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Hello followers,

This post is going to reflect on just ended 2014 season. Only this time I will do it a little differently. I want to talk about “old-fashion” stats and facts but also about my personal perception of this season. I hope you will enjoy reading about “behind the scenes” stories from the 2014 IAAF Hammer Throw Challenge circuit.

2014 season had its ups and downs, as every season does. I started it off in Athens, Georgia (where I was training at the time) with a solid opener 77,16m.

Training in Georgia, USA

Training in Georgia, USA

That mark felt good considering still heavy training, little rest and not the greatest feel for 7,26kg hammer. It certainly gave me a lot of hopes. I thought I will just take more rest and throw something big in California one week later, where I traveled for Mt SAC Relays. That is exactly what I did but unfortunately, I did not have a good technical day and ended up with “only” 76,77m. A little disappointing.

After I got back to University of Georgia, I had one month to get some training before my first IAAF Hammer Challenge meet in Puerto Rico. It was going to be my second time competing over there, and I knew they had terribly slippery ring a year before. My hopes were very high that they did something with it after some complaints a year before. However, after I and Kristian Pars arrived at venue we realized the circle is the same. Oh NO! My technique hates very slippery circles. I fought until the very last throw, which happened to be my best one and I finished second behind Pars with 77,48m (at the time SB). ((Hopefully they will change circles for next year 😉 ))

I moved back to Europe for the rest of my season. Another IAAF Hammer Throw Challenge for me in Szczecin, Poland. Luckily, I was able to throw 78,40m and finished second behind Pars again. This meet was very entertaining for me and it was battle mainly with Dilshod Nazarov and Pawel Fajdek until the end. After four attempts Pawel was sitting second with 78,15 and I was fourth with 77,46m. The battle started in round five and continued until the end! Dilshod Nazarov improved to 77,64m and moved me to fifth place. Not for long though. Right after his throw, I improved as well throwing 77,66m, just two centimeters more. It was even funnier because Pavel Krivitski was sitting third after five attempts with 77,69m. So all three of us within five centimeters. We laughed. Last attempts were going to be interesting. Dilshod threw first and improved to 78,08m. I threw right after him again and I improved to 78,40m, good enough to surpass him and also Fajdek’s 78,15m and I moved to second place behind Pars 79,35m. Krivitski and Fajdek did not improve. This was one of the coolest competitions during my 2014 season!

Ostrava Golden Spike was next and I finished fourth with 77,91m. This meet was one of very few this season when I thought I will break 80m line. During this meet I threw 77,77 – 77,90 – 77,91 and I also had some long fouls. I was feeling fantastic and too bad my technique was not good enough for longer throws. The ring is perfect in Ostrava and the weather was great too. Maybe next year 😉


A little absurd situation happened in Velenje, Slovenia. After six hours drive down to Slovenia a night before competition, my manager called me and told me that they changed the status of the meet. What was supposed to be one of IAAF Hammer Throw Challenge series competitions was something else now. They still held hammer throw but under different rules. Of course they ended up with smaller prize money, but the upset was mainly because the results did not count towards HT Challenge series standings. It was very surprising to me that local track star Primoz Kozmus found out about this “change” 40 minutes before the start of event in call room. Fortunately, all great hammer throwers threw and therefore, we could have another great evening in Velenje! I finished it off fourth with 77,39m.

I defended my National title throwing 76,49m in the middle of July. This was second meet of the year when I thought I can break 80m. Unfortunately, the circle was brand new and super slippery!! 76,49m was a first-round-safe effort and then I booked five fouls. Too bad because I really felt great that day.


Hammer throwing over the river (click for more photos!)

I jumped on a plane and landed in Karlstad, Sweden – home of over the river hammer throwing competition. It was my second year in a row and it was very special again! Last year I threw MR of 78,69m and this year I managed to hit 78,35m – good enough to win this exhibition. However, the fun did not stop there. They created new set of rules to make it more fans appealing. They placed three old boats into the river and our goal was to try hit and sink them. We all had three attempts and each boat had different amount of points depending on their size and distance from the circle. Now this was very hard as you can probably imagine. It is hard to aim with four turns. Nobody was able to sink a boat but we had a blast doing it!

The next day there was another HT Challenge competition in Karlstad. Dilshod Nazarov was better and I had to settle for another second place with 77,93m.

