help with the adjusting. My qualifying round is Friday night at 9pm, home time 12am. I am excited and begining to feel the nerves!

In Eugene!!!!!!

It's tuesday evening and I just arrived in Eugene! The plane ride really sucked. I had a headache the whole time. I think it was from being closed in all day. I began to feel good once we went outdoors. One thing I really like about Eugene is that the people are laid back. The supermarkets are all organic and the fruit selection was out of this world. Since the plane ride kicked my butt, I am relaxing before I have to do my tuesday workout.

I will be blogging everyday this week so check back everynight

Later!

9 days to go!

Well, the new phase is shaping up to be a good one. I hit a outdoor 08 practice personal best of 63.10ft on the 13th. Than today improved on that with a 64.8ft throw. I also hit 71.2ft with the 13.2lb shot. So, things are shaping up. We all know I am not a practice thrower, so for these throws to happen are a good sign. Tommorrow I am off from training. I am looking forward to that! Friday is a "mock meet" qualifying round than lift. Saturday will be a "mock meet" finals. Check back for the results.

June 15th

This past week I started my last phase of lifting leading up to the trials. I had a good reaction to the program the first week throwing an outdoor season personal best for 08. My nervous system peaked at the end of the work week and than shut down quick as lightning by the weekend. I competed and couldn't do one thing right. My distance was 18.45meters. After throwing well at my mock meet Friday I was really hoping to do well on saturday. Due to the type of training I was set to be physically worn down by saturday.

This is how the training is set up. Each phase is 3 weeks long. The first week I will hit a mini peak (friday) than after this my throws drop off from day 6 through day 14 and than begin to pick up again the third week once my body gets a hold of the training. This third week where my body recovers is the week of the Olympic Trials. So, even after a poor performance this past saturday I am still excited for the Trials and for a big throw!

3 weeks to go

I competed yesterday at the NJ International meet in Holmdel, NJ. It was very low key and of course they did not follow the time schedule. That is one main reason I can not wait for the Trials. They do not touch the schedule and it is very detailed, which is nice because I have to time my warm-up perfectly. As, for yesterday I hit 63ft twice. I am happy with that even though my goal before trials is 64ft. It was 92 degrees and humid. I felt good but was feeling too good. If I am too loose I lose the muscle tension that I need to throw well. All and all it was a good meet. This week is going to be hot and I have alot of hours to put in at work this week :( The good thing is is that I start my peak phase!!! So, I am expecting to do better than this past saturday.

June 14th Monmouth University Men's shot 11:30am
High school and masters can throw. Just make sure you have your USATF MEMBERSHIP #
you can get it at www.usatf.org

June 2nd

So after having 4+ weeks of only training, I am finally competing this weekend at the NJ International Meet at Holmdel high school. The goal for the next 2-3wks is to go 19.50m(64ft) on the program that I am currently on. If I hit this distance it will set me up for the trials in 4 weeks. Work has been getting crazy. Alot of college and high school people are in need oftraining so my days have become very busy. However, I did somehow get coverage for June 4th. I will be going to the NJ Meet of Champions to watch 2 of the best high school shot putters compete. Well, off to practice at 8:30am, which is entirely too early for me :(

May 21st

Caitlin graduated yesterday and the weather was terrible. Raining and in the high
40's. So, she is done! She has her Masters and just got offered a job today which she took! I am excited for her. As for me I am continually pushing forward to get the student/athlete website up. I am still in the begining stages, but this needs to be done if I want to continue with the training. As for training, I just began my 2nd workout cycle. It is definitly easier than the 1st cycle. Here is a taste...18lb x 12 throws 14lb x 10 throws. LIFT (close grip snatch 2x5, plate twists 2x10, bounce bench press 3x5 superset w/explosive push-ups, jump squat superset w/bdy wght explosive jumps). Than head back out for 13lb x 20 standing throws at 80% intensity. This is done 3 days on 1 day off. Fun stuff! My hand is holding strong. The treatment I have been receiving from Sharon "magic hands" Wentworth is amazing. The evolution of the "tape job" has gotten alot better and has taken alot of stress off my wrist. Tommorrow is a warm-up/stretch and get errands done. Later

pork chop sandwiches!

It's been a bit so I thought I would post something. I am still on the 1st cycle of my peak program. However, my wrist is screwed up. I have a calcium deposit that is irratating my tedons. So I was only able to throw twice last week. I am getting treatment from Sharon Wentworth. She has volunteered to help since I was denied treatment from the University...Insurance reasons apparently. I have faith in Sharon and her magic! So, I am being smart and not trying to do anything that will aggrevate it...too much. So, the remaining weeks of May is getting the work in before I compete again the 1st & 2nd weeks of June; tuning myself up for the Olympic Trials on June 27th.

May 5th....

Here is the video of the 66.3ft throw on 5/2/08

series: 62.9-foul-64-66.3-foul-66

May 2 Princeton life time PR!!!

