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Post by wez on Oct 6, 2006 9:57:48 GMT 1
Winter training 2006-2007 Pb 64.06m Height 1.82m weight 89.5kg Test results as at end of September 2006 OH shot Forwards (soccer throw) 4kg 15m 2kg 20m Backwards 4kg 18.90m 5 alternating stride jumps 13.85m Snatch 80kg Clean 115kg (from previous season- did not do clean during 06) Front squat 145kg Predicted Javelin throw potential 65.12m Training weekMonday Overhead shot 3x10 Forwards 6,5,4kg Backwards 7,6,5kg Jav ball throws 3x10 2500,2000,1500g Medicine ball 3x10 6,5,4kg situp throw, seesaw throw, hip driving chest pass, back braced throw, vertical jump throw, swanbeck swing, overhead rebound throw. 5x five stride bounds and 3 bunny hops into sandpit Short sprints x6 20-60m Tuesday 3x6 Snatch (power), Back jerk, Back squat (full), bent arm pullover (suspended)1x10 Disc rotations 20kg, uncurling back raises 25kg, crossed arm flies 10kg, straight leg raises (3 second hold) Wednesday 3x6 Clean (power), Bench press throws, 3x10 Bicep curl(full extension), Eccentric calf raise Thursday 1 hour Badminton Friday Overhead shot 3x10 Forwards 4,3,2kg Backwards 6,5,4kg Jav ball throws 3x10 1000,800,600g Medicine ball 3x10 5,4,3kg situp throw, seesaw throw, hip driving chest pass, back braced throw, vertical jump throw, swanbeck swing, overhead rebound throw. 6x hurdle bounds, hops, leg swings and x steps Sprints x6 60-200m Saturday 3x6 Snatch (power), Back jerk, front squat (90deg), Straight arm pullover (suspended)1x10 Disc rotations 20+kg, uncurling back raises 25+kg, crossed arm flies 10kg, straight leg raises (3 second hold) Sunday jogging Nb -For each training session 2 mins jogging/cycling/rowing followed by dynamic stretching prior to training and some easy static stretching after training -1 easy jav session to be included per week- 30 throws for technique -When performing one sided exercises eg jav ball, swanbeck swing etc include 1 set with off side at highest ball weight -Supplementation: EAS Betagen 6 weeks on 4 weeks off Easy week cycle 1:4 change weight rep number after easy week Eg 3x6,5x3,4x5,5x2, 5-4-3-2-max 5@60% Re-test javelin throw potential every 1-2 months to monitor power levels. www.kolumbus.fi/pekorho/english/jtest.htmPre-season targets Snatch (power)90kg Clean (power)120kg Back Jerk 120kg Front squat (90 degrees) 160kg Back Squat (full) 180kg Bench throw 90kg Bent Arm pullover 70kg Uncurling back raise 50kg x10 Disc rotations 25kg x10 5 alternating stride jumps 14.50m OH shot Forwards (soccer) 4kg 18.00m OH shot Backwards 4kg 22m Maintain stable Javelin technique
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Post by wez on Oct 20, 2006 9:09:24 GMT 1
I've missed out on a couple of training sessions this week so it make up for it i did a 'Nije* style session:
Snatch clean back jerk front squat bench pullovers bicep curl calf raise Abs with leg raise back raise flies crossing arms both ways trunk rotations
All in 2.5 hours! felt ok afterwards although i was unusually hungry, but when i woke up this morning however i appear to have become a zombie. There is no extra muscle stiffness but i just feel like i've only had about 2 hours sleep even though i really had 8 hours solid!!
Don't think i'll be doing anything today tbh...
Nije is this normal? I feel like i probably need 10-12 hours sleep after a session like that.
I'm not sure what the long term effect on performance would be- but i did notice a slight decrease in my final sets for each exercise.
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Post by wez on Oct 20, 2006 9:17:14 GMT 1
I haven't been able to fully commit to my training plan due to time constraints and my niggly achiles tendon so here is a modified version of my training plan that i should be able to manage.
Training week
Monday
Overhead shot 3x10 Forwards 6,5,4kg Backwards 7,6,5kg Jav ball throws 3x10 2500,2000,1500g Medicine ball 3x10 6,5,4kg situp throw, seesaw throw, hip driving chest pass, back braced throw, vertical jump throw, swanbeck swing, overhead rebound throw.
