Wez's training

[wez]

Damn, thats some fighting talk

Are you sure you can make it down the runway without your zimmer frame? lets call it a fiver then

[beano]

Sound's like a bet for me and my zimmer frame ;D ;D ;D

Don't worry to much wez,i'm sure i won't be that fit for the other comp's so u mite be able to win you money back

After all you can't let a woodford man beat a belgrave boy can you ;D

I can smell that money all ready.

ha ha ha

[wez]

Alright then its on! Prepare to be beggared ;D I'm gonna go a step further in my cockyness and predict my distance too 67m

I'll see you there

[wez]

Test results as at end of March 2006

height 1.82 weight 87kg

OH shot Forwards (soccer throw) 4kg 16.50m 2kg 22.15m
Backwards 4kg 20.55m
5 alternating stride jumps 14.10m
Snatch 95kg
Clean 117.5kg
Front squat 152.5kg
Predicted Javelin throw potential 70.34m

Didn't actually test anything except shot throws this month, but i have been throwing alot of jav and working on my conditioning.

[slinger]

how's the javelin throwing coming along wez?

to the kids - always remember you will always improve your javelin throwing, by funnily enough - javelin throwing! even if you do nothing else believe it or not.

again to the kids - if i could only do one type of training it would of course be javelin throwing, as nothing will help you improve your javelin throwing like javelin throwing!!! [heck, that could sound confusing ;D]

sorry wez for hi-jacking your training thread there for that little sermon - love ya! ;D

[wez]

The throwing is coming along nicely too, i've throw quite alot into the throwing walls indoors but this week i had 3 outdoor sessions!

The annoying thing is that i was looking technically very good indoors but as soon as i get outside and put a bit of runup speed into it the technique all falls apart again

Well not totally but basically i'm not getting my block leg down in-time so i end-up launching my body forwards and arming it instead, but still on wednesday i threw just few cms short of 60m a whole bunch of times so ability wise i'm on form. I'm pretty sure the reason that my plant isn't happening is a subconcious thing due to the achiles tear last season. It should just be a case of getting the confidence back and then i'll be throwing quite a few M's further i'm sure. I'm lobbing the 1kg spear about 45-50m off 5 steps at the moment without going mental so i think its just matter of time to get that feeling of gliding down the runway again, and i will be back with avengence

Are you back to throwing Mr S? will we see you on the runway sometime this season??

[slinger]

i threw today mate - have a read of the "happy birthday thread" for details.....

will i compete this year? tbh i don't know, but i'd like the one day win a medal at the AAA's, maybe in a few years? and also as i've told numerous people - i do have issues with my PB....... ;D

nice to hear you are throwing well mate, the weather's been great the last few days, so i hope you are too getting some nice weather.

[wez]

Winter training is well and truly over now and i have just completed my last test phase so lets have a look if i hit my Pre-season targets

target-----------------------------------------actual achievement
Snatch (power)90kg-------------------------95
Clean (power)120kg------------------------117.5
Back Jerk 120kg------------------------------127.5
Front squat (90 degrees) 160kg----------152.5
Back Squat (full) 180kg----------------------180
Bench throw 90kg----------------------------95
Bent Arm pullover 70kg----------------------65
Uncurling back raise 50kg x10-------------60
Disc rotations 25kg x10---------------------25
5 alternating stride jumps 14.50m--------14.10
OH shot Forwards (soccer) 4kg 18.00m--16.50
OH shot Backwards 4kg 22m---------------20.55
Maintain stable Javelin technique----------Improved!

It seems that i have hit about half of my targets mostly for strength work and the biggest short falls have come in terms of plyometric exercises which is a shame as they are probably the most important. I do expect to improve those still a little over the summer as i get sharper so its not a complete loss. The question is were my plyo targtes too optomistic or did my training plan let me down? I did notice at certain points through the winter that i was too tired to perform explosive exercies fully.

Overall conclusion, winter training was a success and has been a good setup for a successful summer campaign

[dobster]

Wez - what were your strength levels last year - that would then be a good comparison

[wez]

I thought someone would ask that, ok here we go...

