How often do you train????

[benfisher]

i was just wondering what kind of training schedule people follow, does it change when you have comps that week

Ben ;D

[Aaronh]

at the moment i am training 6 days a week, including gym work and throwing down the track (as well as some ball throwing as well). when i have a comp coming up i usually try to do less throwing before hand (less throws and less intensity)

[benfisher]

lol, i was wondering why i wasnt imporving my distances much, i only train for about a hour and a bit a week, not veryy good i know but i need the motivation to do things, im goin to see out the season now and then turn over a new leaf for winters training. never done it before but seems like it plays a big part LOL

Ben

[Aaronh]

well i have only just started doing this much training due to injuries, so only for the last 2 or 3 weeks i have been training for 6days a week.
as far as im concerned my season was over a while ago now but thought rather than saying iwill start next month or whatever i thought i might as well get on with and start training properly now. and i feel a lot better

[slinger]

from my own experiences i would have followed something like this during the summer months ie competing months.......

week with competition at weekend........

monday - lifting

* warm up - jog/stretch

* cleans/snatch 55% X 6,6,5,5,4,4 [4 - 5 minutes rest between sets]
outside between sets throwing 4kg med ball up in air from clean/snatch starting point for the number given of cleans/snatch per set

* squats 55% X 6,6,5,5,4,4 [4 - 5 minutes rest between sets]
outside between sets with small depth jumps over a hurdle or similar - i remember doing box jumps at dave's house for example, again for the number indicated for what reps you were doing for the actual squat

*incline bench 55% X 6,6,5,5,4,4 [4 - 5 minutes between sets]
heavy med ball chest pushes against wall or clap press ups between sets for the number indicated for what resp you were doing during the incline

*core work - whatever i fancied doing a list - disc twists, crunches, hypers, different holding positions, swiss ball work etc etc

.........exercises changed for ex. normal back squats changed to front squats, cleans to snatch, different bench angles ancillary exercises could be fitted in if something in particular needed specific work, things like pullovers etc could also be done but at different times of the year tbh................emphasis on this stuff during the summer was speed work with everything being maximum effort upon moving the bar as quick as possible.

tuesday - throwing session........OR not!

* warm up - jog/stretch/footdrills

* javelin throwing - maybe 40 throws total, or i'd stop when i thought i'd done what i needed to do, this was always the case really - i never stuck to a strict number.

.......a note on this session i only threw when i wanted to and was never strict with the actual fact of throwing, for ex. if i'd competed on the sunday before and was competing the next weekend i wouldn't really want to actually throw mid week as i didn't need to.......HOWEVER! in the winter i'd be very strict and throw whatever the conditions and be very regular in my throwing of javelins.........i'll talk about this in another post sometime.

wednesday - rest/stretching, maybe a swim

thursday - short sprints/medi ball/OHS/run up drills

* warm up - jog/stretch/footdrills

* medi ball throws - 5 exercises [speed/power related and jav specific] - low in number but high intensity - lots of rest between sets OR overhead shot throws using 4kg shot [inc. sideways and forwards]

* run up drills - could be any particular focus i had, or something i felt needed working on, or just general "no head clutter" rhythmic running.

* sprints - which would be my own jav run up in length and rather than like a sprint start, they would be more progressive or rather i should say the same style as my jav run up ie fast at the start and then maintain the gained speed during the X overs - this would be my style of sprint.

friday - rest

saturday - rest

sunday - compete

after chatting to lasher he reckons the 55% we were doing is too light and maybe around the 60 - 65% is what is required.........i must admit that 55% in the olympics did feel a bit too light tbh.......but felt great when squating...... i don't know i'm not a strength and conditioning coach.......but it's just a small snipet of what i did do in the summer of 2000.........

my nephew mike does this........

tuesday - throwing session

thursday - throwing session

........nice and simple!

[lasher2]

At this time of year you should be doing next to nothing and merely throwing and sharpening up.

Before a competition I usually do a full warm up routine 2 days before the comp including run ups (not throwing though) and then rest the day before.

If you have too many days rest prior to a comp then you tend to become lethargic and that can take the edge of your performance.

However this inevitably differs per individual and i would work out what best works for you in terms of tapering for a competition.

During the winter months, the amount of training you can handle may increase as you get older and your fixator strength (i.e. ligament and tendon strength) increases.