August 2nd was the day when I broke my PR. Slovak athletes had the very last chance to qualify for European Champiosnhips at our home meet in Nove Zamky. The meet was also part of our Slovak Athletics League 2014. I went there because I wanted to help former European Champion (2010) and fellow Slovak hammer thrower Libor Charfreitag to qualify. Unfortunately, he was not able to throw 73,50m which would make the Euro Champs team for him. On the other hand, I was having a hell of a day! I finally improved my personal best to 79,16m! And it was only two weeks before the finals at Euro Championships. It seemed like a perfect timing.


European Championships were supposed to be the highlight of my season. And they truly were just that – the HIGHLIGHT! My sister Nicole qualified and we traveled together. She made her first senior Championships. Great. But then later she also made her first senior final. Awesome! But she did not stop there, she made TOP EIGHT finish in her first senior Championships! F*&^ing ridiculous! That’s what I call HIGHLIGHT!

ME Zurich 2014

European Championships Zurich 2014

I had quite successful qualification rounds throwing auto qualifying mark and finishing second with 77,06m behind Pawel Fajdek. Physically I was feeling great, and first time in my life I thought I could really fight for a medal at senior Championships. The big day came and I woke up and felt like I got hit by a truck. One of those days that you usually have plenty during winter training but you never wish to have them on a meet day. I really tried my best, squeezed 76,89m out of me and finished 7th. Competitors were much better than me but that result could never be enough for medal. Ever! A little disappointment, I’m not going to lie.


At the end of my season, I was having a lot of fun with it. I did not care much about my final result, all I wanted to do is have some fun. I went to Warsaw for Kamila Skolimowska Memorial 2014. This was one of the most entertaining competitions in my life. We were throwing inside a huge Polish national soccer stadium with 60 000 people capacity and it was full. The roof was closed so it might be considered indoor meet. We were also throwing from the indoor wooden circle. Usain Bolt was running 100m, Anita Wlodarczyk attempted to throw World Record and I witnessed Pawel Fajdek’s new PR and National Record of 83,48m!! Two huge Polish stars inside a huge closed and full stadium in home country of Poland. It was as loud as it can get! Unbelievable atmosphere and energy which I do not normally experience as a hammer thrower. It was cool.

Last IAAF Hammer Throw Challenge competition was held in Rieti, Italy on Sep 7th. I finished fifth throwing 76,39m. During this meet, Mostafa Elgamel threw 78,50m in his sixth attempt and moved me to final fifth place in HT Challenge standings (78,40m + 77,93m + 77,91m = score of 234,24). Until this throw I was still sitting in fourth place. Little unfortunate, but I must say that I did the same thing last year to Szymon Ziolkowski when I moved him to seventh place in 2013 final standings with my last HT Challenge meet. So I guess karma exists or Mostafa was just slightly better this year 😉

That’s the wrap-up of my 2014 hammer throw season. See you on tour next year! DAVAAAJ ! ! !


Insiders Newsletter

insiders newsletterI have mentioned this before but here it is again: I realize that I do not provide very detailed information about my training program, which could be potentially more interesting to someone not familiar with how an elite athlete trains. I want to add content and offer more of my own insights. I am setting up an Insiders Newsletter for anyone interested.

The benefits of Insiders Newsletter are:

1) I am going to provide more information about my training and I am going to talk more about what the focus of each phase of training is.

2) I am going to offer some excerpts from my training journal, more frequent updates, Q&A and/or extra videos.

However, this is a PAID feature. People are paying to support me as an athlete in pursuing my Olympic dream, and also to get an inside scoop on how training is going. (for more information about rates please use contact form)

Here is an Insiders Newsletter Teaser from my December training:



I know how hard can it be when you must train alone. Therefore, besides the updates from my own progress and training, I offer a little help in a form of coaching tips from my own throwing experience. This only include coaching tips for hammer throw. I would be more than happy to watch your video and analyze it for you or even write you a basic or personalized throwing program. I am thrilled to help young or even advanced hammer throwers around the world and watch them progress and beat their old personal bests. I believe that with the right kind of training and commitment on both coach’s and athlete’s part, anything is possible! I also believe I could provide valuable information for someone who wants to take hammer throw seriously.

