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Post by sam on Oct 10, 2008 14:29:30 GMT 1
ok matey..
it's just i remember when fatima had her shoulder operation back in the 90's she took some time out (years) and started to come back in the mid/late 90's. she was training down at thurrock and was throwing low to mid 60's region. she went for a scan and they saw that the rotor cuff was starting to tear away again so she gave up on the come back. i have seen her throwing easily in recent years (feb 2007) just as a demonstration and was easily throwing the javelin up to 50m.. i tried to get her to come back and give the current girls a run for their money but that's not the kind of incentive she would want..
anyway.. going of on a tangent here.. just be carefull of that arm matey!!!
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Post by wez on Nov 3, 2008 16:28:33 GMT 1
Here i am officially re-opening my training thread. I have decided to do this because it helps motivate me to train and report on my goals. I mostly train alone so i find this really useful especially to get feedback and maybe help some others out there.
This year for me is a chance to properly comeback from serious injury and to establish a full set of skills for throwing the javelin further. I've tailored this plan to suit my own needs to suit my avaliable time and to work around injury issues. The focus is to train in high quality and rest the same way leaving me fresh enough to work on improving my javelin specific skills.
The plan itself will not change much between the winter and summer season hopefully to help establish good physical consistency and technique. I will try to adapt it however to prevent over training or getting stale.
Training cycle one 13/10/2008 Basic conditioning
The idea of this cycle is to aid recovery from any injuries, establish some basic skills and prepare for winter training.
4 week cycles, 3 weeks training 1 week active recovery
Monday (technique& Plyo)
20-30x Javelin Throws 800g (every 2nd week) 3x10 jave ball throws standing~5 stride 1500,800,1000g OH shot 3x6 Forwards 3,1,2kg Backwards 4,2.5,3kg Medball 3x10 back braced throw, vertical jump throw straight leg raises x10
Tuesday (Strength)
Olympic lifting 3x6 Snatch Core lifts 3x6 Front squat 90, incline bench press, dumbell pullover. Secondary lifting 3x10 eccentric calf raise. Auxilliary 1x10 cross arm flies 10kg, free hang situp 15kg, curling back raise 15kg, trunk rotations 15kg. 1x 400m run
Wednesday Rest
Thursday (Plyo)
3x10 jave ball throws standing~5 stride 1500,800,1000g OH shot 3x6 Forwards 3,1,2kg Backwards 4,2.5,3kg Medball 3x10 Swanbeck Swing, Under arm throw straight leg raises x10
Friday (strength)
Olympic lifting 3x6 Clean Core lifts 3x6 Back squat 90, Bench press, pullover to chest. Secondary lifting 3x10 eccentric calf raise. Auxilliary 1x10 cross arm flies 10kg, free hang situp 15kg, curling back raise 15kg, trunk rotations 15kg. 1x 400m run
Saturday Rest
Sunday Rest
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Post by wez on Nov 7, 2008 10:08:06 GMT 1
Training cycle two 10/11/2008 Hypertrophy and dynamics
This cycle includes all elements of training activities planned for the coming winter and is an adjustment phase to ready the body for high intensity training in the following cycles.
