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Post by slinger on Aug 16, 2006 13:57:50 GMT 1
- hahahaha! funny that, geoff dyson once said "you can't launch a cannon from a canoe"
wonder who said it first seppo or geoff? ;D
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Post by ironbrew on Aug 18, 2006 18:15:53 GMT 1
Hi BigC sorry I didn't reply to your question on multi directional work (not been on the pc much lately) when I go in the gym I try and vary the lifts as much as possible and be as creative as possible (this gets you some funny looks) throwing is not straight up and down as most lifts are. In 1992 Igor Nikulin (84m hammer thrower) came to the uk and did some clinic, these involved not just throwing but gym work as well, the russians placed great emphasis on multidirectional lifts that developed muscles specific to the event, so I took what he showed us and used them along with adapting equipment in the gym to create the desired effect.
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Post by robyn06 on Aug 22, 2006 22:50:36 GMT 1
The new training plan
Mondays: Sprint session 4-5pm shortest distance 6x100m 5 min rest longest distance 4x400m 2 mins rest in between Circuit 6-7 Boxercise 8-9
Tuesdays: THROWING: Javelin, Shot, Discus and various other exercises
Wednesday: THROWING:Javelin, Shot, Discus and various other exercises Sprint Session working on technuiqe FLEXABILITY session
Thursday Throwing at telford (Javelin) or Throwing at Wrexham, shot disus and javelin
Friday GYM SESSION with the Olympic free bar and arms,legs,stomach.back Flexability session
Saturday:REST
Sunday Skipping session 30mins of loads of exercises
That is the new training session
because I am not competing until May (last comp could be October) My winter sessions have been moved slightly forward
September-February
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Post by lifebeginsat40 on Aug 23, 2006 7:11:04 GMT 1
The new training plan Mondays: Sprint session 4-5pm shortest distance 6x100m 5 min rest longest distance 4x400m 2 mins rest in between Circuit 6-7 Boxercise 8-9 Tuesdays: THROWING: Javelin, Shot, Discus and various other exercises Wednesday: THROWING:Javelin, Shot, Discus and various other exercises Sprint Session working on technuiqe FLEXABILITY session Thursday Throwing at telford (Javelin) or Throwing at Wrexham, shot disus and javelin Friday GYM SESSION with the Olympic free bar and arms,legs,stomach.back Flexability session Saturday:REST Sunday Skipping session 30mins of loads of exercises That is the new training session because I am not competing until May (last comp could be October) My winter sessions have been moved slightly forward September-February Maybe its just me, but that seems an awful lot to be doing!! ??
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Post by petsku on Aug 23, 2006 8:40:31 GMT 1
There was a good article of Jeff Gorski earlier in this thread. His program sounded very "traditional" - like the same as what we have been doing in Finland many decades. But there is a wind of change in Finland, because Tero's training is very different than in traditional model.
His training stays about same in whole year. According to his coach this makes it possible to develop all the time. And Tero really is doing his Pb's in tests all the year. And he also does a long distance training through the year. It sounds really weird, but that's what they are doing. Basic training is about same in November and in April.
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Post by wez on Aug 23, 2006 9:44:21 GMT 1
That sounds interesting Petsku, do you have a copy of his training schedule?
About Robyn's schedule- i don't think it is too much. Exept that i feel throwing javelin 3 days in a row is perhaps asking for inuries. 3 in a week is fine but get some rest in between or your tendons and joints might start to suffer. In addition i might forego one of the repeat sessions for some bounding exercises, you need to do that around once per week.
Just a quick add on before the bounding session do some medball throws 3x10 soccer throw, swanbeck swing and hip driving chest pass with left leg forward some vertical throws and a situp throw. 1,2 and 3kg balls.
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Post by Big C on Aug 23, 2006 9:56:30 GMT 1
Agree with wez here, think the throws need to be split up. Add a plyo and a bit more flexability and you'll be going great guns. and have FUN!