           (for more information and in case of interest please use contact form)

Video Analysis

Single video $20.00
3 videos package $50.00
10 videos package $130.00

Coaching tips

Basic program for one month $99.00
(Including lifting program + single video analysis)
Personalized program for one month (one on one) $149.00
(Including lifting and throwing program + single video analysis)
Basic program for a year $699.00
(Including lifting program + 3 video analysis package)
Personalized program for a year (one on one) $899.00
(Including lifting and throwing program + 3 video analysis package)
Basic peak program (season) – 3 months $249.00
(Including lifting program + single video analysis)
Personalized peak program (one on one) $399.00
(Including lifting and throwing program + single video analysis)

2014 has been quite an adventure for me so far.


2014-02-05 13.15.49

Hammer circle in South Africa

At the beginning of the year I decided to change things up and I moved down to South Africa for a five-weeks training camp. The weather was perfect with daily average of 30 degrees Celsius and almost no clouds on the sky whatsoever. And since it is winter in Slovakia, days are short, it is windy and very grey; South Africa was the easiest decision I have ever made. All I can say, it was worth every penny! My training partner was European Champion 2010 Libor Charfreitag and we stayed very close to Cape Town. The area down there is just spectacular and a lot of times it felt like paradise. If you ever have an opportunity to visit Cape Town and surrounding areas with all those beautiful wine farms, please do NOT think about it twice, pack your stuff and GO!

But back to my training. I really enjoyed the weather, but also our training facilities and rehab I was getting. Hammer throwing area was quite with absolutely no sweaty runners joking around, that was nice. Gym was perfect with their high performance corner and they had platforms and brand new Eleiko bars and plates, perfect. Massage therapists were truly professionals and it helped a lot. Lastly, cold tubs had 6 degrees Celsius water!!! Heaven! I happened to improve some of my training marks and when that happens you know there is something right. I am more than happy with this training camp and I surely will return next year.


FIT PLUS – All for fitness

Fit Plus

Inside one of many FIT PLUS stores

When it comes down to sponsors, the least I can say – it is tough! Therefore, I am happy to announce my first official sponsor – FIT PLUS – All for fitness, Slovakia. FIT PLUS is a company with long 22-years tradition on Slovak market that offers fitness goods and sells to both wholesale and retail. The philosophy of this company is: THE TOTAL FITNESS COMPANY. It is simply couple of professionals doing business and doing it right. I am thrilled and honored to be part of their team and I hope we will both see big results during upcoming seasons. Become one of my sponsors now! #hammerpower



YouTube Vol.3

I did not get the chance to post my latest video yet – Hammer special strength Vol.3, so here it is:


Hammer Throwers and Hammer Fans,


Fall training update 2013

Hammer circle at Virginia Tech

I am back in training with some new Fall 2013 updates. I am excited about next season for couple of reasons. First of all, I went “under the knife” and got a shoulder surgery in September 2012, right after Olympic Games. The rehab took away the majority of my fall/winter preparation and unfortunately, it is still ongoing. The reason behind it: I was told I messed up my shoulder pretty bad, but I also was not very responsible when it came down to self-rehab and stretching during the main season 2013. The final result: my right shoulder still needs “some” attention from physiotherapists. Anyways, I did not have high expectations coming to the season 2013 after a major injury and look what happened. I have had the best season of my carrier so far with top 8 finish at World Championships and I have broken my PR twice to current 78,73mWhat else should I wish for? Well, how about breaking the 80m line!?! There you go, my number one reason for excitement about the upcoming season. Luckily, I happened to notice that no more surgeries took place on my body since last year. I suppose this is a good sign and I hope to stay injury free forever (injuries really DO suck). With that being said, my Fall training started on schedule and keeps moving on schedule too. And just like every previous season, I have slightly changed my program and I have tried couple of new things already. I believe this will make me a better overall athlete and I will be able to improve even further.

I recently asked you guys on my Facebook Fan Page if there is anything you would like to know and see from my Fall practice, and I received some suggestions and requests. Obviously, I would not ask such as question if I had some problems to show parts of my training. I am still open to pretty much everything regarding this topic (shoot me an email). The compilation of some “specific hammer” exercises and my indisputable video editing skills have met into two pieces of artwork. (not really sure what does it mean either). Here it is:






Coming NEWS:

At the end of this post I have some good news for all hammer throwers and coaches. I realize that I do not provide very detailed information about my training program, which could be potentially more interesting to someone not familiar with how an elite athlete trains. I want to add content and offer more of my own insights. I think about setting up an Insiders Newsletter for anyone interested.

The benefits of Insiders Newsletter will be:

1) I am going to provide more information about my training and I am going to talk more about what the focus of each phase of training is.

