welihozkiy - Core Exercises - Fri Oct 6 08:13:50
2000<br><br>Front Arrows - *novice* get into push-up position, but
instead of hands contacting the floor support yourself
<br>on your forearms. Humerous (upper arm/bicep) is 90
Degrees to floor. Raise your pelvis <br>off the floor so
there is a straight line from your heels to your head.
Tuck abs in for <br>more support. Use mirror for a
visual aid to obtain a straight look until you get the
<br>feel for the correct position.<br>- *expert* raise
feet off floor and onto a bench.<br>- *crazy* put feet
on a 'theraball'/'physioball'<br><br>3/4 Eccentric
Sit-ups - lay on back knees bent in crunch position, arms
crossed on chest, feet under nothing.<br>curl yourself up
anyway ya want. now straighten out your back and decend
down to where<br>your lower back just makes contact
with the floor and curl back up. The fun is that
your<br>feet should never leave the floor. Avoid rounding your
back in a pathetic effort to curl<br>yourself up.
**This requires a strong and controled stomach to
stabalize your body <br>through the movement. (controled
reps)<br><br>Pelvic Clock - Flex stomach muscles, right side, left
side, bottom, top.<br><br>Dead Bugs - Lay on back arms
at your side, legs extended together on floor.
Together raise your right arm and <br>right knee, arm
extended, hand will almost touch the floor beyond your
head, right knee is raised<br>to your chest as high as
possible. And down, now left side. Keep it going, and do
not let hands or<br>feet touch the floor until set is
done -- to keep the tension. **this may sound easy but
performed<br>towards the end of a workout, it's not too fun. ;)
(controled reps)<br><br>Arm & Leg Lift - on hands and knees
in doggy style, head up facing straight ahead of
you. Lift right leg<br>and left arm as high as they
will go above you. Now switch to left leg and right
arm. When <br>in air, appendages should be at maximum
extension. (controled reps)<br><br>Hip Extension/Fish Flops
- lay on stomach, legs extended together, arms
extended out forward infront of you. <br>lift legs and
arms together as high as possible, performing a hyper
extension. (controled reps)<br><br>Hanging Knee Raises -
Hang from bar. Bring knees up to waist level, Chest
level, Shoulder Level, or eye level.<br>Depends on how
difficult you want to make it. (controled
reps)<br><br>Hanging Leg Raise - Hang from bar, touch feet to hands
(controled reps)<br><br>Hanging ladder - Hang from bar, legs
extended, bring feet up the right, then left, then right,
etc. each one a little higher from the last. See how
high you can go and then back down. (controled
reps)<br><br>Hanging ROunds - *My Favorite* Hang from bar, straight
legs, lift to the right and up and down on the left. A
nice big circle, now reverse to the left side, right
side, etc. (controled reps)<br><br>Bupka's - Hang from
a bar, role knees up to chest, extend legs and
invert your self touching your feet to the<br>ceiling.
And back down CONTROLED. (controled reps)

Levers,<br>The answer as to what muscles is
"all"...some more some less. The legs back and shoulder need
to be the strongest since the primary throwing
motion starts with the feet and ends with the
hand.<br><br>The second motion is a rotation of the hips and then
the shoulders. Like a sail boat where the wind on the
sails puts pressure in one direction and the keel in
the other making it go forward the rotation in
conjunction with the vertical drive send the javelin forward
at the maximum speed.<br><br>Without both forces
working together the thrower can never reach his maximum
potential.<br><br>Now the hard part is making the body through
monotonous repetition do exactly what each action requires
to put these forces to work.<br><br>Read Tom's post
of the rigors of training what he doesn't say is in
that training the body, to perform properly, needs
doing so, and doing so right, every day of training,
working on the bits and pieces hundreds and hundreds of
times until they are automatic and allows the proper
movement thru the throw to be effortless and
consisitent.<br><br>One of the most important needs to success is to
minimize in the early learning process movements that are
wrong. A common one for a beginner is to throw the
Javelin with their arm rather then their shoulder...no
not the shoulder but the entire body. For example an
arm throw doesn't requires the hips to extent, the
shoulder to be back the left arm to rotate with power it
only requires the plant leg to be down.
<br><br>Learning to throw this way is easy but limited. Relearning
to throw requires an inordinate amount of time.
Dedication in this age is a difficult thing to find.
Relearning requires the level of dedication that can stunt
most persons drive. So try to get adequate info on how
you should throw, this forum is a great place to
learn, not only in the writing but also the video and
pictures posted on the various sites. Study all of those,
ask questions and be great.<br><br>SK<br>Wed Nov 1
10:51:53 2000

Levers,<br>The answer as to what muscles is
"all"...some more some less. The legs back and shoulder need
to be the strongest since the primary throwing
motion starts with the feet and ends with the
hand.<br><br>The second motion is a rotation of the hips and then
the shoulders. Like a sail boat where the wind on the
sails puts pressure in one direction and the keel in
the other making it go forward the rotation in
conjunction with the vertical drive send the javelin forward
at the maximum speed.<br><br>Without both forces
working together the thrower can never reach his maximum
potential.<br><br>Now the hard part is making the body through
monotonous repetition do exactly what each action requires
to put these forces to work.<br><br>Read Tom's post
of the rigors of training what he doesn't say is in
that training the body, to perform properly, needs
doing so, and doing so right, every day of training,
working on the bits and pieces hundreds and hundreds of
times until they are automatic and allows the proper
movement thru the throw to be effortless and
consisitent.<br><br>One of the most important needs to success is to
minimize in the early learning process movements that are
wrong. A common one for a beginner is to throw the
Javelin with their arm rather then their shoulder...no
not the shoulder but the entire body. For example an
arm throw doesn't requires the hips to extent, the
shoulder to be back the left arm to rotate with power it
only requires the plant leg to be down.
<br><br>Learning to throw this way is easy but limited. Relearning
to throw requires an inordinate amount of time.
Dedication in this age is a difficult thing to find.
Relearning requires the level of dedication that can stunt
most persons drive. So try to get adequate info on how
you should throw, this forum is a great place to
learn, not only in the writing but also the video and
pictures posted on the various sites. Study all of those,
ask questions and be great.<br><br>SK<br>Wed Nov 1
10:51:53 2000

I have responded to a few post recently and I
wanted for everyone to understand something. Many people
ask about supplements and training patterns and
always wonder about any secrets. Well, I don't
personally know any secrets to big throws. I accepted
responsibility for technical and physical traits all top guys
had, and went after it. I either had to do them or
fail. <br><br>As for diet and supplements I also feel
things get overrated on their effectiveness. I beleive
you can take more credit yourself for big changes in
your physical and technical abilities. If you gained
weight and got strong, it is most likely from hard work
and good consistency.<br><br>The main difference
between myself and most others is my consistency. And I
mean everywhere. (Ask my training partneres, Taylor,
Woosley, Sagnella) I was abvle to get good early, then
dedicated my life to training and throwing. My gains came
from creating a training environment and sticking with
it for a long, long time. I feel like all of you can
analyze your gains by looking at the small things you did
surrounding it. I would bet that at the time of a performance
gain you ate, and slept better, not just loaded
creatine.<br><br>I have lived a lifestyle for the last 12 years that
is totally dictated by my desire to perform. I eat,
sleep, train, rest, and protect my psychological sanity,
in ways that enhance my throwing. I don't do this
part time, or for 6 weeks like a Rocky movie. I do
this about 11 months a year. Hell even when I rest I
am active and still watch what i eat. For example, I
look at food like fuel. I tend to eat things on my
plate seperately, and with no extra suace or salt or
whatever. I take skin off my chicken. My mother always
wonders why I eat like that. I realize I am thinking
about how my bdy process it, not how good it
tastes.<br><br>I like to go to sleep at the same time each night
to keep me in rythem. I get a kick out of it when I
can do this for up to 5 or 6 weeks in a row. Then I
know I have given my body constant pressure, and from
there it can do things that freak you out. I can throw
far because ido many things, that others won't commit
to. <br><br>I don't like to miss workouts, when I am
sick. Especially if I am on a roll. To me sick is 103
fever, and I crap water, or vomit. ThenI miss training.
A sore throat or runny nose doesn't even get my
recognition.<br><br>Over the years of doing this, I have come to the
belief that you have more to do in your progress than
you believe. Those of you who think drugs are the
answer can't fathom the commitment requiremnents, and so
since they can't believe it, then of course drugs must
be needed to throw far. Well, usually talent, and an
internal mental focus make it happen, not drugs. Although
they will help a lot.<br><br>So, on your next push for
improvement chalenge yourself on small things. Like going to
sleep on time, not drinking the beer, or even stop
chasing tail. You can find time for all of that when you
need it. Eat better each day for about 6 weeks, then
you will see the result. A week or two doesn't cut
it. People tend to be weak in this country and feel
like you need to be rewarded after a tough day. Like
eat that choclate cake, or pizza. Turn that reward
mentality from a daily basis into once every two weeks, and
then you can consider yourself worldclass.
<br><br>Success takes long and I mean long term commitment and
punnishment, and pain. This type of behavior is not normal,
and that is why 85 meters isn't normal either. GET
IT?<br><br>So, when you gain in performance, pat yourself in the
back, creatine, or some new crazy methods aren't the
reason. It was hard work, and some consistency, and
talent that played the biggest role.

