Post by dobster on Apr 9, 2007 12:54:34 GMT 1
Well some of you know that I have just(ish) returned from 2 weeks WWT in Monte Gordo in Portugal. Went with the RAF team both as a thrower but also a coach to assist in the weights room and also on the technical side for our multi eventers and also advise (the non joggers of course) on other forms of training ie med ball sessions, zelezny hurdle drills and foot drill sessions etc.
All in all had a good time. Training was structured around 4-5 sessions:
1. Lifting - Bench, Cleans 6x3; Squat 4x8; Pullover 4x6
2. Medball - 10 Exercises, 3kg ball, 3x6
3. Throwing - 40-50 throws, short approach stuff
4. Zelezny Foot Drills and Hurdles
5. Beach run - 35 mins, 2min efforts 1 min recovery x 5, 1min effort 1min recovery x 5.
Day 1 - am Throw, pm Zelezny hurdles foot drills
Day 2 - am Lift, pm medball
Day 3 - am Beach run, pm recovery session
Day 4 - Rest
Repeat
Overall simple and was catering for my condition ie dodgy calfs hence why no sprints, bounding or long approach work. Quality rest in between sessions as well as the obligatory sun bathing. The a few beers in the evening (sometimes more than a few ;D).
Facilities in Monte Gordo are excellent. Excceptional weights room with 6 lifting platforms, 4 squat racks, 2 benches and other girly type weights machines. Indoor training area with 80m straight, lj/tj pit, high jump and PV beds, throwing wall and indoor shot circle. Normal tartan track with all the various eqpt you need. External throwing area. Good staff at the stadium who catered for the needs of the athlete - overall if you want a good all purpose facility go to Monte Gordo.
Training went well - lifted some PBs in Clean (130kg), Bench (150kg) and managed a 95kg pullover and squated 180-200 kg - pleasing for only about 10 weeks strength/lifting period. Threw ok from a short approach but was throwing in the 65m+ range, tech was a tad scrappy, Xovers need some work, penultimate stride needs more emphasis and just need a bit more delay in the throw, but considering I havent really thrown for almost 18 months it was ok.
Will attach a few vids for your amusement and perusal.
On a final note I will probably organise next years WWT for the RAF and will plan on going back to Monte Gordo - how would members of the Jav Club fancy going as well (will post a seperate thread on this).
Tom
All in all had a good time. Training was structured around 4-5 sessions:
1. Lifting - Bench, Cleans 6x3; Squat 4x8; Pullover 4x6
2. Medball - 10 Exercises, 3kg ball, 3x6
3. Throwing - 40-50 throws, short approach stuff
4. Zelezny Foot Drills and Hurdles
5. Beach run - 35 mins, 2min efforts 1 min recovery x 5, 1min effort 1min recovery x 5.
Day 1 - am Throw, pm Zelezny hurdles foot drills
Day 2 - am Lift, pm medball
Day 3 - am Beach run, pm recovery session
Day 4 - Rest
Repeat
Overall simple and was catering for my condition ie dodgy calfs hence why no sprints, bounding or long approach work. Quality rest in between sessions as well as the obligatory sun bathing. The a few beers in the evening (sometimes more than a few ;D).
Facilities in Monte Gordo are excellent. Excceptional weights room with 6 lifting platforms, 4 squat racks, 2 benches and other girly type weights machines. Indoor training area with 80m straight, lj/tj pit, high jump and PV beds, throwing wall and indoor shot circle. Normal tartan track with all the various eqpt you need. External throwing area. Good staff at the stadium who catered for the needs of the athlete - overall if you want a good all purpose facility go to Monte Gordo.
Training went well - lifted some PBs in Clean (130kg), Bench (150kg) and managed a 95kg pullover and squated 180-200 kg - pleasing for only about 10 weeks strength/lifting period. Threw ok from a short approach but was throwing in the 65m+ range, tech was a tad scrappy, Xovers need some work, penultimate stride needs more emphasis and just need a bit more delay in the throw, but considering I havent really thrown for almost 18 months it was ok.
Will attach a few vids for your amusement and perusal.
On a final note I will probably organise next years WWT for the RAF and will plan on going back to Monte Gordo - how would members of the Jav Club fancy going as well (will post a seperate thread on this).
Tom