Well, there is not much to say other than F@CKing finally. Sorry for the language! This was my series today at Princeton: 19.20m, F, 19.54m, 20.19m, F, 20.16m. It was awesome. However, my technique is horrific and needs work. When I hit the throw I just knew it and began to scream like a complete idiot! I have it on film but I do not have the cord to upload it to the computer. So, I will have it up Sunday night. I also will be competing again at the University of Delaware tommorrow morning. I hope I can achieve similar results before my body breaks back down for the rest of the month. Check www.myspace.com/jkalnas sunday night to see the video and hopefully see another good video from Delaware. Well, off to bed!

April 30th

So, This past weekend I competed at TCNJ and threw 62.9ft. Not good!!! I was doing some technical things wrong that I could not correct on the "fly." If I would have caught one, I probably would have went over 65. So, this Friday I am competing at Princeton U. and Saturday at Delaware U. Hopefully I will hit one before my training slows down my body. I am doing a new cycle of training which is completly foriegn to me. I hope it works?!?!?!?

To add in something positive. I had some people come to practice today to film me for a Documentary by KLEENEX (the tissues), a sponsor for the 2008 Olympics. Them being there really charged practice. I had a couple throws at 59ft with the 18lber (2lbs heavier than the competition weight). The technique was not great but I was hitting the ball well. This saturday after the Delaware meet they will be coming to my parents house in South Jersey to film my father, my brothers, my cousins and my uncles who use to compete in track & field or still actively competing. If you know my family, this should be crazy!

April 19th...season best

I competed today at Princeton and I have to say that it went well. I had a 08 outdoor season best of 63.6inches(19.39meters), with room for improvement. I have yet to touch into the peak phase of my training. So, to throw this distance and not feel explsive and dynamic is great. I am setting up for a mini peak at TCNJ this up coming saturday...So, can you say a life time personal best...I say...YES!

April 14th 2008 another week :)

Okay so training is going well. I am not throwing the huge distances yet but that is because I am using light shots. It puts emphasis on speed development but I loose stimulation and timing. I am starting this week with 50% 14lb shot, 35% 16lb shot & 15& 18lb shot. Bigger throws will be coming as my body adapts to these cycles of throwing.

Monmouth 58.3ft(terrible but understandable) Princeton averaged 58 hit one at 62ft(getting better) U.V.A(this past weekend)61.9 for all six throws with no fouls(getting better!) I call this baby steps. Each week should be an improvement in some area. No time for mistakes!

Now, this past weekend was very fun. I competed at University of Virginia, against Adam Nelson who is currently ranked #1 in the world right now. After the meet we talked on some training philosophies and he gave me some tips on what he does through his training cycles...It helped out alot. Below is a picture of Adam and I giving our rank in the country as of 4/12/08. Adam, #1...of course, and me at 10th in the country.


My video from the meet will be up tonight at www.myspace.com/jkalnas along with some more pics!

4/6/08

I competed at Princeton today. I was only predicting of going 60ft due to heavy training & not having my timing down. BUT, on my 5th throw I threw 62ft. I improved on some things technically and actually was able to do them today. It's not there yet but it's improving. This week is looking like University of Virginia. Adam Nelson (furthest thrower in the world right now) will be competing so it should be fun. Now it's Saturday night and I need to DANCE...Peace

March 31st

Well, training is going well. My lifts are going well and my plyometric day is going great. I was working with the 13.2lb shot during the month of march. This Month I will be using the 14-14.4lb shot and it will continue up from there. My timing is off with the 16lb shot put. That is to be expected when using a lighter shot and not touching the 16lber at all. Today I had a standstill with the 18lb shot at 49ft. That's not bad. After throwing many throws today and working on different approaches at the back of the ring, I got a slight twinge in my upper left Adductors/gracilis I believe. I did not continue to throw after that. All in all everything is going good. I keep telling myself to not get frustrated with my throws. It's early and I am sticking to the plan.

SO FAR....

So this is the second week of the new phase. Everything is feeling good...but sore of course. This past Monday Adam Khuel (4th at US Nationals, Olympic "A" standard qualifying mark)came by to do a light practice here at Monmouth University. I am glad someone of his caliber was around. I picked his head on his philosophies and he helped me out with some aspects of my spin. It was actually my best practice with the 6k this year!

Also, Bobby Smith will be competing here on the East Coast at the PENN RELAYS at Penn University, Pa. at the end of April. It's a very fun and crowded meet with athletes and fans. SO, who ever is in the area...drop by!

Nutrition Supplements...

Hey everyone, If anyone is looking to purchase supplements go to www.dpsnutrition.net
Believe me, they have name brand products and are very very cheap. Whatever you are looking for Omega 3's fatty acids, protein, joint support, or just multi vitamins...they have it. So, check them out and save some money.

SJ Support Team...

I have been getting some help from my cousin Danielle, Aunt Betty and the customers and employees of John Anthony's Salon & Spa! They are located at 3 Cedar Rd. Mickleton, NJ 08056. There phone number is (856)224-0028.

Check out some reviews at http://local.yahoo.com/details?id=25453040

Indoor season Over best one yet!