2) I am going to offer some excerpts from my training journal, more frequent updates, Q&A and/or extra videos.

However, this is going to be a PAID feature. People will be paying to support me as an athlete in pursuing my Olympic dream, and also to get an inside scoop on how training is going. For the start, it would be nice to hear some of your reactions about this feature. Would you like to know more about my training? Would you like to get more detailed answers to all of your potential questions regarding hammer throw? Would you like to train like an elite athlete? Would you like me to write you a training program for hammer throw? Please email memessage me on my FB fan page or comment on this post below. Let me hear your VOICE!

Hello hammer fans,


I know it has been a while since I wrote my last blog post and posted it on my website, but things were quite busy. Yes, there is always some free time that could be spent by writing a post, but let’s just say I like to be lazy…. “sometimes”.

I would like to start this post with some statistical data so I can really say that I have had the best season so far. During my 2013 hammer season I competed at fifteen competitions, the results ranged from 74,98m up to my new PR 78,73m, with the average of 76,997m. All the results can be found by clicking on this link.

Yes, I am very satisfied with this season. I accomplished almost all the goals I set up for myself at the beginning of the year. Firstly, I successfully defended Slovak national title at the end of June in Trnava, Slovakia (the hometown of Libor Charfreitag). Secondly, I qualified for both University Games held in Kazan, Russia and World Championships held in Moscow, Russia. Both of them were equally important to me since I knew that my competitors will be strong and only a good throw could produce a good final result. The University Games came first, 8th of July (two days after my birthday), and I was lucky to throw a new personal best of 78,73m and win silver medal behind pole Pawel Fajdek (79,99m). The video of my throw is below:

The World Championships came later, 12th of August, and I personally had two goals coming to this meet. The first one was to qualify to the finals and I managed to do so by throwing 76,97m (just three cm shy of an automatic qualifying mark of 77m). The second goal was to throw six times in the final and I happened to do just that. However, it was the toughest competition I have ever been to. I started on a decent note and threw 76,62m. Then I put everything into my second throw but unfortunately, it landed one meter out of sector (~78,50m). The third throw was the toughest I have ever taken. I found myself sitting at 9th position behind pole Szymon Ziolkowski who threw 76,84m and therefore, I had to surpass him if I wanted three more throws. Luckily, I threw 77,57m and this happened to be my farthest throw of the day. I jumped into 8th position at the moment and earned another three throws. The fourth one was not so good because I had to throw immediately after my third one and it ended with a foul. My fifth and sixth (76,46m and 76,48m) were good throws but they already lacked some energy. Overall, I finished 8th in the World and enjoyed every single moment of this competition!


I also had the chance to compete at couple of IAAF Hammer Challenge meets. Currently, with only one more challenge to go, I am standing 6th with the score of 233,63m (78,15m+77,91m+77,57m). The complete standings can be found by clicking on this link. I am very satisfied with the steadiness of my form during the season.


I have experienced an awesome exhibition – hammer throwing over the river in Karlstad, Sweden! This meet was called “Skanska Open 2013” and was the most fun I have had with hammer in a while. They would bring us to the meet by a little speeding boat. The crowd was awesome as well. They would cheer us on with applause before every throw. Of course, the crowd got excited when someone threw all the way to the other side of the river, and I am happy it was me, who did it. I won this exhibition with a throw of 78,69m – new meet record. The pictures of the crowd, hammer circle, the cage set up, speeding boat and more can by found by clicking on this link.

Karlstad, Marcel Lomnicky, 2013 season wrap up

Hammer Throwing Over the River in Karlstad, Sweden

Lastly, the only thing missing in my 2013 season was an 80m throw. And maybe a medal at World Championships… but there is always next season and both of these goals need some time. Like I said before: This is only the beginning!!!

Radford Invite 2013 was my second competition of the year. I decided to compete since my first meet did not go as well as I planned to. However, Radford was one of those from-full-practice meets and I had no intention to throw really far. The point was just to slightly improve my season best and to try out new technical gains in a competition setting. I do not usually have problems with throwing at meets but at the beginning of every season, it is a little bit challenging for me to focus on technique and to stay loose when the body wants to throw as far as possible. Honestly, I still feel more comfortable throwing in practice than meets but I believe that will slowly change with the start of regular season. And the season is approaching very quickly.

