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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:

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:

 

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