Tuesday
Snatch (power), Back jerk, front squat (90degree), bent arm pullover (suspended), eccentric calf raise, EZbar curl, 1x10 Disc rotations 25kg, uncurling back raises 50+kg, crossed arm flies 10kg, straight leg raises (3 second hold)
Wednesday
5x five stride bounds and 3 bunny hops into sandpit Short sprints x6 20-60m 6x hurdle bounds, hops, leg swings and x steps Sprints x6 60-200m
Thursday
Rest/1 hour Badminton
Friday
Overhead shot 3x10 Forwards 4,3,2kg Backwards 5,4,3kg Jav ball throws 3x10 1000,800,600g Medicine ball 3x10 4,3,2kg situp throw, seesaw throw, hip driving chest pass, back braced throw, vertical jump throw, swanbeck swing, overhead rebound throw.
Saturday
Clean (power), Bench throw, back squat (90deg), Straight arm pullover (suspended), eccentric calf raise, EZbar curl,1x10 Disc rotations 25kg, uncurling back raises 50+kg, crossed arm flies 10kg, straight leg raises (3 second hold)
Sunday
javelin/jogging
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Post by slinger on Oct 20, 2006 13:09:13 GMT 1
I've missed out on a couple of training sessions this week so it make up for it i did a 'Nije* style session: Snatch clean back jerk front squat bench pullovers bicep curl calf raise Abs with leg raise back raise flies crossing arms both ways trunk rotations All in 2.5 hours! felt ok afterwards although i was unusually hungry, but when i woke up this morning however i appear to have become a zombie. There is no extra muscle stiffness but i just feel like i've only had about 2 hours sleep even though i really had 8 hours solid!! Don't think i'll be doing anything today tbh... Nije is this normal? I feel like i probably need 10-12 hours sleep after a session like that. I'm not sure what the long term effect on performance would be- but i did notice a slight decrease in my final sets for each exercise. ;D
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Post by wez on Oct 20, 2006 15:09:02 GMT 1
Cheers for the input Phil, i'll take that home and mull it over for a while. I was still pretty wasted today but managed to do ok with my plyo session- although my backwards OH shot was 1.5m worse than last week!!
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Post by slinger on Oct 20, 2006 16:11:08 GMT 1
;D sorry! firstly congrats on the 300 posts......... i was laughing at the time it took you to do - 2.5 hours, tbh i think i'd be getting bored of seeing bars and discs by then!!! also don't become a postie, i never get much more than 5 hours a night sleep! ;D ;D ;D i have to say though, i admire your effort in having a go at doing something you wouldn't normally do.........i challenge you now, to try out some of patience's sessions - they too could be looong ones! ;D PM her for details. or even maybe a little bit of MSN???
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Post by Patience on Oct 20, 2006 17:33:58 GMT 1
One day I may post my sessions. Perhaps I should do that before Monday night when I we start our sprint endurance work. 2 sets off 6 200m runs paced at 10% more than your 200m pb (so if your pb is 30 secs, each to be done in 33secs). This is after hurdle drills and throwing, oh and a day at work. I'll have the rest of the week off training to recover. Start your bets now as to how many 200m runs I manage.
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Post by sam on Oct 20, 2006 18:42:51 GMT 1
1 set and 1 run
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Post by slinger on Oct 20, 2006 20:49:18 GMT 1
this is wez's thread and i won't hi jack it too much [apologies wez and please don't think as it's in your thread it's aimed at you!!! - it's not!] but i really do not understand some people's thinking of doing so much that you become so tired, possibly irritable as a result and too tired for work.
we are normal people and training must fit around around jobs, school, friends and family, only full time athletes have the ability and time to do so much.
sometimes it can get so much we become depressed that we can't fit it all in, what's the point of getting into this situation? i don't see one.
training, whether throwing javelins or whatever should be first of all be enjoyable, secondly it has to be benefiting - no good wasting time doing something if you aren't going to benefit from it.
in my mind if you can realistically train just 3 nights a week then that's fine, you don't have to train 5 nights and as a result other things in your life suffer......yep, we have to make sacrifices, but again we have to be realistic.
sorry for the rant, but i see too much of coaches seeing what other top athletes and coaches do and then follow suit, thinking we must do everything that they do.
jeremy said earlier today to keep it simple, he was referring it to technique, i say follow those rules in training too.
