My split post coan-phillipi will look like:
ME press variation
Anything I should change? Where should I add chins?[/quote]
My .02 cents:
As a 5x time collegiate all-american, 6 time national qualifier, I would bench, military press, push press, squat, deadlift, power clean, row, power snatch, sprint, jump. Work these lifts in 3 or 4 times a week but don’t spend to much energy in the weight room. In my experience a thrower throws then lifts. You still get strong,but you also get explosive but the key is to stay fresh. If you leave the weight room in 45 minutes you are doing your duty.
After three years of collegiate throwing my bench went from 320 to 470 touch n go. “Squat” and deadlift went through the roof. I did not max single but I could do reps of 10 with 600lbs on both. You can still get strong but technique in the throws is most important. I had terrible glide shot put technique but did not spend enough time learning what I was doing wrong to do it right. We didn’t have the internet access to info that is available today and my coach refused any use of video, and I admit I had no idea what I was doing as a thrower other than turning fast and striking.
My weight training typically looked like this:
Bench press warm up then heavy set of five.
Military Press warm up heavy set of eight.
Squat or deadlift work up to a heavy set of eight
Thursday or Friday
Bench press work up to a fast and heavy set of 2.
Row up to a set of eight
I would have added the olympic variants, sprinting, and jumping had I been more educated about their importance.
Remember that recovery and technique are the keys. Rest in between throws too. I saw a lot of people that weren’t very good take two or three throws in practice and meet warm-ups for every one throw I took.
Cutting back on reps in the weightroom might help your tendinitis as well. I have experienced it myself and cutting back was the cure.
I don’t know if that helps but good luck.
And no I did no I did not take steriods. I did eat a ton of food and actually predominantly carbs. Literally two loaves of white bread per day and maybe 1.5 pounds of hamburger not all that I ate but it was typical. My body weight went from 235# to 285# in three years not all solid but I didn’t look like a chub either. I found strength gains to coincide greatly with increased body weight however recently I have experience good strength gains without the body weight increase. Also, I noticed that if I ate an apple and an orange at various times leading up to a workout things would go well. Also, you should ingest plenty of calcium. Chemistry might suggest that calcium has some relationship to muscle contractions.
That’s it I’m done now.