Tom Pukstys<br>A little more on this...<br>Mon
Oct 30 17:55:33 2000<br><br>The Kari excercise is an
excercise which if is done well is one of many things you
should be capable of to throw the javelin far. It is not
a necessity, but it is an
indicator.<br><br>Basically, I feel like there a re several excercises, and
characteristics a javelin athlete must accomplish in order to
perform in the event. This is where people go wrong in
training.<br><br>For example: A few weeks ago I posted something on
waist power and work. I defined it in strength, power,
and then functional strength. I find this type of
pattern in training the abs totally vital if you want to
be good. Every good thrower I have seen is capable
of great rotational abdominal work. There sre only a
few excercises needed in this area, and yoiu should
be good at it. That simple. After my post CC
responded with some other ways to work the abs on rings.
Well, yes it works also. But there are several hundred
excercises that work, but the point is this, I don't know
any top thrower who isn't great at rotational ab
excercises. Don't search for secrets, or other great
excercises. You should be able to do great twists, and plate
twists, and a few med-ball throws. If you aren't doing
thjose basic excercises, you are wasting your time.
<br><br>The Kari excercise is on the fringes of the
requirment type of excercise. It is something yuou should be
able to perform, or you will have a deficit somewhere
in your shoulder. The fact that Jeff can still do it
means he shows solid fitness in the shoulder area. It
is a good sign for his fitness. Even at age 60 or
whatever he is. HAAA

Marty<br>From the Forum<br>Sat Oct 28 09:36:34
2000<br><br>I agree that minor elbow bend before the plant is
not crippling. However at the plant the arm should
have achieved as near a full extension as possible. If
the elbow is bent before the plant, as the hips and
shoulders square to the field the bent elbow takes the arm
out along a path to the right. The tip will generally
point right of center where the throw will tend to
land. The height of release is diminished, the power is
less when the throw moves away from the base of
support as the contribution of large central muscles is
diminished (lats, abs), and the elbow is placed at risk as
it snaps the forearm down and back at the plant. In
contrast, a long extended relaxed arm is easier to delay
while the hips and shoulders square to the throw the
arm takes a higher path with the elbow passing closer
to the ear. This allows a higher release, more power
pulling over the base of support and minimizes risk of
injury. Practicing to short arm throws is bad whether it
is from 3 steps, 5 steps or full approach. The more
bend you practice at the elbow, the more you cause a
separation in effort between the hip/shoulder action and the
arm. In the end you are left with mainly what the arm
can still contribute-an arm throw. When I do
technical workouts I do not add to my approach until I can
perform properly from shorter approaches. There should be
attention to the near vertical alignment of the
contributions of hip shoulder and arm to maximize efficiency
and prevent injury. The end point of throwing hand
over plant foot is a useful tool to image.

Visulizing the form, I think, is an important
part of learning to throw. We see it in our minds and
do thousands of mental repetitions which when
coupled with practice helps in directing us to throw
hopefully with better form.<br><br>When I threw the
visualization was an analogy to a whip where the body was the
base and the shoulder/arm the end. <br><br>I also
thought that to acheive this the hips should be 90
degrees to the line of throw at the moment the block
occurs and the whip was in a vertical plane.<br><br>In
contrast the current throwers, at least from the pictures,
available to me thru this forum, seemed to indicate that
the hips should remain back until after the block and
then rotate with the shoulders into throwing position.
To me this did not appear to allow for maximum
shoulder speed since in that position the shoulder would
only go as fast as the body turn because the body did
not "C" until the hips were forward at which point
the shoulder was already on the same vertical plane
as the body. Because of this centirfugal effect the
throw generally went side arm. This allowed for much
power but not maximum shoulder speed.<br><br>On the
other hand with the hips forward at the block the body
could "C" meaning the hips were out and the shoulder
back ready to be driven forward with the arm traveling
over the shoulder in an effective whipping
action.<br><br>And then I had the oppurtunity to see videos where I
could stop action the throw of Zelenzy and realized
that maximum speed of the shoulder and arm could not
be obtain with the hips full front.<br><br>Basically
the whipping motion should not be vertical but
horizontal. The image should be the shoulders on a vertical
plane rotating around the axis of the body the center
of effort of which is vertical. To rotate the upper
body (ie the shoulders) it is not just a pull of the
left and separate explosion of the right but rotation
where the same amount of energy is moving each
side.<br><br>Thus the whip effect starts with the shoulder movement
and follows into the arm. With this rotation 2 things
are possible. 1. speed increases. The rotating of the
shoulders alone, the lower body is rotating at a slower
speed at the block, can be several times the speed
available to the thrower when done in conjunction with the
body and also much faster then is possible with the
hips forward at the plant.

2. if the "C" occurs as the body immediately
passes over the right the throwing length will be 25%
longer then with the hips forward. Here as Zelenzy does
the javelin is wrapped behind, the point facing 2
o'clock the body "C's" and at the plant the shoulders
rotate and the throw starts from a point that is 135
degrees from the line of throw. <br><br>In addition the
rotation of the shoulders allows the thrower to more
easily drive the arm to 0 degrees, ie the arm ends up
fully extend in front and 35-40 degrees up from the
horizontal, with the hand snapping off the javelin for extra
impedus.<br><br>Lastly, provided the point of the javelin is kept at ear
level and close to the head as the shoulders rotate
around, it allows the right shoulder to roll over as the
arm reaches 90 degrees and the action changes from a
pull to a throw. The roll of the right shoulder speeds
up the vertical movement of the forearm adding an
additional component of speed and allows for almost
automatic flip of the wrist at the release
point.<br><br>The beauty of this is that the exact position of the
hips is no longer critical, provided that the plant
triggers the shoulder rotation and that the body is at
that point "C'd". At the worst you lose some throwing
length but you do not lose the speed or
power.<br><br>Using this I believe it is important that the
transferance from the right to left be as quick as possible
since you want the body to be moving fast enough so
that when the shoulder, in its rotation, has reached
the 90 degree position and the shoulder roll occurs,
the body is over the left sufficiently so that its
extension or hyperextension can exert additional pressure
into the shoulder and arm giving the throwing portion
of the arm action additional power.<br><br>Keeping
the shoulder level at the start of the rotation is
still important however if the javelin is close to the
head a 15 degree slant could actually increase the
ability of the shoulders to rotate faster.<br><br>I also
noted in the video that he planted slightly in the
bucket. In that position he seemed to be able to get a
better drive thru the shaft with his body. I believe
this allowed him to block the rotating action of the
body and shoulders and convert it into a forward
motion.<br><br>If right this, at least for me, means a critical
change in training.<br><br>Be interested in anyone's
thoughts. <br><br>SK

jim lothrop, Wed Oct 18 13:07 <br>3" sched 40
pipe<br><br><br>I just made one last summer. I bought a 10' section
of black sewer pipe 3" in diameter. On one end, I
glued a 3" cap that doesn't come off. On the other, I
put a threaded coupling and a screw-type cap. All
this stuff was bought at a local home-supply place for
under $10.<br><br>If you want to put a handle on it,
you can take a strap (maybe a section of old
cloth-type belt), and a couple very large hose clamps and
clamp the belt to the tube in the middle. <br><br>The
3" pipe will accommodate 3 javs, but you need to put
2 in forward, and one backward so the cord grips
aren't all in the same place.

