AboutRick Karboviak Expertise ATTENTION: I will not be taking any more questions from kids, ages 17 & under, through this site. If any kid wants some help, their parent must ask the question.
Plese be specific, no more "I need to gain weight and get a 6-pack, pleeez help, thanx" types of questions. I will no longer reply to these.
I can help you with most questions regarding strength training for a wide variety of sports, primarily for the youth, high school, college, and recreational athlete levels. I can also assist with general fitness concerns.
I also will not respond to generic "I need to lose weight fast, please help' type of questions either. This is a waste of my time. You need a strategy, not a program alone, for this type of assistance.
Also, I DO NOT GIVE PROGRAMS through this service. Do not ask for any program, please, because chances are that I know nothing about you to even begin creating a program. As a professional, I need many pieces of information to even begin constructing something for my client, and this sometimes takes up to 45 minutes in a face-to-face visit. There's just no way I can do it in one email!
Thank you.
If you need just new cardio workouts, you can subscribe to my mobile phone text messaging workout service, FiText, at http://fitext.speeddialcoach.com
Experience
Past/Present clients Various athletes in North Dakota, Ohio & Minnesota, from youth to Division I college athletes.
Question Hey, I am a female high school track and field thrower. I throw shot put and discus for my high school; I can hit 105' in disc and 35' in shot, I would like to improve these. I am on a lifting cycle and it helped me the first time through, but I need something that will mic it up a little. I need a lot of power training, not that I am lacking, but I would like more so I can throw farther. I am currently adding medicine ball work and plyomterics back into my lifting cycle. All in all, I would like to know what lifts to do (sets and reps for each) in order to get the most benefit for power for shot put and discus. I am only 16,but I actually use proper english, and you seemed the most qualified to answer my question, and reassuring, so I am hoping you will help me out.
Answer I don't create programs for HS students through this service, I do that pretty much on a one-to-one level, face-to-face. What I would recommend looking into as a benefit to your training is by incorporating the Russian Kettlebell into it for strength & power exercises. The Swing, Clean, Clean & Press, and Snatch exercises with the kettlebell can benefit a thrower greatly, as well as doing strength exercises like the side press, turkish get-up, half-turkish get-up, and windmills. Kettlebell versions of squats & lunges can help out a lot, too, with making the body more mobile & loose for throwing.
I do sell some products that give training strategies to implement both kettlebell training with traditional training for high school athletes, programs developed back when I had my own full-time training business on my own. I am just a high school coach now with a regular full-time job, as well as doing training in the evenings as my evening 'hobby job' when I'm out of season for coaching. I have seen kettlebells help improve all athletes I've trained, from volleyball players to football players.
I would start with a 15 to 20 pound kettlebell & begin with mastering the Swing exercise first. Even this simple exercise, once mastered, can transfer greatly into improved hip power & mobility for throwing, as many trainers & strength coaches have attested to.
My training site, http://asapworkouts.com has some free articles & guides to help get you started. The Mini-Max Method & The ASAP Way guides are a good one to start with, as well as a fair amount of training articles to read too.
