Wez's summer training

[wez]

Summer training per week


Monday
Overhead shot 4x6 Forwards 4,3,2,1 kg Backwards 6,5,4,3kg
Jav ball throws 3x10 1500,1000,800g
5x five stride bounds, 3 bunny hops into sandpit, SLJ
Short sprints x5 20-60m


Tuesday
Javelin throws 20-30
1000, 800g


Wednesday
core lifts 5,4,3,2,1 5@60% increasing in 5kg increments to max
auxilliary 3x5-10
stability 1x10

Core; Snatch (power), Clean (power) Back jerk, front squat (90degree),bent arm pullover (suspended)

Auxilliary; Bench throw, jump squat, situp pulls, eccentric calf raise, uncurling back raises

Stability; plate curl, Disc rotations 25kg, , crossed arm flies 10kg,


Thursday
Overhead shot 4x6 1 Forwards 4,3,2,1kg Backwards 6,5,4,3kg
Jav ball throws 3x10 1000, 800, 600g
Medicine ball 3x10 5,4,3kg situp throw, seesaw throw, hip driving chest pass L+R, back braced throw, vertical jump throw, swanbeck swing L+R, under-arm jump throw, overhead rebound throw.
6x five hurdle drills, bounds, leg wings and x overs


Friday
Rest


Saturday
Javelin throws 20-30
700,800g


Sunday
Rest- massage


Note
Daily routine open to modification to suit recovery and quality training

Extra rest days added prior to competition including 10 full days rest for weight lifting, 9 days for heavy medball and jumps, 7 days for javelin throwing (no overweight implements), 4 days for light ball (underweight) throwing, 3 days for easy hurdles and sprint drills.

[wez]

I had my obligatory 'bum' throwing session of the season on saturday with 54m being my longest throw! so packed it in early and went to do some medball and jumps instead. Its funny how i almost always have one absolutely useless throwing session in the comp buildup but i'll be out there again to fix things before i come on over to Bilghtey to kick some ass.

[wez]

Heres a lesson to all you people who get stressed about throwing poorly in training because my following javelin session was at BAL1 in Copthall where i bagged 64.97m.

[devak]

Wez,
Thanks for the Training info; I'll share with Tanner.

Update: Tanner hit a PR at the Penn Relays (69+ meters) to take 3rd.
He's ranked # 2 in the Big Ten and # 11 in the NCAA nation-wide.
Big Ten Championship is here at Penn State this weekend and we're looking forward to the events.
The PSU record is 237' and T is a sophomore.
(PS: i'd respond quicker but I find this site difficult to navigate....)
Dan

[wez]

I've been finding it very difficult to perform good technical throws in training due to tiredness left over from previous sessions so here is the new plan to take me through comp season and hopefully get me sharp and on track to get the most out of myself.

Competition season training


Monday
Core lifts 7x1 rep 70-100% 1x5 rep @50% Snatch, Back Jerk, Front Squat (full)
Auxiliary 3x5 Bent Arm pullover, Weighted situp, eccentric calf raise
Prehab 1x10 Back raise, x arm flies, plate curl

Tuesday
Javelin throws 10-20 1000, 800g
Jav ball throws 2x6 2000,1500g
Overhead shot 3x5 Forwards 4,3,2kg Backwards 5,4,3kg
5x: five stride bounds into sandpit

Wednesday
5x: sprints 20-40m, mini x steps to speed up footwork, running with javelin

Thursday
Core lifts 7x1 rep 70-100% 1x5 rep @50% Clean, back squat (half), bench press
Auxiliary 3x5 Eccentric calf raise
Prehab 1x10 X arm flies, plate curl, disc rotations, jav style disc pull

Friday
Javelin throws 10-20 700,800g
Jav ball throws 2x6 800,600g
Overhead shot 3x5 Forwards 3,2,1kg Backwards 4,3,2kg
5x SLJ, 3 bunny hops into sandpit,

Saturday
Rest

Sunday
Overhead shot 3x5 Forwards 4,3,2kg Backwards 5,4,3kg
Medicine ball 3x5 4,3,2kg swanbeck swing L+R , under-arm jump throw, hip driving chest pass L+R, back braced throw.
5x: Short sprints 20-60m, X steps up and down hill, running with javelin

Note
Dynamic stretching to be done prior to every training session and static stretching after each session.
Daily mobility stretching for problem areas: calfs, shoulders and spinal flexion.

Extra rest days added prior to competition including 10 full days rest from weight lifting, 9 days for heavy ball throws and high impact jumps, 7 days for javelin throwing (no overweight implements), 4 days for light ball (underweight) throwing, 3 days for easy foot work and sprint drills. Directly before competing 2 days complete rest, to include relaxing activities such as hot bath, sauna, easy stretching and mobility etc.