As Beaux says there is no substitute for
Practice. When I threw regularly I threw hard as many as
300 days a year. The only time I didn't work in at
least 20 full running hard throws was when I was
throwing on a lot not long enough to run or for that
matter throw hard. And yes when it snowed I only walked
thru my steps.<br><br>The way you learned the 5 step
throw is the way you learn to run. Warm up with at
least 3 wind sprints, knees high, even steps, pushing
off hard. <br><br>Mark your run. The run should be
broken into three segments. 1. From point 1 run say 20
yards - on the toes knees up as hard and as fast as you
can get moving. 2. At point 2 maintain the speed for
10-15 yards but coast relaxed as much as possible while
still moving your legs at maximum. 3. When you hit your
5 step mark do exactly what you do when practicing
it. If this is too fast add a quarter turn crossover
before the full crossover. Try to accelerate into the
first crossover. Actually it more like driving into it
hard rather then speeding up.<br><br>Starting off on
the right bring the Javelin down and back as you do a
high speed crossover (standing up straight center of
effort up the middle). Going into the second crossover
sit lower, bend at the hips, left and right arms as
far back as possible. When the right foot hits and
your body starts to move over it turn the palm up the
elbow out and in line with the shoulders (this will
also arch your back); flip your hips forward (this
turns your right knee forward). As the left drives into
the ground, and with that kind of speed it will do
just that, pull your left arm around, keeping the
shoulder on the plane with the arm and horizontal with the
ground. As the body moves forward into the left leg,
drive up on it; as you start the leg drive the shoulder
should be whipped at a 45 degree angle to the ground
with the Javelin point as close to eye level as you
can keep it. The should whip will make the arm move
faster then trying to throw the arm and should make the
arm come out above your head and no worse then 3/4
arm. The Hand will be fully cocked at the apex of the
throw where release should occur when the hand flips
out.<br><br>If you walk, jog and run thru the timing enough the
faster you'll be able to handle the speed. However
everyones ability to handle this microsecond timing is
different so although you should always try to make some
throws beyond your ability to handle you would also want
to ease off and thro with your body under control.
This means working out where you throw hard and fast,
hard and slower, and relaxed and explode.<br><br>The
fastest action is the ability to explode from your
shoulder this is the major arm speed determining factor
and the major factor in determining total release
speed thus your run speed should never be so fast as to
take away your ability to explode, for if it does then
you've lost the value of the run. A gauge for how well
your doing is if you can add 20 feet or more to your
jogging throw your doing something right.

As Beaux says there is no substitute for
Practice. When I threw regularly I threw hard as many as
300 days a year. The only time I didn't work in at
least 20 full running hard throws was when I was
throwing on a lot not long enough to run or for that
matter throw hard. And yes when it snowed I only walked
thru my steps.<br><br>The way you learned the 5 step
throw is the way you learn to run. Warm up with at
least 3 wind sprints, knees high, even steps, pushing
off hard. <br><br>Mark your run. The run should be
broken into three segments. 1. From point 1 run say 20
yards - on the toes knees up as hard and as fast as you
can get moving. 2. At point 2 maintain the speed for
10-15 yards but coast relaxed as much as possible while
still moving your legs at maximum. 3. When you hit your
5 step mark do exactly what you do when practicing
it. If this is too fast add a quarter turn crossover
before the full crossover. Try to accelerate into the
first crossover. Actually it more like driving into it
hard rather then speeding up.<br><br>Starting off on
the right bring the Javelin down and back as you do a
high speed crossover (standing up straight center of
effort up the middle). Going into the second crossover
sit lower, bend at the hips, left and right arms as
far back as possible. When the right foot hits and
your body starts to move over it turn the palm up the
elbow out and in line with the shoulders (this will
also arch your back); flip your hips forward (this
turns your right knee forward). As the left drives into
the ground, and with that kind of speed it will do
just that, pull your left arm around, keeping the
shoulder on the plane with the arm and horizontal with the
ground. As the body moves forward into the left leg,
drive up on it; as you start the leg drive the shoulder
should be whipped at a 45 degree angle to the ground
with the Javelin point as close to eye level as you
can keep it. The should whip will make the arm move
faster then trying to throw the arm and should make the
arm come out above your head and no worse then 3/4
arm. The Hand will be fully cocked at the apex of the
throw where release should occur when the hand flips
out.<br><br>If you walk, jog and run thru the timing enough the
faster you'll be able to handle the speed. However
everyones ability to handle this microsecond timing is
different so although you should always try to make some
throws beyond your ability to handle you would also want
to ease off and thro with your body under control.
This means working out where you throw hard and fast,
hard and slower, and relaxed and explode.<br><br>The
fastest action is the ability to explode from your
shoulder this is the major arm speed determining factor
and the major factor in determining total release
speed thus your run speed should never be so fast as to
take away your ability to explode, for if it does then
you've lost the value of the run. A gauge for how well
your doing is if you can add 20 feet or more to your
jogging throw your doing something right.

As Beaux says there is no substitute for
Practice. When I threw regularly I threw hard as many as
300 days a year. The only time I didn't work in at
least 20 full running hard throws was when I was
throwing on a lot not long enough to run or for that
matter throw hard. And yes when it snowed I only walked
thru my steps.<br><br>The way you learned the 5 step
throw is the way you learn to run. Warm up with at
least 3 wind sprints, knees high, even steps, pushing
off hard. <br><br>Mark your run. The run should be
broken into three segments. 1. From point 1 run say 20
yards - on the toes knees up as hard and as fast as you
can get moving. 2. At point 2 maintain the speed for
10-15 yards but coast relaxed as much as possible while
still moving your legs at maximum. 3. When you hit your
5 step mark do exactly what you do when practicing
it. If this is too fast add a quarter turn crossover
before the full crossover. Try to accelerate into the
first crossover. Actually it more like driving into it
hard rather then speeding up.<br><br>Starting off on
the right bring the Javelin down and back as you do a
high speed crossover (standing up straight center of
effort up the middle). Going into the second crossover
sit lower, bend at the hips, left and right arms as
far back as possible. When the right foot hits and
your body starts to move over it turn the palm up the
elbow out and in line with the shoulders (this will
also arch your back); flip your hips forward (this
turns your right knee forward). As the left drives into
the ground, and with that kind of speed it will do
just that, pull your left arm around, keeping the
shoulder on the plane with the arm and horizontal with the
ground. As the body moves forward into the left leg,
drive up on it; as you start the leg drive the shoulder
should be whipped at a 45 degree angle to the ground
with the Javelin point as close to eye level as you
can keep it. The should whip will make the arm move
faster then trying to throw the arm and should make the
arm come out above your head and no worse then 3/4
arm. The Hand will be fully cocked at the apex of the
throw where release should occur when the hand flips
out.<br><br>If you walk, jog and run thru the timing enough the
faster you'll be able to handle the speed. However
everyones ability to handle this microsecond timing is
different so although you should always try to make some
throws beyond your ability to handle you would also want
to ease off and thro with your body under control.
This means working out where you throw hard and fast,
hard and slower, and relaxed and explode.<br><br>The
fastest action is the ability to explode from your
shoulder this is the major arm speed determining factor
and the major factor in determining total release
speed thus your run speed should never be so fast as to
take away your ability to explode, for if it does then
you've lost the value of the run. A gauge for how well
your doing is if you can add 20 feet or more to your
jogging throw your doing something right.