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Post by slinger on Aug 23, 2006 12:28:48 GMT 1
yeah agree throwing 3 times a week in consecutive days is tough going - even if it's easy throwing, however i know lots of the hammer and discus athletes do train easy that much regarding throwing quantity, so maybe robyn is doing disc on one of those nights? monday look alot though! training from 4pm till 9pm! - i'd suggest if you find yourself tired for the throwing session on tuesday [and the rest of the week!] - rethink that session a tad.
interesting reading about tero's work from petsku - appreciate that.
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Post by Big C on Aug 23, 2006 13:47:51 GMT 1
The only problem I'm trying to get round with Tero's work is the concept of overload. For the body to adapt (eg, grow muscle, create pathways) you need to stress the more that what it can cope with, so the body thinks, bloody hell, if they're gonna do that again i better get a little stronger to cope. this is done by adding weight. However you need to also change the stimulus because as the body becomes more comfortable with the motion and efficient, it will stop developing strength in that movement.
Hence classic winter training, Start with muscle endurance, when the body gets used to that, switch to muscle building, then to strength, then power. Continually shocking the system, otherwise know as periodisation.
In Tero's case, keeping the stimulus the same, if Tero's gym work closely mimics his throwing style, becoming largely efficient at this movement, it may pay off against the strength loss of changing the stimulus. Hmmm, got me thinking now.
Would need to see exactly what he does.
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Post by petsku on Aug 23, 2006 19:49:10 GMT 1
This is an example week of Tero's training from february 2004 according "Yleisurheilun kuvalehti" (athletics magazine). As I know, there hasn't been any major changes of his program in 2 years.
monday: power1: snatch pull3x6 squat (front) 7x5 bench 7x5 quadriceps 3x8 back jerk 3x8biceps 3x8 standing row move (?) 3x8 front lifts (?) 2x10 abs with bar 3x10 abs in hang (?) sides 3x10 back 3x15
tuesday: rest
wednesday: throwing1: javelin ball 80*, standing throw 20*, with speed 40*, shots (overhead forward and backward) 60*, medicineball 100*, 5-jumps 5*5 , frogs 8*3 sprinting 4x50m
thursday: cross country skiing 24km
friday: power 2: snatch 7x5, pullover 7x5, half squat (back) 3x8, calfs 3x10 standing row move (?) 3x8, pulley behind back 3x8 front lift (?) 3x8 good morning exercise (back) 3x10, abs 3x20 abs rotation 2x10 sides 4x15
saturday: throwing 2: sprinting with javelin 4x30m, javelin ball 80*, javelin with speed 70*, medicine ball 250*, hurdle jumps 2x4x8, sprinting 4x30m (max)
sunday: cross country skiing 20km + circuit training
it is about same whole year, except in summer times he is doing jogging instead skiing.
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Post by petsku on Aug 23, 2006 19:53:47 GMT 1
and one interesting thing is that streching and massage doesn't belong to his program!!!
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Post by wez on Aug 24, 2006 9:54:19 GMT 1
That is very intersting- he doesn't appear to train that much atall, only 4 specific training sessions per week and quite alot of general fitness and endurance work.
It looks like he does let his body rest quite alot bewtween quality sessions. That is something i have always done over summer periods and i find i often make new test records in summer, maybe it would be best to train like that all year around?
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Post by Big C on Aug 24, 2006 10:12:44 GMT 1
Gotta Have a Big think about this one. Do you know if the rep ranges are the same all the time?
As with the stretching. If he's generally in balance, as long as the weights are through range and already pretty flexilble, they should keep his flexibility. Cleans + pullovers will sort it out for him
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Post by petsku on Aug 25, 2006 12:38:58 GMT 1
As i know there is no big differences in reps at different times but propably little less in spring and summer.
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Post by wez on Aug 25, 2006 13:23:16 GMT 1
Petsku- would you be able to get a copy of his training plan from someone?
I seem to remember hearing that Lasher has some contact with him- so if you are reading this can you ask him for a copy for us to look at?
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