On the other hand you may find that less training works for you as you inevitably plateau physically when you get to a certain stage of your career and the amount of time you need to invest in your training to improve you Power Clean or your Bounding performances is extensive!

Personally I believe training is a trade off between Volume and Intensity. Javelin is not an endurance event therefore high intensity training will have more influence on your physical preparation for throwing than high volume training. However, regarding the throwing part of your training, during the winter months, high volume may be what is required, particularly if you are trying to make some technical improvements.

At the moment my throwing is geared toward mimicking the intensity that I would expect to throw at in training. You need to be fresh to compete and that is the key thing.

From october through to january I was training twice a day 6 days a week. Brutal training, but it was all done at high intensity and lots of recovery. Very hard on the body (as Javelin throwing is), but plenty of recovery periods in there so I could make the necessary improvements!

Since then the training has been almost half of that and even less right now. 4 or 5 sessions a week of no longer than an hour are the maximum that I am doing currently.

By not training as much you are not going to lose your physical condition. You might not be getting stronger, but there is not correlation between strength training and distances thrown.

Just make sure that you are rested for competition and worry about training when that period of the year comes around again.

D

[benfisher]

cheers for responses slinger and lasher, ive just aquired (ooh posh words ey) a new coach and i was asking him realistically what i should be doin atm, but i just wondered how much/little people train, i have never done a winter training and rarely train more than a hour and half,i never go to the gym/ do weights but i have thrown 59.97, i have realised that i need to start training religously (sp) to compete with the better throwers .

[Patience]

slinger said:

outside between sets throwing 4kg med ball up in air from clean/snatch starting point for the number given of cleans/snatch per set

outside between sets with small depth jumps over a hurdle or similar - i remember doing box jumps at dave's house for example, again for the number indicated for what reps you were doing for the actual squat

heavy med ball chest pushes against wall or clap press ups between sets for the number indicated for what resp you were doing during the incline

The stuff of nightmares! Thanks for bringing me out in a cold sweat. I won't sleep properly tonight.

[robyn06]

This is what I do

Monday: sprints, circuit, boxercise

Tuesday: Javelin, Gym (On the bar doing dead lifts, squats, cleans)

Wednesday: Sprints, bodybalance

Thursday Javelin, gym (usuall routine and rowing)

Friday: 3k on the bike and skipping

Saturday:Skipping

Obviously If I have a comp over the weekend I won't do the 3k bike

[Big C]

In the gym, have a look at doing one legged stuff, as we don't often throw a spear with legs shoulder width apart facing forward (brill if overhead shot was an event).

Things like lunges, side lunges, double split clean/jerk, power lunges with weight. As long as the knee is going over the second toe (knee tracking straight), you should have more ingrained neural pathways controlling power through one leg.

Also, we train with big weights on cleans, snatch etc (50-80% 1RM). However, the majority of movement is either resisting or aiding rotation. How do we often train rotation? 5-10kg med ball which is probably less than 10% of our 1RM.

Using heavy sacks or punching bags may be a better option to develop rotational power to bring the resistance back up to the 50-80% mark.

Has anyone tried this?

[wez]

My buildup is alot easier, i train hard for a couple of weeks, concentrating on quality in everything. 100% 1RM's OH shot throws, jumps, sprints and full jav throws.

Then i take a full 7 days rest before the comp and sure enough i am usually pretty sharp on the day. If i am really gagging to do something extra then maybe 3-4 days before the comp i'll go and do some easy technique drills and jav runups.

[slinger]

well done robyn on your commitment to your throwing training, you are training quite a lot for a girl at your age, especially when there are so many distractions for young people your age these days..........big up yourself! and keep up the good work!

chris, backley was doing quite a bit of rotational stuff using kind of sacks with handles, he got this from the great man jan and i think mark bellamy developed the idea and has now a business supplying such things.......

lasher, would you be so kind to explain abit more about mark "that's 70 metres" bellamy aka bella's and the products he supplies as i think they could a great tool for anyone on here and if you would be so kind explain a abit more about the exercises that backley would do............the slinger back had broken then so i never really learnt that stuff...........chars pal!

[Patience]

The Power Bag thingy?

[Big C]

cant believe i havent seen these! gone of the days of sore fingers from lobbing coal bags!

[slinger]

yup yup patience, that might be what they are called.....where's the lash at?