As Beaux says there is no substitute for
Practice. When I threw regularly I threw hard as many as
300 days a year. The only time I didn't work in at
least 20 full running hard throws was when I was
throwing on a lot not long enough to run or for that
matter throw hard. And yes when it snowed I only walked
thru my steps.<br><br>The way you learned the 5 step
throw is the way you learn to run. Warm up with at
least 3 wind sprints, knees high, even steps, pushing
off hard. <br><br>Mark your run. The run should be
broken into three segments. 1. From point 1 run say 20
yards - on the toes knees up as hard and as fast as you
can get moving. 2. At point 2 maintain the speed for
10-15 yards but coast relaxed as much as possible while
still moving your legs at maximum. 3. When you hit your
5 step mark do exactly what you do when practicing
it. If this is too fast add a quarter turn crossover
before the full crossover. Try to accelerate into the
first crossover. Actually it more like driving into it
hard rather then speeding up.<br><br>Starting off on
the right bring the Javelin down and back as you do a
high speed crossover (standing up straight center of
effort up the middle). Going into the second crossover
sit lower, bend at the hips, left and right arms as
far back as possible. When the right foot hits and
your body starts to move over it turn the palm up the
elbow out and in line with the shoulders (this will
also arch your back); flip your hips forward (this
turns your right knee forward). As the left drives into
the ground, and with that kind of speed it will do
just that, pull your left arm around, keeping the
shoulder on the plane with the arm and horizontal with the
ground. As the body moves forward into the left leg,
drive up on it; as you start the leg drive the shoulder
should be whipped at a 45 degree angle to the ground
with the Javelin point as close to eye level as you
can keep it. The should whip will make the arm move
faster then trying to throw the arm and should make the
arm come out above your head and no worse then 3/4
arm. The Hand will be fully cocked at the apex of the
throw where release should occur when the hand flips
out.<br><br>If you walk, jog and run thru the timing enough the
faster you'll be able to handle the speed. However
everyones ability to handle this microsecond timing is
different so although you should always try to make some
throws beyond your ability to handle you would also want
to ease off and thro with your body under control.
This means working out where you throw hard and fast,
hard and slower, and relaxed and explode.<br><br>The
fastest action is the ability to explode from your
shoulder this is the major arm speed determining factor
and the major factor in determining total release
speed thus your run speed should never be so fast as to
take away your ability to explode, for if it does then
you've lost the value of the run. A gauge for how well
your doing is if you can add 20 feet or more to your
jogging throw your doing something right.

As Beaux says there is no substitute for
Practice. When I threw regularly I threw hard as many as
300 days a year. The only time I didn't work in at
least 20 full running hard throws was when I was
throwing on a lot not long enough to run or for that
matter throw hard. And yes when it snowed I only walked
thru my steps.<br><br>The way you learned the 5 step
throw is the way you learn to run. Warm up with at
least 3 wind sprints, knees high, even steps, pushing
off hard. <br><br>Mark your run. The run should be
broken into three segments. 1. From point 1 run say 20
yards - on the toes knees up as hard and as fast as you
can get moving. 2. At point 2 maintain the speed for
10-15 yards but coast relaxed as much as possible while
still moving your legs at maximum. 3. When you hit your
5 step mark do exactly what you do when practicing
it. If this is too fast add a quarter turn crossover
before the full crossover. Try to accelerate into the
first crossover. Actually it more like driving into it
hard rather then speeding up.<br><br>Starting off on
the right bring the Javelin down and back as you do a
high speed crossover (standing up straight center of
effort up the middle). Going into the second crossover
sit lower, bend at the hips, left and right arms as
far back as possible. When the right foot hits and
your body starts to move over it turn the palm up the
elbow out and in line with the shoulders (this will
also arch your back); flip your hips forward (this
turns your right knee forward). As the left drives into
the ground, and with that kind of speed it will do
just that, pull your left arm around, keeping the
shoulder on the plane with the arm and horizontal with the
ground. As the body moves forward into the left leg,
drive up on it; as you start the leg drive the shoulder
should be whipped at a 45 degree angle to the ground
with the Javelin point as close to eye level as you
can keep it. The should whip will make the arm move
faster then trying to throw the arm and should make the
arm come out above your head and no worse then 3/4
arm. The Hand will be fully cocked at the apex of the
throw where release should occur when the hand flips
out.<br><br>If you walk, jog and run thru the timing enough the
faster you'll be able to handle the speed. However
everyones ability to handle this microsecond timing is
different so although you should always try to make some
throws beyond your ability to handle you would also want
to ease off and thro with your body under control.
This means working out where you throw hard and fast,
hard and slower, and relaxed and explode.<br><br>The
fastest action is the ability to explode from your
shoulder this is the major arm speed determining factor
and the major factor in determining total release
speed thus your run speed should never be so fast as to
take away your ability to explode, for if it does then
you've lost the value of the run. A gauge for how well
your doing is if you can add 20 feet or more to your
jogging throw your doing something right.

As Beaux says there is no substitute for
Practice. When I threw regularly I threw hard as many as
300 days a year. The only time I didn't work in at
least 20 full running hard throws was when I was
throwing on a lot not long enough to run or for that
matter throw hard. And yes when it snowed I only walked
thru my steps.<br><br>The way you learned the 5 step
throw is the way you learn to run. Warm up with at
least 3 wind sprints, knees high, even steps, pushing
off hard. <br><br>Mark your run. The run should be
broken into three segments. 1. From point 1 run say 20
yards - on the toes knees up as hard and as fast as you
can get moving. 2. At point 2 maintain the speed for
10-15 yards but coast relaxed as much as possible while
still moving your legs at maximum. 3. When you hit your
5 step mark do exactly what you do when practicing
it. If this is too fast add a quarter turn crossover
before the full crossover. Try to accelerate into the
first crossover. Actually it more like driving into it
hard rather then speeding up.<br><br>Starting off on
the right bring the Javelin down and back as you do a
high speed crossover (standing up straight center of
effort up the middle). Going into the second crossover
sit lower, bend at the hips, left and right arms as
far back as possible. When the right foot hits and
your body starts to move over it turn the palm up the
elbow out and in line with the shoulders (this will
also arch your back); flip your hips forward (this
turns your right knee forward). As the left drives into
the ground, and with that kind of speed it will do
just that, pull your left arm around, keeping the
shoulder on the plane with the arm and horizontal with the
ground. As the body moves forward into the left leg,
drive up on it; as you start the leg drive the shoulder
should be whipped at a 45 degree angle to the ground
with the Javelin point as close to eye level as you
can keep it. The should whip will make the arm move
faster then trying to throw the arm and should make the
arm come out above your head and no worse then 3/4
arm. The Hand will be fully cocked at the apex of the
throw where release should occur when the hand flips
out.<br><br>If you walk, jog and run thru the timing enough the
faster you'll be able to handle the speed. However
everyones ability to handle this microsecond timing is
different so although you should always try to make some
throws beyond your ability to handle you would also want
to ease off and thro with your body under control.
This means working out where you throw hard and fast,
hard and slower, and relaxed and explode.<br><br>The
fastest action is the ability to explode from your
shoulder this is the major arm speed determining factor
and the major factor in determining total release
speed thus your run speed should never be so fast as to
take away your ability to explode, for if it does then
you've lost the value of the run. A gauge for how well
your doing is if you can add 20 feet or more to your
jogging throw your doing something right.

