Poliquin - Healthy. Lean. Strong.

Training Articles

Tweet Print

The Athlete’s Training Diary: A Classic Workout for Hammer Throwing

A look at the training plan of world record holder Jud Logan

In 1991 I had the opportunity to work with American hammer thrower Judson Logan. At that time most of my business in working with athletes came to me through word-of-mouth referrals, and such was the case with Logan. Although he lived in the United States, Logan came to Montreal to consult with me through a referral from a good friend of mine, Angus Cooper of New Zealand. Cooper was an elite athlete whose career highlight was winning a bronze medal at the Auckland Commonwealth Games with an impressive throw of 71.26 meters. His best throw in competition was 73.96 meters, and he competed in two world championships.

Logan would jokingly be a considered a “challenge” in the strength coaching profession because he had not improved in the previous four years and had also undergone hip and knee surgery the year before. Not having improved for so long and having to endure the lengthy recovery associated with a major surgery is the type of frustration that would push most athletes into an early retirement. Logan, however, was not ready to hang up his throwing gloves, and he was willing to travel to Canada to find out what he needed to do to get out of his prolonged slump. And find out he did.

Logan was able to achieve what must be considered one of the most remarkable comebacks in the history of track and field. After just 18 weeks, Logan was able not only to resolve a chronic knee injury but also to set the indoor world record with the 35-pound hammer. And the success didn’t stop there, because 18 years later at the age of 41 he was able to make the 2000 US Olympic Team. I’d like to share with you the details of how we accomplished such a metamorphosis.

The first day Logan came to Canada I conducted an extensive interview with him about his competitive background and training habits. Then I assessed his orthopedic condition through a series of structural balance tests – tests that form the basis of the structural balance protocols that I teach in my PICP Level 1 and Level 2 courses. In one article he wrote for track and field coaches and athletes, Logan said the following about this experience: “In 1992 I visited Poliquin in Montreal and was tested for muscular imbalances. The results were humbling, although he concluded I was stronger in some aspects than anyone he ever tested, certain areas left me weaker than 105 lbs [47-kilos] figure skaters. He fixed my squat first, and although I boasted a 770 [342-kilos] BS and 550 x 3 [249 kilos) FS, I could not squat 250 lbs [113 kilos] 5 seconds down, 5 seconds up for 6 reps – a test being accomplished by female speed skaters on the next platform.”

From my interview and the results from structural balance testing, I determined that the following were the most important changes Logan needed to make to his strength preparation:

• Correct squatting form
• Power snatch more frequently
• Periodize loading parameters

Correct Squatting Form
Logan had been plagued with knee pain for the previous eight years. This pain was manifested by a disturbed strength curve resulting from years of so-called safe squatting (half squats). Here are the changes in squatting he made during the program.

Logan was instructed to squat deeply (hamstrings covering calves in the bottom position), which is the so-called dangerous way to squat. After just six weeks, he reported no more pain, and he had improved sitting position in the turns during his event and best-ever scores in the vertical and horizontal jumps.

As a result of previous incorrect training habits, extensive stretching exercises were prescribed to help Logan master the new squatting style. Special attention was given to the most retracted muscles (adductors, gluteals, hamstrings, gastrocnemius and soleus muscles).

Power Snatch More Frequently
After researching the strength level values of elite hammer throwers, I found that they were proficient in the power snatch. On average, the top five hammer throwers in the world could power snatch 15-20 kilos more than Logan could.

It was also noted that his performance in this high-velocity lift was too low in relation to his performance in lower-velocity lifts such as power cleans and squats. Logan could power snatch only 57 percent of his best power clean, so I decided to aim for 78 percent of his power clean. This optimal value of 78 percent was taken from values attained by Olympic lifters in peak condition.

Periodize Loading Parameters
Logan had been following a strength training regimen promoted by a renowned Russian coach and author. I believed the program was too monotonous to elicit the appropriate training response in a non-drug-assisted athlete, so I proposed an alternate approach that added a greater variety of training protocols.

The new strength and conditioning program would alternate training phases using hypertrophy methods (accumulation) with phases using neural-drive methods (intensification). Each phase would last three weeks. The exercises would remain constant for the entire three-week period, but there would be weekly changes in the major loading parameters such as sets, reps and tempo cycle. As Logan’s competition approached, emphasis was placed on training the high-threshold motor units with relative-strength protocols.

Intensity. For sports that require rapid neuromuscular firing rates, such as the hammer throw and sprinting, the training intensity needs to be varied more frequently than it does for “steady state” sports such as rowing. This is because athletes trained in explosive sports adapt faster to a given loading parameter than do endurance athletes.

For Logan I varied the intensity with an undulatory approach and adjusted the reps accordingly, as there is an inverse relationship between reps and sets. The intensity was increased linearly during each three-week phase, but there was a substantial reduction in training volume (30-40 percent fewer total reps) to maximize the training response.