--------------------------------------2005-----2006---2007
Snatch (power)------------------------75-------77.5----95
Clean (power)-------------------------115-------NA-----117.5
Back Jerk ----------------------------100------110-----127.5
Front squat (90 degrees) -------------NA------140-----152.5
Back Squat (full) ---------------------160-----165-------180
Bench throw -------------------------NA------NA--------95
Bent Arm pullover -------------------55------NA-------65
Uncurling back raise ----------------NA------NA--------60
Disc rotations (core)-----------------20-------20--------25
5 alternating stride jumps-------------NA-----13.85-----14.10
OH shot Forwards (soccer) 4kg ------NA----14.70-----16.50
OH shot Forwards (soccer) 2kg------19.00--20.00-----22.15
OH shot Backwards 4kg ------------ 18.50--19.50......20.55

You can see that i have not done some of the lifts in 2006 as i had some back problems hence the extra emphasis on core work this year, i also had a fairly bad case of throwers elbow so pullovers were out too- not to say that it is really better but just at a mangebale level if i don't overdo it.

Anyway i am quite pleased with some of the improvements and i feel like i have balanced out some of my weaknesses, although tbh my jumping is still pretty embaressing but then again i have had so many ankle and achiles problems in the last 3-4 years that the ability levels are probably even regressed compared to when i was 18 or so. Thats one thing i will be working on after this season assuming i'm still in one piece and motivated.

[dobster]

Wez - you know yourself that overall your training has progressed at a fairly good rate and you can see that from your test results. Dont get too fixated on targets - at the end of the day they are a training tool that help you to keep focused and to be honest some were pretty ambitious (but that is a good thing).

From what you have posted the foundations are there, and if your technique has firmed up then there is no reason why you cant throw at least 5m further than your first comp. You certainly have a good hit on the spear, and when the run up sorts it self out (ie it becomes more fluid, increases in pace and you get the run off at the end) and you throw the thing forward (perhaps adjusting the sight line) then there is no reason why you will not throw 70. Your first comp was getting rid of all the cobwebs so do not worry on that too much (it was a PB after all). More comps under your belt and you will throw well.

Tom

[wez]

Cheers Tom,

Yeah i'm not worrying about targets anymore- thats something for the winter months, i just wanted to complete the followup evaluation to my winter training thread. I won't be adding anything further to this thread, but i will say this. Its been my intention all along to put in a quality winter training and follow it up with some substanitial pb's over the season. eg 70m as you say. By documenting it all on here i've been able to get alots of useful advice and criticism which has made my training smarter and more effective. I really hope that it will be a good example for other throwers who have got stagnant to see what it takes to turn things around and improve once again.

I don't know if it would work for someone to just copy this years training because alot of it has been tailored to suit my needs but anyway it might be a good basic guide. All that remains is for me to substantiate the theory by producing some decent throws, and i think that BAL2 in Manchester this weekend would be a good place to go 66m+ and confirm my spot at the AAA's

[wez]

This thread ended a little badly last time because i didn't pay enough attention to my body and ended up under the knife 3 times in 12 months! I notice tracing back through my thread that I was already well aware of my elbow injury but I just went on and ignored it….stupid boy…

I won't be making the same mistake again...

So here we go again only this time with some added common sense for 2008-2009 winter training.

Lets start off properly by setting my targets and then i will be adding what i am doing to achieve those goals.

There is no need for me to go mental this time just to end up nicely rounded and ready to go in spring 2009

2005,2006,2007,2008,2009

Snatch (power) 75, 77.5, 95, 85, 95
Clean (power) 115, NA, 117.5, 110, 125
Back Jerk 100, 110, 127.5, N/A, N/A
Front squat (90 degrees) NA, 140, 157.5, 160
Bench Press 102.5, 105, 105, 120
Bent Arm pullover 55, NA, 65, 55, 75
5 alternating stride jumps N/A, 13.85, 14.10, 14.85, 15.00
3 bunny hops N/A, N/A, 8.20, 8.70, 9.05, 9.25
OH shot Forwards (soccer) 4kg NA, 14.70, 16.50, N/A, 18.00
OH shot Backwards 4kg 18.50, 19.50, 20.55, 20.00, 22.00
400m 55 seconds
Shoulder rotation with 50cm grip width

Jav technique: Stay tall, momentum working nice and linear over the block, generate very long linear pull on the javelin with a 35 degree release angle.

[sam]

and get regular scan's no doubt just to make sure the arm is holding together.. Right?!?!?

[wez]

Once you have had a big injury you have to trust that post rehab it is ok!

Of course i will keep an eye on it, but unless it starts to hurt like it did before i won't pay any more special attention to it.