As Beaux says there is no substitute for
Practice. When I threw regularly I threw hard as many as
300 days a year. The only time I didn't work in at
least 20 full running hard throws was when I was
throwing on a lot not long enough to run or for that
matter throw hard. And yes when it snowed I only walked
thru my steps.<br><br>The way you learned the 5 step
throw is the way you learn to run. Warm up with at
least 3 wind sprints, knees high, even steps, pushing
off hard. <br><br>Mark your run. The run should be
broken into three segments. 1. From point 1 run say 20
yards - on the toes knees up as hard and as fast as you
can get moving. 2. At point 2 maintain the speed for
10-15 yards but coast relaxed as much as possible while
still moving your legs at maximum. 3. When you hit your
5 step mark do exactly what you do when practicing
it. If this is too fast add a quarter turn crossover
before the full crossover. Try to accelerate into the
first crossover. Actually it more like driving into it
hard rather then speeding up.<br><br>Starting off on
the right bring the Javelin down and back as you do a
high speed crossover (standing up straight center of
effort up the middle). Going into the second crossover
sit lower, bend at the hips, left and right arms as
far back as possible. When the right foot hits and
your body starts to move over it turn the palm up the
elbow out and in line with the shoulders (this will
also arch your back); flip your hips forward (this
turns your right knee forward). As the left drives into
the ground, and with that kind of speed it will do
just that, pull your left arm around, keeping the
shoulder on the plane with the arm and horizontal with the
ground. As the body moves forward into the left leg,
drive up on it; as you start the leg drive the shoulder
should be whipped at a 45 degree angle to the ground
with the Javelin point as close to eye level as you
can keep it. The should whip will make the arm move
faster then trying to throw the arm and should make the
arm come out above your head and no worse then 3/4
arm. The Hand will be fully cocked at the apex of the
throw where release should occur when the hand flips
out.<br><br>If you walk, jog and run thru the timing enough the
faster you'll be able to handle the speed. However
everyones ability to handle this microsecond timing is
different so although you should always try to make some
throws beyond your ability to handle you would also want
to ease off and thro with your body under control.
This means working out where you throw hard and fast,
hard and slower, and relaxed and explode.<br><br>The
fastest action is the ability to explode from your
shoulder this is the major arm speed determining factor
and the major factor in determining total release
speed thus your run speed should never be so fast as to
take away your ability to explode, for if it does then
you've lost the value of the run. A gauge for how well
your doing is if you can add 20 feet or more to your
jogging throw your doing something right.

As Beaux says there is no substitute for
Practice. When I threw regularly I threw hard as many as
300 days a year. The only time I didn't work in at
least 20 full running hard throws was when I was
throwing on a lot not long enough to run or for that
matter throw hard. And yes when it snowed I only walked
thru my steps.<br><br>The way you learned the 5 step
throw is the way you learn to run. Warm up with at
least 3 wind sprints, knees high, even steps, pushing
off hard. <br><br>Mark your run. The run should be
broken into three segments. 1. From point 1 run say 20
yards - on the toes knees up as hard and as fast as you
can get moving. 2. At point 2 maintain the speed for
10-15 yards but coast relaxed as much as possible while
still moving your legs at maximum. 3. When you hit your
5 step mark do exactly what you do when practicing
it. If this is too fast add a quarter turn crossover
before the full crossover. Try to accelerate into the
first crossover. Actually it more like driving into it
hard rather then speeding up.<br><br>Starting off on
the right bring the Javelin down and back as you do a
high speed crossover (standing up straight center of
effort up the middle). Going into the second crossover
sit lower, bend at the hips, left and right arms as
far back as possible. When the right foot hits and
your body starts to move over it turn the palm up the
elbow out and in line with the shoulders (this will
also arch your back); flip your hips forward (this
turns your right knee forward). As the left drives into
the ground, and with that kind of speed it will do
just that, pull your left arm around, keeping the
shoulder on the plane with the arm and horizontal with the
ground. As the body moves forward into the left leg,
drive up on it; as you start the leg drive the shoulder
should be whipped at a 45 degree angle to the ground
with the Javelin point as close to eye level as you
can keep it. The should whip will make the arm move
faster then trying to throw the arm and should make the
arm come out above your head and no worse then 3/4
arm. The Hand will be fully cocked at the apex of the
throw where release should occur when the hand flips
out.<br><br>If you walk, jog and run thru the timing enough the
faster you'll be able to handle the speed. However
everyones ability to handle this microsecond timing is
different so although you should always try to make some
throws beyond your ability to handle you would also want
to ease off and thro with your body under control.
This means working out where you throw hard and fast,
hard and slower, and relaxed and explode.<br><br>The
fastest action is the ability to explode from your
shoulder this is the major arm speed determining factor
and the major factor in determining total release
speed thus your run speed should never be so fast as to
take away your ability to explode, for if it does then
you've lost the value of the run. A gauge for how well
your doing is if you can add 20 feet or more to your
jogging throw your doing something right.

This is a total upper body exercise that will
work the shoulders as well as the abdomen and triceps
as well as the wrists. I call this the "Deamer toss"
as I named it after my javelin thrower that sort of
created this total move I never saw performed before. It
is done with med balls. Obviously as with any new
facet of total regime, the weights will start low and
work their way up thru continued use, and depending on
what time of the fall or winter it is, and if you are
working heavy for strength or light for explosiveness.
You begin by sitting on your butt, legs spread. Bring
the ball over your head(both arms) and fall back to
your back, then tuck your abs hard and lerch your body
up and forward and let it go. You must have the
right amount of chest lead(reverse C)in order to create
the all important elastic stretch that will catapult
the ball out at a decent angle. This works the minor
ahoulder muscle that is responsible for bringing your arm
down. This is the "pull" all jav throwers try to
perform while "throwing" the javelin. I credit this this
exercise for the sucess of my 4 national qualifiers this
year as well as my national champ, who PR'd by 45'
over last year. If you need more explanation, point
out to me what specifics you want and I will explain
in more detail. Great luck and train
hard!!<br><br>Thu Aug 31 10:35:38 2000

This is a total upper body exercise that will
work the shoulders as well as the abdomen and triceps
as well as the wrists. I call this the "Deamer toss"
as I named it after my javelin thrower that sort of
created this total move I never saw performed before. It
is done with med balls. Obviously as with any new
facet of total regime, the weights will start low and
work their way up thru continued use, and depending on
what time of the fall or winter it is, and if you are
working heavy for strength or light for explosiveness.
You begin by sitting on your butt, legs spread. Bring
the ball over your head(both arms) and fall back to
your back, then tuck your abs hard and lerch your body
up and forward and let it go. You must have the
right amount of chest lead(reverse C)in order to create
the all important elastic stretch that will catapult
the ball out at a decent angle. This works the minor
ahoulder muscle that is responsible for bringing your arm
down. This is the "pull" all jav throwers try to
perform while "throwing" the javelin. I credit this this
exercise for the sucess of my 4 national qualifiers this
year as well as my national champ, who PR'd by 45'
over last year. If you need more explanation, point
out to me what specifics you want and I will explain
in more detail. Great luck and train
hard!!<br><br>Thu Aug 31 10:35:38 2000

This is a total upper body exercise that will
work the shoulders as well as the abdomen and triceps
as well as the wrists. I call this the "Deamer toss"
as I named it after my javelin thrower that sort of
created this total move I never saw performed before. It
is done with med balls. Obviously as with any new
facet of total regime, the weights will start low and
work their way up thru continued use, and depending on
what time of the fall or winter it is, and if you are
working heavy for strength or light for explosiveness.
You begin by sitting on your butt, legs spread. Bring
the ball over your head(both arms) and fall back to
your back, then tuck your abs hard and lerch your body
up and forward and let it go. You must have the
right amount of chest lead(reverse C)in order to create
the all important elastic stretch that will catapult
the ball out at a decent angle. This works the minor
ahoulder muscle that is responsible for bringing your arm
down. This is the "pull" all jav throwers try to
perform while "throwing" the javelin. I credit this this
exercise for the sucess of my 4 national qualifiers this
year as well as my national champ, who PR'd by 45'
over last year. If you need more explanation, point
out to me what specifics you want and I will explain
in more detail. Great luck and train
hard!!<br><br>Thu Aug 31 10:35:38 2000