Radford Invite, marcel lomnicky, hammer throw, results, hammer, lomnicky

Radford Invite 2013 Mens Hammer Results


This week is my rest week and I would also take one. With the throw of 77,06m from last weekend and the rest week ahead of me, I feel confident to improve my personal best this weekend. I will travel to Durham, North Carolina for 2013 Duke Twilight Meet on Sunday, May 5th. I love the circle down there and I believe this will be a great way how to end current training cycle.



My next big competition is going to be the IAAF Hammer Throw Challenge in Ponce, Puerto Rico on May 18th, 2013.

Here is the video of my 77,06m throw:

Florida Relays, marcel lomnicky, results, hammer throw, 75.64m

Men’s Hammer Throw Results

I had my first meet of the season last Friday in Gainesville, Florida. I usually open up at Florida Relays every year since I really like the atmosphere, the circle is good enough to throw a big mark as well, and the weather! The weather has been almost always nice, warm and sunny. I said almost because it was a quite different story last Friday. The temperature dropped to about 17ºC (63ºF) and it was rather cloudy and a little bit windy. It was not terrible, but considerably cold for Florida and for what I was expecting too. Anyways, I felt physically ready and the only thing I was missing was my technique. During the meet, I could not figure out what was wrong. Plus I did not have the right feelings with the implement.


After all, I do not fell this was a bad opener. However, sometimes when you have a very high expectations you do not get satisfy with anything less. I know I could throw my personal best last week but I would rather save it for later, perhaps for the time when it actually matters. With that being said, I am really looking forward to this season.

My next official competition is going to be the IAAF Hammer Throw Challenge in Ponce, Puerto Rico on May 18th, 2013. However, I might go out there and throw at some local meet in Virginia in two weeks and treat it as a good practice.

Here is the video of my 75,64m throw:

Hammer throwing fans,


training, marcel lomnicky, university of miami, track and field, hammer throw, throwers, lomnicky, website, training update, progress

The hammer circle at University of Miami

I spent the last week of training at home of Hurricanes – University of Miami. This was a nice change for me mainly because the weather was nice, warm and I did not have to wear long spandex and long sleeve shirts during the practice. Another important reason was to leave the stereotype even for a short period of time. At the end of the day, I must say it was worth it and I went through some quality throwing sessions. The circle down in Miami is awesome and interestingly, I liked it much more than the one I am training at all the time. I do not have any videos of my throwing but I can tell that I got very close to all of my training personal bests last week. Thanks to Hurricanes coach Cory Young who also made this trip possible.


On another note, I decided to open up my season 2013 sooner than expected. I feel relatively good, and when there is a chance to break my personal best, there is nothing easier than show it at competition. I am most likely going to fly down to Florida again – Gainesville on Friday, April 5th 2013, for Florida Relays 2013.

Here is one more picture from training camp:

training, marcel lomnicky, university of miami, track and field, hammer throw, throwers, lomnicky, website, training update, progress

Me and Tomas Kruzliak in Miami

Hello people,


Safety Bar Squat, Marcel Lomnicky, Hammer Throw

Olympic Safety Bar

first of all, let me tell you how satisfied I am with this week of training. I have had some great throwing sessions and lifting was not too shabby either. At the end of the week, I did some Safety Bar Squats. I think that if you have a shoulder injury (like I have had) that prevents you from externally rotating your shoulders, this type of squats can be a great substitute. I feel the safety bar squats blend the effects of the back squat and front squat and it is easier on your shoulders. It also makes you stay upright when squatting which I think then prevents doing a half-squat/good morning movement on the regular back squat when you get into the heavier weights. This bar is designed to keep the bar high on the traps and force more of the weight forward on the body. This places more stress on the muscles of the upper and lower back, glutes and hamstrings. Therefore, I think this exercise is very similar to FRONT SQUATS without the fear of losing the bar forward.


Here is the video of today’s workout:


Hello followers,


I uploaded a video of me throwing 10kg hammer and actually hitting my new PR last week. In case you missed the memo here is the video again:

However, I wanted to share something else. It was really cold out there today and instead of throwing outside I decided to go inside and do some jumps. Since the outdoor season is getting closer and closer, I will start doing more jumps and other dynamic exercises to get ready for big marks with competition hammer.

Fans, I am getting really exited about this year because, even though I am still behind my schedule due to shoulder surgery, I am thinking about opening up the season in about a month and half (mid of April). The time usually flies very quickly here in the US and I already look forward to compete! Anyways, the video of me jumping is below: