TRAINING TIPS
from the "experts" or at least those who have
achieved a high level of success.

Back To Home Page

VP Productions

        Ryan Vierra's website where you can purchase training videos for the events.  These videos are
        extremely good and invaluable to someone just learning the sport.  The address is:  8149 Henry Ruff,
        Westland, MI 48185

Just a quick update on the Canadian Scottish Athletic Federation training DVD hosted by 3x Canadian and World Caber Champion Doug MacDonald. A Pay-Pal account has been set up and is ready to fill orders. For those interested in this great training tool, please send an email to Doug at douglasmac153@yahoo.ca and he will make sure the DVD is in the mail ASAP.

The cost is $50 (Canadian & US). For this you get 2 DVD's and over 3 hours worth of footage. All proceeds go to the development of the CSAF.

 

CABERS - The Russ Murphy Scale

Ever wonder where the ranking numbers come from for those cabers you throw in the midwest and mountain areas?  Heres the dope (the Russ Murphy caber scale):

1.  Measure the length of the caber L
2.  Find the point at which the caber balances (place it across another caber or something else to act as a fulcrum) and measure the length A from the large end of the caber to the balance point and the length B from the small end of the caber to the balance point.
3.  Find the weight of the caber W
4.  Plug these numbers into the following formula where 0.55 is Murphy's caber constant

W x L x (A / B) x .55 = caber points

This system takes into consideration not only the length and weight of the caber but also the taper.  If there are several cabers at a competition and they have been rated by this scale, the higher the number, the tougher the caber to turn.  Thus, you can more easily choose between two or more cabers.

Hammer Throw Training - Dan DeWelt

The following tip comes from Dan DeWelt, three time masters champion at Pleasanton, CA. Dan is constantly seeking for ways to improve his already impressive throws. Look for lots of tips from Dan on this page. After you see his tips, get on your sweats and shoes and get to work because you better believe the rest of us are trying them too and you don't want to be left behind.

I must share with you a real breakthrough training tip being used by Matt Sandford, Karl Dodge and Mike Smith. In fact, here are two BIG tips.

If you notice Matt does two very easy winds on the hammer, then rips the living hell out of the last wind. Matt does actually start his final pull at the bottom after his second wind. Here is how he trains which results in this style. One day a week Matt does winds with a VERY HEAVY Hammer. He takes a 22# Hammer and slides #10 barbell plates down the handle. Then he does three winds just like you would do three reps with a weight in the gym. Then he adds more weight and repeats, working up to an 80# Hammer!!! He does this to build strength just like you would if you were adding sets to build strength in the gym. I have started doing this, going 22#, 27#, 33# and 38#. In a couple months I expect to get up to 62#. It is extremely important to keep long arms, smooth form and a very explosive pull on the third wind (rep). This is done once a week and a couple days later a regular Hammer workout with the 16# is done to maintain correct timing and speed.

Weight Over the Bar - Dan DeWelt


The other tip is really great. Mike Smith got this from Matt too, and put over a foot on his already great WOB. Mike did 16' in Orlando and nearly went over 16'8" for a world record. What they are doing are one-arm dead lifts. You order the "Loading Pins and Carabiners" (15" - Olympic Plate loading pin, if you are using Olympic 2" hole plates) from IronMind for about $30. Use a cable handle in the carabiner and wrist straps to lift the weights. Then you build a wooden stand (a mini platform for each foot) so that when you put the stack of weights between the stands you must squat down into the low pull position. Then you do 2 - 5 reps with ever increasing weight. Mike Smith said he never felt so sore in the midback and traps as when he does these. You can imagine what 56# must feel like after doing a double with 500#, which is Mike's current best. I just got the loading pin and will be using it next week, now that I have gotten over the third round of the flu. I get pumped up just thinking how these two innovations are going to help my throws, and I hope they will help you too.

Back To Top

Open Stone - Ron McKee (as told to Kent Durso)

The #1 thing to remember about Stone puttin' is that if your glide or spin is "breaking" down your Power Position your screwed!  So, what I am saying is that you must land in an effective position in order to be able to CRUSH it!  Next thing to remember is to continue the flow of the throw (hopefully accelerating it), no stops or hitches.  Now, how to get there.

Spinning (facing forward/Scottish style) is my most consistent technique on lawn. Spinning this way allows you to jump off both legs out of the back, torque in mid-air, and land in a favorable power position.  Turn the hips and jump again for the delivery.  I get a up-down-up feeling.

Gliding is two pumps off of the same leg and then a double support jump.  As strong as I am in the weight room, my right is to slow for this one.  However I have always said that if a "real" glider enters this realm the event is his, i.e., Arthur Rowe.

Now what do you do?  Spinning is like walking, at least it's forward.  Start walking through all of your throws, gradually jumping harder on the delivery.  When it breaks down, either slow back down or go on to another event.  You will eventually learn not to go to fast because you will want a longer workout with the stone. REMEMBER THIS, YOU CAN NOT BEGIN TO DELIVER THE STONE UNTIL YOUR RIGHT AND LEFT FEET ARE DOWN!  Jump off of both legs.  Also, land in your throwing or power position, let yourself drop a little (get the left down) once down, turn and jump!

(Editor's Note:  If you have a good Braemar Stone technique, study your power position and then work on landing in that position after your spin or glide so that you get the benefit of that power position plus the momentum of the spin or glide.  If you don't have a bood Braemar, then you don't have a good power position and you need to get some help on that.)