Fri Aug 25 11:25:50 2000<br><br>Long &
Strong<br>"Javelin: How to make a technically difficult event rather
simple"<br>by Richard A. DeStefano- ’00 Olympic
Hopeful<br><br>As most coaches and athletes can agree, throwing the
javelin poses one of the most difficult challenges in
track and field. Having thrown the javelin for the past
14 years and have coached for the past 7 years one
thing comes to my mind. Keep it simple! It’s not all
about who can snatch the most, who has the quickest arm
in the world, who has the quickest penultimate, who
can get the left down the fastest, but who is able to
transfer all their energies into a 600 or 800 gram
implement. You are probably saying to yourself, "This guys
crazy," or "What the hell is he talking about?"<br>I’ve
been training year to year and throwing all over the
nation with the best athletes our country has to offer.
In my travels I have come across our nations top
coaches and gurus, been a clinician at several camps and
clinics and even started my own javelin festival.
<br>Every major competition you can find has a handful of
women throwing 60-70M and men throwing 80-90M, but they
all have one thing in common-the basics. The basics
are taken to a more intense level to where each and
every javelin thrower has their own signature of what
works for them. Below I have included a top 10 list of
how to keep it simple.<br><br>Top 10 List of How to
keep it Simple<br>#10 Start young<br>#9 Learn and
train the fundamentals<br>#8 Have goals <br>#7 Throw
for yourself<br>#6 Keep everything else in your life
in balance<br>#5 Train your weaknesses, but
prioritize your strengths<br>#4 Train smart<br>#3 Be
Fierce<br>#2 No Doubts<br>#1 Have Fun<br>#10. "Start
Young"<br>Children as young as 6 and 7 years old <br>Are learning
how to throw the javelin as we speak. No, Not here in
the United States, but in <br>European countries,
children have traditionally been throwing and Competing in
the event for decades. They are adopting Good
technical habits at an early age and by the time they
are<br>In high school they have already fine tuned their
techniques For many years. By the time Americans reach high
school they Have already trained the baseball and
football throw for years.<br>Adopting to a javelin
throwing style can be troublesome to Both the shoulder,
elbow and the ego. We need exposure, exposure,
Exposure. One of the main reasons people argue here in the
US<br>Is the fact that one’s safety is in danger at such
an early age. Well, So is it all across the world,
but we need to develop areas that<br>It is both
supervised and understood. Programs, clubs, and Youth
organizations such as Little League need to be developed For
the sport of Track and Field. In time, you may find
Tom<br>Pukstys, our American record holder, on national
television drinking a Gatorade next to Mia Hamm.<br><br>#9.
"Learn the Fundamentals of the Event"<br>Learn from a
coach or javelin thrower who knows about the
fundamentals. It is through these individuals, camps and
clinics that Will help one learn how to throw like a
javelin thrower. Sadly, the American way is to get in the
weight room, get super strong, and Then bring your stuff
to the runway. No, become a thrower First by
throwing. Power will only help later on once you can apply
It so it helps the event. The greatest javelin
throwers of the past and present will agree that they at
one time they have all spent countless days learning
the basics. They just took it To a new level and
learned how to intensify the throw. There is no secret
formula to a perfect throw. Throwing well is almost
created effortlessly, and sometimes known as a reflex of
your training. I remember hearing that you need to
practice it 1000 times before you bring it to a meet. That
may be true for some, but it is the countless hours
and persistence That keeps one in tune to throwing
well.

#8. "Have Goals" <br>Life has its challenges and
so does the sport, but as we set and reach goals We
are able to set ourselves bigger goals. Setting goals
is one thing, but Setting realistic goals is
another. You don not want to set yourself up For failure
by setting unrealistic goals that are only going to
hurt you rather Than help you. I have goals for every
training day I take. One day my goal<br>May be to get 5
quick sets of 4 for 180 lbs in the snatch rather than
to go Heavier and get messier. Another goals may be
to go lighter in the med Balls for overhead throwers
so I may hit a more solid left side when Releasing
rather than falling apart with a heavier kilo ball. If
you stay Consistent and are able to put your body to
the challenge then go for it. You are more than
likely able to step it up when it counts. <br><br>#7.
"Throw for Yourself" <br>Every year you hear about a
thrower or 2 who gets caught up using the throwing style
of an world class thrower. They end up almost
mangled in the end. Use what you have and throw for you.
Don’t go in it trying to impress us Americans. Do it
for the right reasons. Impress yourself.<br><br>#6.
"Keep Everything Else in Your Life in Balance"<br>For
most of us, life does not revolve around the javelin.
For some of us its a job and for some of us it is an
outlet that we enjoy. There are many important things in
your life and once you have your priorities straight
you will move in a forward direction. Everyone tends
to have a bad day and when it rains it pours. I am a
true believer that you must maintain a good balance in
your life. Having a full time job, a wife and family,
and throwing the javelin all go hand and hand. I have
learned over the years to keep a good balance among all
three, but every day presents a challenge. Learning to
cope and overcome conflicts is all apart of the
system. Learn to roll with the punches, either it be in
college or in your corporate office. You will prosper.

#5. "Train Your Weaknesses, but Prioritize Your
Strengths"<br>You wouldn’t get anywhere without your strengths.
Some have a God given gift, but some have to work
their tails of all year long, year to year. Our
strengths surely outweigh our weaknesses but if it weren’t
for our weaknesses there would be any
strengths.<br>In time you can fine tune your throwing so that your
weaknesses soon become<br>Strengths. Through proper training
and technique and with endless hours of repetition or
or muscle memory you will better. Keep level headed
and avoid paralysis by analysis. Don’t overanalyze!
Don’t go nuts and work on everything at once. Keep it
simple and Work on one thing at a time and you will see
things start to click. <br><br>#4. "Train
Smart"<br>Amazingly, the javelin is made up of many aspects. <br>I
hear over and over from throwers all across the
country that they are<br>Training 20 hours a week and are
wondering why their bodies are shutting<br>Down on them
throughout the year. Is your training making sense? Do
you<br>Understand why you are snatching or doing pullovers? Do you
understand<br>Why you are doing countless hours of medicine ball
work? Do you know<br>Why you are not hitting the point?
Take a step back and ask why. Every<br>Part of your
training has a different aim and when place together
<br>It is what makes the throw. You can minimize fatigue
and injury by understanding your training and how it
can work for you as a thrower. Stay
focused!<br><br>#3. "Be Fierce"<br>The bottom line is that the
javelin is a ballistic event. Picture yourself meandering
down the runway, accelerating through your crossovers
and knocking the hell out of an 800 or 600g
implement. It takes a great deal of passion, but most
importantly fierceness. <br><br>#2. "No Doubts"<br>Never
doubt yourself, because the minute you doubt yourself
you have<br>been defeated. The more the negativity
the more room for failure. Never let yourself get
down and allow for error. Stick to your game plan and
remember that nobody’s perfect. I think!<br><br>#1. Have
fun or why bother<br>Unfortunately we can not learn
the event over night, but I find the<br>Challenge to
throwing well quite fun. When I have throwing
sessions<br>I have my days where I wonder what on earth am I
doing and some<br>Days where I wish I could just bottle
it and use if over and over.<br>It does take a great
deal of patience, a sense of knowing, but<br>What
proceeds over all is the time I am enjoying the event.

Matthew Spiller<br>cracking joints<br>Sun Aug 20
01:10:22 2000<br><br><br>I am a PT and my fiancee is a
chiropractic student.<br><br>The sources I have read say that
Nitrogen gas is inside the articular cartiladge of the
ends of the bones. When you change the pressure inside
the capsule (decreasing the volume) the gas is
released and that causes the cracking sound. This is why
often after you crack a joint, you can't recrack it
right away, until the Nitrogen gas reabsorbs into the
cartiladge.<br><br>Studies have proven that cracking joints does NOT lead to
osteoarthritis. <br><br>It must be realized that the joint can be
"cracked" when the joint is at passive end range with a
high velocity, short amplitude thrust, a form of
overpressure that forces more range of motion. Or the joint
may be cracked in a midrange position (not at
endrange) so no increase in range of motion is being
attempted.<br><br>In the case of the former, the extra range of motion
can come at the expense of (microscopically) torn
ligaments/capsule that surrounds the joint. Passive range of motion
exercises must be performed to maintain any increase in
range of motion. This increase in range of motion is
often the goal of the technique, to tear shortened
fibrosed/adhered fibers.<br><br>However, when you tear any
tissue,(no matter how small a tear) you create an
inflammatory response. This inflammatory response creates more
scar tissue formation at the site. Scar tissue is
weaker than the original tissue torn and shortens up to
a length shorter than original.<br><br>If passive
stretches are not performed, the joint may stiffen up
again, requiring "another cracking"<br><br>I prefer to
recommend passive stretches to increase the range of motion
to avoid this inflammatory response. However, if the
patient just cannot make progress in their range of
motion with passive stretches, I can perform a
manipulation to increase the motion (tearing fibers). Then
they would continue with their home program of passive
stretching. Even when they have regained full range of
motion, I instruct them to continue to stretch that joint
one minute a day for life. I do that if I manipulate
or no.<br>I find I need to manipulate less than 5%
of patients.<br><br>A lot of physical therapists say
what chiropractors do is horrible and creates future
problems down the road because the joint becomes loose
from tearing all the supporting tissue. What they
don't take into account is the inflammatory response
that would tighten the tissue up again. <br><br>The
point is often moot, as many chiropractic adjustments
don't occur at end range (so they avoid the
inflammatory response)<br><br>Chiropractic has been around for
over a hundred years. So far, no documented cases
exist in the literature making a conection between
years of treatment and pathology. And some people have
been literally adjusted three times a week for over 25
years. I personally know of a DC that adjusts his
children multiple times a day since birth. (kids are 9 and
7) But everyone thinks he is a big idiot for doing
so.<br><br>Most cracking you hear in your neck or even knuckles
doesn't occur at end range. So don't worry. You haven't
felt end range of a joint until a qualified orthopedic
PT has taken you there. It is too painful to hold.
So how can you take a person into that much pain
before you adjust. You can't very easy, that's how.
That's why DCs don't do it. If they hurt their patients
like hell every day, they wouldn't have patients.
That's why you hear of gentle force
techniques.<br><br>Sorry for rambling,<br><br>good question<br><br>Matthew
Spiller