Just got in. I felt great today but only had a legal throw at 63.5ft. I had 2 fouls at 64ft and a life time best at 65ft, but it was a foul. So, I am happy. Big throws are there and their is still room for improvement technically. This is the best indoor season I have had. Now I go back to the drawling table and figure out the plan leading up to the Olympic Trials. Yes, I do not have it figured out, but soon I will. This week is a active recovery week. I will rest my body this week and do some "ODD" exercises instead of the normal lifting etc.

08 US Nationals 6th place

So, this weekend did not go as planned. I finsihed 6th place with a throw of 63.7ft(second best of the season). I got some face time on ESPN2! I felt very relaxed and even though I knew that I continued to do the same thing in the circle...Nothing. I was not active enough with my left side in the middle which basically made me rely on complete rotation. Rotation it self is not enough to throw far, especially when you are my size. Since I still feel very good and I know there is a good throw waiting to be had, I will do things similar to last week(but will lift/throw day before the meet). As of now I may have one more meet before I start the heavy training again.

ESPN2

Well, I am off to Boston this evening. It's cold and snowy...Fun ride this will be! I compete at 4:45pm on Sunday. ESPN2 will cover the meet and the main event...THE SHOT PUT! So tune in at 5pm - 7pm this Sunday. I am peaked and ready to show it!

results are in!

The meet this past Friday at the Armory in NY went well. After sitting around for 8 hours we were able to throw...at 11:20pm. I threw 62 feet 3x and my last throw was 64.3ft. My body felt really good other than the sitting around. I did find that I was having trouble hitting the ball. That tells me that there is more there. So, I have this week of training and than off to Boston this Friday and compete on Sunday at the US Nationals. Alot of people are throwing well and it should be a fun meet. As of right now I have the 9th furthest throw in the country. Lets see if I can better that in Boston. Goal....personal best throw!

Feb. 13th

Training the past two weeks has gone very well. I started the new phase to help increase my power output. Basically, it's letting the body move quicker and recover. I will be competing at The Armory this Friday night at a low key meet. I am working on some technical things within the throw and want to see how I respond to meet settings. This is the last meet before US Nationals in Boston next weekend. Lets see if things are going in the right direction.

Great time at the Millrose Games Feb 2nd

Well, the Millrose Games are over. For anyone who attended I know you still can't forget the bomb Adam Nelson dropped. 72+ feet throw and the furthest in the world. I myself performed well. I had my best throw of the season at 18.98meters (62.3in). My third throw was about the same but could have been a lifetime personal best if I would have lowered the angle of release. That throw went higher than Christian Cantwells and if anyone has seen that beast he is 6'6" tall. I am taking today off and will do a long warm-up and stretch tommorrow. This week is going to be crazy with training, working, training some high school throwers and trying to fit in a session with Kevin Digorgio. I just want to enjoy the day off! Check out Kevin's Digorgio's site at www.Digiorgiothrowing.com

Later

MILLROSE GAMES...I GOT IN?!?!?!

I will be competing this weekend at Princeton University. We have to use outdoor implements...which is discouraging. I have been trying to get use to the indoor implement and now it's back to the outdoor. Oh Well, I am just psyched I am getting these meets in. I competed once indoors last year and this year I have already gotten 4 meets in. Next week I will be competing at the Millrose Games held at Madison Square Garden. They are taking in the top 4 in the country and then ME! HA! I must throw over 19meters this meet or I will feel like an a$$. TV coverage is on ESPN2, Feb. 1, 7:00-8:00 p.m. NBC, Feb. 2, 2:30-3:30 p.m. So check it out....maybe you will see me!

TERRIBLE!

Well, Penn State did not go well. I felt alot better then the following weekend but nothing developed. I was once again too relaxed and could not get "pumped" up for the competition. Looking at the numbers I have been putting up in the weight room, I came to the conclusion that I was training below the stimulus that I needed to throw a 16lb ball far. So, the numbers have been changed and i will see what happens. I may be throwing at Princeton this weekend or at Lehigh. I have not decided yet. Either way I hope to do something better than i have. Video of my best throw will be posted today

PENN STATE 19th!

The last two weeks I have backed off on the heavy training and concentrated on speed. Now, this usually makes me too relaxed(especially the first week). I am hoping that the past week(delaware university), was the week of relaxation. Now, you want to be relaxed with tension, feeling strong. This past competition it felt like I should have been sitting back with a Corona on the beach somewhere. So, as my body adapts to this quicker training, it should work hand and hand with my throwing. The goal is to mover quicker to generate more torque and hit a bigger throw. My goal for Penn State on the 19th is 62ft. If so, It will be a January lifetime personal best.

Baby steps...nothing but Baby steps!

January 14th

First...my e-mail address on this site was wrong. It is j.kalnas70@yahoo.com (thanks Carl!)Yesterday I competed at Delaware University yesterday. I was very "flat." My spin felt very effortless and my mind was clear enough to focus on changing things as I threw. However, my body was just not giving me the "snap" that I needed to throw far. I only could stand still 47-48ft and full throw 59 mid. I am not sweating it. The day prior to the meet I was running around alot when I should have been off my feet. I also started a new phase of lifting.
This weekend coming up is the Penn State Open. I trained at Penn State in 2003-04 so, i am excited to get out there and compete. Video of the Delaware meet will be posted on www.myspace.com/jkalnas