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
Sunday, December 30, 2007
Wednesday, December 26, 2007
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
Don't forget you can find more at www.myspace.com/jkalnas
Monday, December 17, 2007
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!
Monday, December 10, 2007
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
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