Matthew Spiller<br>cracking joints<br>Sun Aug 20
01:10:22 2000<br><br><br>I am a PT and my fiancee is a
chiropractic student.<br><br>The sources I have read say that
Nitrogen gas is inside the articular cartiladge of the
ends of the bones. When you change the pressure inside
the capsule (decreasing the volume) the gas is
released and that causes the cracking sound. This is why
often after you crack a joint, you can't recrack it
right away, until the Nitrogen gas reabsorbs into the
cartiladge.<br><br>Studies have proven that cracking joints does NOT lead to
osteoarthritis. <br><br>It must be realized that the joint can be
"cracked" when the joint is at passive end range with a
high velocity, short amplitude thrust, a form of
overpressure that forces more range of motion. Or the joint
may be cracked in a midrange position (not at
endrange) so no increase in range of motion is being
attempted.<br><br>In the case of the former, the extra range of motion
can come at the expense of (microscopically) torn
ligaments/capsule that surrounds the joint. Passive range of motion
exercises must be performed to maintain any increase in
range of motion. This increase in range of motion is
often the goal of the technique, to tear shortened
fibrosed/adhered fibers.<br><br>However, when you tear any
tissue,(no matter how small a tear) you create an
inflammatory response. This inflammatory response creates more
scar tissue formation at the site. Scar tissue is
weaker than the original tissue torn and shortens up to
a length shorter than original.<br><br>If passive
stretches are not performed, the joint may stiffen up
again, requiring "another cracking"<br><br>I prefer to
recommend passive stretches to increase the range of motion
to avoid this inflammatory response. However, if the
patient just cannot make progress in their range of
motion with passive stretches, I can perform a
manipulation to increase the motion (tearing fibers). Then
they would continue with their home program of passive
stretching. Even when they have regained full range of
motion, I instruct them to continue to stretch that joint
one minute a day for life. I do that if I manipulate
or no.<br>I find I need to manipulate less than 5%
of patients.<br><br>A lot of physical therapists say
what chiropractors do is horrible and creates future
problems down the road because the joint becomes loose
from tearing all the supporting tissue. What they
don't take into account is the inflammatory response
that would tighten the tissue up again. <br><br>The
point is often moot, as many chiropractic adjustments
don't occur at end range (so they avoid the
inflammatory response)<br><br>Chiropractic has been around for
over a hundred years. So far, no documented cases
exist in the literature making a conection between
years of treatment and pathology. And some people have
been literally adjusted three times a week for over 25
years. I personally know of a DC that adjusts his
children multiple times a day since birth. (kids are 9 and
7) But everyone thinks he is a big idiot for doing
so.<br><br>Most cracking you hear in your neck or even knuckles
doesn't occur at end range. So don't worry. You haven't
felt end range of a joint until a qualified orthopedic
PT has taken you there. It is too painful to hold.
So how can you take a person into that much pain
before you adjust. You can't very easy, that's how.
That's why DCs don't do it. If they hurt their patients
like hell every day, they wouldn't have patients.
That's why you hear of gentle force
techniques.<br><br>Sorry for rambling,<br><br>good question<br><br>Matthew
Spiller

Matthew Spiller<br>cracking joints<br>Sun Aug 20
01:10:22 2000<br><br><br>I am a PT and my fiancee is a
chiropractic student.<br><br>The sources I have read say that
Nitrogen gas is inside the articular cartiladge of the
ends of the bones. When you change the pressure inside
the capsule (decreasing the volume) the gas is
released and that causes the cracking sound. This is why
often after you crack a joint, you can't recrack it
right away, until the Nitrogen gas reabsorbs into the
cartiladge.<br><br>Studies have proven that cracking joints does NOT lead to
osteoarthritis. <br><br>It must be realized that the joint can be
"cracked" when the joint is at passive end range with a
high velocity, short amplitude thrust, a form of
overpressure that forces more range of motion. Or the joint
may be cracked in a midrange position (not at
endrange) so no increase in range of motion is being
attempted.<br><br>In the case of the former, the extra range of motion
can come at the expense of (microscopically) torn
ligaments/capsule that surrounds the joint. Passive range of motion
exercises must be performed to maintain any increase in
range of motion. This increase in range of motion is
often the goal of the technique, to tear shortened
fibrosed/adhered fibers.<br><br>However, when you tear any
tissue,(no matter how small a tear) you create an
inflammatory response. This inflammatory response creates more
scar tissue formation at the site. Scar tissue is
weaker than the original tissue torn and shortens up to
a length shorter than original.<br><br>If passive
stretches are not performed, the joint may stiffen up
again, requiring "another cracking"<br><br>I prefer to
recommend passive stretches to increase the range of motion
to avoid this inflammatory response. However, if the
patient just cannot make progress in their range of
motion with passive stretches, I can perform a
manipulation to increase the motion (tearing fibers). Then
they would continue with their home program of passive
stretching. Even when they have regained full range of
motion, I instruct them to continue to stretch that joint
one minute a day for life. I do that if I manipulate
or no.<br>I find I need to manipulate less than 5%
of patients.<br><br>A lot of physical therapists say
what chiropractors do is horrible and creates future
problems down the road because the joint becomes loose
from tearing all the supporting tissue. What they
don't take into account is the inflammatory response
that would tighten the tissue up again. <br><br>The
point is often moot, as many chiropractic adjustments
don't occur at end range (so they avoid the
inflammatory response)<br><br>Chiropractic has been around for
over a hundred years. So far, no documented cases
exist in the literature making a conection between
years of treatment and pathology. And some people have
been literally adjusted three times a week for over 25
years. I personally know of a DC that adjusts his
children multiple times a day since birth. (kids are 9 and
7) But everyone thinks he is a big idiot for doing
so.<br><br>Most cracking you hear in your neck or even knuckles
doesn't occur at end range. So don't worry. You haven't
felt end range of a joint until a qualified orthopedic
PT has taken you there. It is too painful to hold.
So how can you take a person into that much pain
before you adjust. You can't very easy, that's how.
That's why DCs don't do it. If they hurt their patients
like hell every day, they wouldn't have patients.
That's why you hear of gentle force
techniques.<br><br>Sorry for rambling,<br><br>good question<br><br>Matthew
Spiller