Due to inadequate general preparation levels, Logan’s average intensity of upper body work was 7-8 percent lower than would be expected normally. It was also necessary to use higher intensities for the lower extremities to increase strength in this area. And in order to create a tapering effect to peak at his competition, volume was dropped considerably during the final weeks of this program.

Exercise Selection. The first nine weeks of the program were devoted to correcting muscle imbalances. Special attention was given to the following muscles: long head of the biceps, brachialis anticus, scapulae retractors, outward rotators of the humerous, subumbilical portion of the rectus abdominus, and hamstrings. As a result, Logan reported enhanced control of the projectile trajectory as his structural balance improved.

In hammer throwing the hands must be held as far as possible from the torso, the rationale being that the greater the radius of rotation, the longer the throw. This concept has led to eliminating scapulae retractors from the training process, which is counterproductive. It is important to strengthen the scapulae retractors, because in the last involvement from the upper body in the throwing movements these muscles contract to put the hammer into the correct release position. Other added benefits of scapulae retractor training include enhanced projectile control in the lead-up turns and better posture in structural exercises such as squats, pulls and Olympic lifts. The following chart shows the variation of exercise throughout the strength cycle.

What is interesting is that despite only cleaning the last three weeks of this cycle, Logan improved his previous best of 183 kilos in the power clean, which he had been stuck at for eight years, to 200 kilos!

Tempo. Lifts in the general preparatory period tend to be slow to moderate in nature to maximize muscle adaptations. Assistance lists such as elbow flexor work tends to remain at a slower pace through the yearly periodization.

As the competitive peak approaches, emphasis is put on the quick lifts at the expense of hypertrophy work. This aims at improving the synchronization of motor units, thus leading to improved rate of force development (power). Likewise, lifting tempos were increased gradually to improve the rate of force development, and training volume was reduced gradually.

Workout Design. The following workout outlines the upper body workouts for the first three weeks of strength training. The primary emphasis is on training volume, with relatively high reps and fewer sets per exercise.

Accumulation 1: Upper Body
A-1 Press Behind Neck
Week 1: 3 x 8, 3021, rest 60 seconds
Week 2: 4 x 7, 4021, rest 90 seconds
Week 3: 3 x 6, 4101, rest 120 seconds

A-2 Lat Pulldown to Chest
Week 1: 3 x 12-15, 3021, rest 60 seconds
Week 2: 3 x 10-12, 4021, rest 90 seconds
Week 3: 3 x 8-10, 4011, rest 120 seconds

B-1 Incline Dumbbell Press
Week 1: 3 x 8-10, 3031, rest 60 seconds
Week 2: 4 x 7-9, 4021, rest 90 seconds
Week 3: 3 x 6-8, 4021, rest 120 seconds

B-2 Seated Cable Rowing to Neck
Week 1: 3 x 12-15, 3031, rest 60 seconds
Week 2: 3 x 10-12, 4031, rest 90 seconds
Week 3: 3 x 8-10, 4021, rest 120 seconds

C-1 Incline Dumbbell Curls
Week 1: 3 x 8, 4031, rest 60 seconds
Week 2: 3 x 6, 4021, rest 90 seconds
Week 3: 4 x 4, 4021, rest 120 seconds

C-2 Cable French Press
Week 1: 3 x 15, 4031, rest 60 seconds
Week 2: 3 x 12, 4021, rest 90 seconds
Week 3: 3 x 10, 4011, rest 120 seconds

This workout outlines the lower body workouts for the final two weeks before the competition in which Logan set the world record. The primary emphasis is on training intensity, with relatively low reps and more sets per exercise.

Intensification 3: Lower Body
A Snatch-Grip Jumps
Week 1: 4 x 6, explosive, rest 180 seconds
Week 2: 4 x 5, explosive, rest 180 seconds

B Power Snatch from Blocks
Week 1: 3,2,1,3,2; explosive, 180 seconds
Week 2: 3,2,1,3,2; explosive, 180 seconds

C Half Squat with Ankle Extension
Week 1: 5 x 5, 22X0, rest 240 seconds
Week 2: 5 x 4, 22X0, rest 240 seconds

And here are the results of this training protocol in terms of core lifts and sports performance:

                                             09/10/91     03/07/92       05/30/92
Maximal Strength
Power Snatch (kg)              112.5            125                  142.5
Full Squat (kg)                     135               180                   225
Close-Grip Bench               132.5            162.5               170

Speed Strength
7.26kg hammer (meters)   77.00          78.76                 79.86
6kg hammer (meters)         86               77-78                  89.04
35lb hammer (feet)              77.75          80.25*                   -

*world record

In summary, I’ve just presented a short-term, individualized periodized plan for the strength development of hammer thrower Judson Logan. The plan involved an 18-week program that alternated between accumulation and intensification phases, and was designed to create structural balance to resolve a chronic injury and to increase sport-specific strength and power. The program was entirely successful, and at the end of the program Logan broke a world record in the 35-pound hammer event.