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Post by dobster on Oct 20, 2006 21:38:53 GMT 1
Phil, I quite agree with your sentiments on the above. Year before last I trained 4 times a week and still managed to throw 70m - training was enjoyable, focused abd intense in the right areas. Was ket simple but enough to just push me. Food for thought perhaps.
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Post by wez on Oct 21, 2006 11:07:21 GMT 1
My sessions are about 2 hours including warmup which i enjoy doing. My mega weights session the other day was mistake really as it left me too tired to do everyday things for a couple of days and my nervous system was still down on friday. tbh i have been missing out one of the sessions on my plan each week and i haven't picked up a jav yet due to the achiles trouble.
The take-home point has gotta be only do what you can reasonably fit into your life style and still recover from in time for the nest session. Training tired doensn't help, i've had this discussion with my brother too who is a steeplechase/x country man trying to train twice a day while holding down a high repsonsibility job. He ended up running himself into the ground- literally. Having dropped a few sessions and concentrated on quality more his times have improved. Lesson learned. I know wer aren't runners but the same rules of recovery and motivation apply.
My training plan is more an ideal thing really- i doubt i will complete the whole training week many times over the winter, but there are 2 repeat sessions in it so as long as i do one of each then i've got the core stuff covered.
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Post by slinger on Oct 21, 2006 11:22:05 GMT 1
perhaps one of the moderators could move the last few posts and put them into a new thread? i liked the idea of having individuals training plans and ideas separate and now i've gone and hi jacked it and gone off tangent.........apologies. maybe it could be put into the normal training section under the title of dobsters words........"food for thought...." - i quite like that! nice! thanks.
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Post by wez on Oct 24, 2006 14:35:14 GMT 1
Test results as at end of October 2006 OH shot Forwards (soccer throw) 4kg 15.30m 2kg 20.70m Backwards 4kg 19.50m 5 alternating stride jumps 13.85m Snatch 85kg Clean 115kg Front squat 145kg Predicted Javelin throw potential 65.99m The hard work is already beginning to show Bring on next months tests....
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Post by wez on Nov 30, 2006 16:53:15 GMT 1
some slight changes for december training to favour more dynamic power and speed
Training week
Monday
Overhead shot 3x10 1x5 Forwards 4,3,2,1 kg Backwards 5,4,3kg Jav ball throws from impulse stride 3x10 1000,800,600g Medicine ball 3x10 4,3,2kg situp throw, seesaw throw, hip driving chest pass, back braced throw, vertical jump throw, swanbeck swing, overhead rebound throw.
Tuesday
core lifts 5,4,3,2,1, 5@60% auxilliary 3x6-10
Snatch (power), Back jerk, front squat (90degree), bent arm pullover (suspended), eccentric calf raise, EZbar curl, 1x10 Disc rotations 25kg, uncurling back raises 60+kg, crossed arm flies 10kg, straight leg raises (3 second hold)
Wednesday
5x five stride bounds and 3 bunny hops into sandpit Short sprints x6 20-60m 6x hurdle bounds, hops, leg swings and x steps Sprints x6 60-200m
Thursday
Rest
Friday
Overhead shot 3x10 1x5 Forwards 6,5,4kg Backwards 7,6,5kg Jav ball throws standing 3x10 2500,2000,1500g Medicine ball 3x10 6,5,4kg situp throw, seesaw throw, hip driving chest pass, back braced throw, vertical jump throw, swanbeck swing, overhead rebound throw.
Saturday
core lifts 5,4,3,2,1, 5@60% auxilliary 3x6-10
Clean (power), Bench throw, back squat (90deg)(5,4,3) jump squat (3x6), Straight arm pullover (suspended), eccentric calf raise, EZbar curl,1x10 Disc rotations 25kg, uncurling back raises 60+kg, crossed arm flies 10kg, straight leg raises (3 second hold)
Sunday
rest
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Post by wez on Nov 30, 2006 16:58:59 GMT 1
Test results as at end of November 2006
height 1.82 weight 86kg
OH shot Forwards (soccer throw) 4kg 16.35m 2kg 22m Backwards 4kg 20.00m 5 alternating stride jumps 13.85m Snatch 87.5kg Clean 115kg Front squat 145kg Predicted Javelin throw potential 67.76m
Definate increase in power to weight ratio, and flexibility slighty improved, although achiles tendon is still not to full strength so range of leg movement and elasticity is a little restricted.
Hoping to be in full health by the end of next month so i can really start to go for it in training.
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