Matthew Spiller<br>cracking joints<br>Sun Aug 20
01:10:22 2000<br><br><br>I am a PT and my fiancee is a
chiropractic student.<br><br>The sources I have read say that
Nitrogen gas is inside the articular cartiladge of the
ends of the bones. When you change the pressure inside
the capsule (decreasing the volume) the gas is
released and that causes the cracking sound. This is why
often after you crack a joint, you can't recrack it
right away, until the Nitrogen gas reabsorbs into the
cartiladge.<br><br>Studies have proven that cracking joints does NOT lead to
osteoarthritis. <br><br>It must be realized that the joint can be
"cracked" when the joint is at passive end range with a
high velocity, short amplitude thrust, a form of
overpressure that forces more range of motion. Or the joint
may be cracked in a midrange position (not at
endrange) so no increase in range of motion is being
attempted.<br><br>In the case of the former, the extra range of motion
can come at the expense of (microscopically) torn
ligaments/capsule that surrounds the joint. Passive range of motion
exercises must be performed to maintain any increase in
range of motion. This increase in range of motion is
often the goal of the technique, to tear shortened
fibrosed/adhered fibers.<br><br>However, when you tear any
tissue,(no matter how small a tear) you create an
inflammatory response. This inflammatory response creates more
scar tissue formation at the site. Scar tissue is
weaker than the original tissue torn and shortens up to
a length shorter than original.<br><br>If passive
stretches are not performed, the joint may stiffen up
again, requiring "another cracking"<br><br>I prefer to
recommend passive stretches to increase the range of motion
to avoid this inflammatory response. However, if the
patient just cannot make progress in their range of
motion with passive stretches, I can perform a
manipulation to increase the motion (tearing fibers). Then
they would continue with their home program of passive
stretching. Even when they have regained full range of
motion, I instruct them to continue to stretch that joint
one minute a day for life. I do that if I manipulate
or no.<br>I find I need to manipulate less than 5%
of patients.<br><br>A lot of physical therapists say
what chiropractors do is horrible and creates future
problems down the road because the joint becomes loose
from tearing all the supporting tissue. What they
don't take into account is the inflammatory response
that would tighten the tissue up again. <br><br>The
point is often moot, as many chiropractic adjustments
don't occur at end range (so they avoid the
inflammatory response)<br><br>Chiropractic has been around for
over a hundred years. So far, no documented cases
exist in the literature making a conection between
years of treatment and pathology. And some people have
been literally adjusted three times a week for over 25
years. I personally know of a DC that adjusts his
children multiple times a day since birth. (kids are 9 and
7) But everyone thinks he is a big idiot for doing
so.<br><br>Most cracking you hear in your neck or even knuckles
doesn't occur at end range. So don't worry. You haven't
felt end range of a joint until a qualified orthopedic
PT has taken you there. It is too painful to hold.
So how can you take a person into that much pain
before you adjust. You can't very easy, that's how.
That's why DCs don't do it. If they hurt their patients
like hell every day, they wouldn't have patients.
That's why you hear of gentle force
techniques.<br><br>Sorry for rambling,<br><br>good question<br><br>Matthew
Spiller

Jeff Gorski<br>Get fit and flexible<br>Sun Aug 20
11:30:14 2000<br><br><br>Work a high volume of low
intensity activities- running, playing various sport games,
throwing med balls and other weighted impliments, swim and
do simulation exercises that mirror the motion of
throwing the javelin. All in moderation w/out over doing
any one aspect. Keep the weight lifting at moderate
levels of intensity and sets of 4-6 and reps of
8-16....you're building a base in the fall for later training.
Don't get carried away in the weight room- the jav only
weighs 800 gms and you'll do better to learn to apply
more of the strength you have now than trying to build
more lifting power. Here's a fall routine to use as a
basis- adjust as you need for facilities/equipment
available.<br>Mon- 1 mile jog & stretch.....1/2 hr med ball work- 2
sets of 20 reps each exercise: alt. football snap
(like for a punt) and bkwd. over head; twisting side to
side throws; swing up to soccer throw-in.....6 X 400m
in 80 sec or less.....1/2 mile warmdown and
stretch<br>Tues- warmup as above.....3 sets 20 reps bungee cord
simulation exercises......3 sets 15 standing 2kg ball throws
for range of motion (long shoulder path) both right
and left handed throws......5 X 100m easy crossovers
(lefty and righty)......weights; 5 sets of 12 reps
clean, squat, pullover, lunge and dumbellflys......1/2
mile warmdown and stretch<br>Wed-W/up as above.....1-1
1/2 hrs sport games- basketball, soccer, volleyball,
ultimate frisbee or team handball.<br>Thurs- W/up as
above.....3 sets of 15 reps 12 lb shot throws of each
exercise- bkwd. over head; forward from squat(chest pass
style); hammer style to left and right.....5 X 800m in 3
min or less.....warmdown as above.<br>Fri- Active
rest- bike ride, swim or easy distance run for 1 to 1
1/2 hr.<br>Sat- Same as Tues.<br>Sun- Rest<br>Listen
to your body- when you hurt, take it easy or do
something that won't stress the body part that hurts but
learn the difference b/ween injury pain and soreness
from training.

This is what I have my throwers eat:<br><br>Some
good foods for protein:<br><br>Skinless chicken
breat<br>Beef-extre lean, trim visible fat.<br>Fish(white),
tuna.<br>Swordfish<br>Egg whites (soft boiled egs with tost)<br>Cottage
cheese-non fat<br>Yogurt(non fat)<br>Milk(non fat or
1%<br><br>Corbohydrates<br><br>Potatoes, Yams (baked)<br>low calorie
bread<br>pasta,
noodles<br>Rice (brown, and white)<br>Oatmeal (very good each
morning, I like that)<br>Pancakes (some-times)<br>Cream of
Wheat, etc.<br>Rice cakes Popcorn (no butter)<br>Green
vegetables, broccoli, asparagus<br>Spinach, lettuce<br>Squash
sprouts, peppers<br>Strawberries (good for
desert)<br><br>Stay away from fast-foods, cut out Coke
"Pop",<br>Drink lots of water in the day. <br><br>Good
luck,<br>Mike Chapman, Head Track & field coach Scottsdale CC,
Arizona.

Training schedules are personal, and not a
carbon-copy of others. However, you will be doing things that
all javelin throwers do but in your own adopted
way.<br><br>In the first two-months this is what I have my
javelin throwers do.<br><br>1. Sprinting, short hill
running, bounding, stadium run-ups, 800m jogs, and
ex-ergine pulls 150ft.<br><br>2. Weight Training, Example,
slow lifts, one workout, and fast lifts another
day.(very light weights, and little rest between
sets.<br>Workout A.<br><br>Bench 10, 8, 8, 8, (Light but
fast)<br>Squat 12. 10, 10. 10, only half-way<br>Pull-overs
12,10,8, (and one arm, pull-overs)<br>Lat-pull downs
12,10,8.<br>Twist with bar.<br>incline sit-ups<br>standing triceps
8,8,8,<br>pass 25lb. ball two people back-to-bach.(hand-off)
<br>Ex-bicycle 5-10 min. (hard and fast). <br><br>Workout
B.<br><br>Power cleans 5,4,3,3, (Mostly form not much on
bar)<br>Snatch 5,5,3, (some-days just snatch with no power
cleans)<br>Some press and jerks<br>pullys 8,8,8,( very light
weight)<br>rist-curls 2X12<br>Some-toe raises 2X16<br>Single-arm press
with dumbells 2X8 (again fast)<br>sit-ups, and
back-extenctions<br>ex-bicycle 5-10 min. (hard and fast) <br><br>On monday,
wednesday, friday, is lifting days, flip-floping A and B
workouts.<br>On tuesday, thursday, saturday, running, bounding,
hurdling, gymnastic.<br>On Sunday, rest.<br><br>Running
work-out:<br>800m slow jog.<br>10 min. Stretching<br>4X100m sprints
65% speed. (run on grass, infield of the
track)<br>4X50m sprints 80% speed.<br>800m cool down.( and a
little stretching)<br><br>Running work-out<br>800m slow
jog<br>10 min. stretching<br>Do 10 stadium steps
(some-cross-overs)<br>800m cool down.<br><br>This is just an example of
some-stuff you can be doing on your own in the next two
months.<br>Throwing and lifting with more weight will come in
Oct-Nov. You can get yourself some med-balls to throw in
the fall. Remember javelin throwers are made in the
winter so the real hard work is in the next 5
months.<br><br>Good luck,<br>Mike Chapman, Head Track & field coach
Scottsdale CC, Arizona.