My WORKOUT... the REAL Deal!

Well... I really don't want to talk about Florida ---other than to say that their program didn't work for me. What really seems to work for them is the tremendous amount of hours spent throwing the indoor weight. Most people don't throw it all the time and all year long, so they are less successful than Florida. In my opinion, neither the conditioning or the weight training did much for me--I lost strength that I gained at home every time I went back to school. Let's just say that there are no secrets there...

However, when I did do well at Florida, it was because I supplemented my workouts with my old program and it worked! So , let me share with you some of the 'core' aspects that helped me succeed!

Good Luck to All-- Karen:)

RUNNING!!!!! This is a really nasty word. In fact I once thought that running was some sort of plot! However, today ---I still hate it!... but I have started to run even though no one here really runs!

I recommend doing a little running every day. In addition, I always walk instead of taking the car and this alone has helped my overall fitness tremendously. I am still too heavy to run serious distance and I think that would kill my throwing --- but it really helps to drop the fat!

I do an easy jog 1 1/3 miles to our recreation center every day! Of course, this also means I have to jog back! In addition, two to three days a week, depending on how 'I feel' and if I have the extra time, I run stairs. If you check my diet diary, I have written a lot about running Gator or Tiger Mountain (there is a Diet Diary link below on this page)

CLICK HERE for my super secret pointers for throwers who want to run!

Here's something --- it is tough on the weekends and easier during the week... but let me remind you that you can do 'burnouts' any time you feel up to it... either in a specific weight or in the three set total---

obviously--- you are going to go for a run --- or a little run --- but this is your fun and rest day --- so do something you'd enjoy doing!

This is an upper body day that has followed a rest day --- so what you want to do is check out and see if your muscles are really sore --- the sorer your muscles are ... the lighter you do your bench sets ---

This being your first lower body day since Sunday --- you should feel fairly rested --- if not, take it easy with lower weights....

Leg Press--- do a ladder ---that is usually 3 weights up to a heavy weight and then those same three weights down ---usually sets of 10- 20 this will depend on how you feel that day

Thursday--UPPER BODY
Well... you had a pretty good workout on Tuesday --- and "BURNOUTS" are only 2 days away --- so you want to lighten up a little bit....

--- so what you want to do is check out and see if your muscles are really sore ---the sorer your muscles are ---the lighter you do your bench sets ---

Bench Press-- 3 sets of 10 plus an additional set of 10 or 20 reps with 135

Pull downs -- 2 sets of 10 followed by a lighter weight with a set of 20

Well ---"BURNOUTS" are only 2 days away ---so you want to lighten up a little bit ---the easiest way to lighten up on the leg press is with less weight

Leg Press--- you still need to do a ladder ---that is usually 3 weights up to a heavy weight and then those same three weights down ---usually sets of 10- 20 this will depend on how you feel that day

Warm up sets starting at 135 X 20 reps --- then move up to the burnout weight with at least one more warm up at 10 reps

Do the burnout weight you chose for three sets of burnouts ---then drop and do your last burnout with 80% roughly of that weight ---but never less than 135 --- then a final burnout with 135! So that is it ---burnouts with weight a three times ---then 80% of that weight doing one burnout finished with a burnout with 135!

You go up to your burnout weight with the third set being your burnout weight --- the first two sets are either 20 or 10 reps --- however, you want to make sure your legs are really warm and ready for the 3 sets of burnouts--- because burnouts can hurt you just as much as a heavy weight if you start off 'cold'.

After you do your burnout--- well--- that is time for the final burnout set ! If you feel energetic you can do more burnout sets ---but you still need to walk so be careful

Hope this helps --- the weight you choose is the weight you FEEL like doing --- not the weight you think you should do --- there is a difference. People get hurt or have poor progress by not going with their gut feeling... you don't have to use big weights each week -- you just have to succeed at the weight you choose --- get it?