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

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