4 week cycles, 3 weeks training 1 week active recovery
Monday (technique& Plyo)
20-30x Javelin Throws 800g or on alternating weeks 3x10 jave ball throws standing~5 stride 2000,800,1500g OH shot 3x6 Forwards 4,2,3kg Backwards 5,3,4kg Medball 3x10 5,3,4kg back braced throw, vertical jump throw,hip driving chest pass Bounding, 5x SLJ, 3 bunnies, 5 stride bounds. 3 x30m sprints, 3x 60m sprints straight leg raises x10
Tuesday (strength and condition)
Olympic lifting 3 sets 8,6,4 Snatch Core lifts 3x8 Front squat 90, incline bench press, dumbell pullover. Secondary lifting 3x8 eccentric calf raise. Auxilliary 2x8 cross arm flies 10kg, free hang situp 20kg, curling back raise 20kg, trunk rotations 20kg. 1x 400m run
Wednesday Rest
Thursday (technique & plyo)
3x10 jave ball throws standing~5 stride 2000,800,1500g OH shot 3x6 Forwards 4,2,3kg Backwards 5,3,4kg Medball 3x10 5,3,4kg Swanbeck Swing, Under arm throw, seesaw throw. 6x extended runups with javelin 3x30m sprints 3x60m sprints straight leg raises x10
Friday (strength and condition)
Olympic lifting 3 sets 8,6,4 Clean Core lifts 3x8 Back squat 90, Bench press, pullover to chest. Secondary lifting 3x8 eccentric calf raise. Auxilliary 2x8 cross arm flies 10kg, free hang situp 20kg, curling back raise 20kg, trunk rotations 20kg. 1x 400m run
Saturday Rest
Sunday Rest
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Post by wez on Nov 21, 2008 1:01:40 GMT 1
Test day 20 Nov 2008
height 1.82 weight 92.5kg
OH shot Forwards (soccer throw) 4kg 16.50m 2kg 22.00m Backwards 4kg 20.60m 5 alternating stride jumps 14.85m Snatch 87.5kg Clean 110kg Front squat 130kg Predicted Javelin throw potential 71.01m
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Post by sam on Nov 21, 2008 11:48:32 GMT 1
good stuff wez.. a month and a half in and things are going in the right direction despite your recent distractions!!!
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Post by wez on Nov 22, 2008 2:04:20 GMT 1
Actually my 'recent distraction' has got me feeling so positive about life that my mental state is really focused and i am just performing better.
I'm going to turn 30 before next season so this will be my last proper crack at the jav, if i don't get any joy next season i'll call it a day....but i think i will get plenty of joy if i can just keep away from injuries.
I didn't expect my training to progress this quickly but i'm not comlplaining ,at this rate i expect to be making training records all over the place come January time. Add that to the techncal progress i am making with the spear and next season should be rather fun!
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Post by slinger on Nov 22, 2008 13:49:39 GMT 1
well done wez, cracking stuff so far... liking the test results.....they are better than 67m worth i'll tell you that much i know it's a subjective thing the finnish jav predictions but i actually reckon the scores for around 80m aren't far off what's generally deemed about right....so maybe it's not as subjective as i think!? ;D....and your not too far off that with maybe a bit more leg work you'll be loving it. btw one more crack at jav?? you like me will be on your death bed with a javelin in your hand!...i'm not joking either! EDIT...i love the fact you are putting your height in that, like you maybe think you might grow a bit still at 29 years old!
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Post by wez on Nov 23, 2008 21:38:03 GMT 1
Yeah its going well enough that i should be in about 80m shape (according to the Finnish test) by the time the season comes round, actually throwing that far or even close is another thing all together though, but i'll be happy enough with some meaty pbs. On the other hand considering the condition i was in this time last year with bits of metal sticking out of me i should be satisfied with what i've already achieved. Your right though, i do have a serious case of the spear bug. I will just take things as they come but if i stay injury free and don't pb next season then i will be packing up my spear case. On the other hand if i pb and pb good, i will carry on for as long as the going is good. lol, i didn't think about the height thing that way ;D but now you mention it my height has actually changed a bit over the years, i was a clean 6ft before i injured my back. Since that the curvature of my spine has increased and i lost a little bit of height. Hopefully i won't lose much more for quite a long time. Anyhow back to the training thing, i've got some extra commitments now since my son was born so i'm going to have to give something up to make time to train... and that thing is tv. No big loss though tbh , i've always been much more into being out and about anyway.
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Post by wez on Dec 2, 2008 12:24:47 GMT 1
er just looking back i must have made a mistake when i plugged the numbers into the jav test, i got 67m before and now it says 71m, well spotted slinger! i've modified the original post now...
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Post by sam on Dec 2, 2008 16:17:30 GMT 1
wez, any chance of the link to the prediction tool (in english) i know it's in here somewhere i just can't find it at the moment
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Post by slinger on Dec 2, 2008 20:08:34 GMT 1
it's quite odd as it has me at about 64m...but for around 80m it seems quite accurate and what i'd expect of a man.
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Post by wez on Dec 3, 2008 9:06:17 GMT 1
Thats probably got quite alot to do with amature athletes having very variable techniques for the various tests and of course for the jav too! I reckon by the time a person has thrown 80m with the jav they have trained for a long time and their technique for all the different training methods are quite decent. In my case i know i can throw to about what it predicts because i have done it a couple of times just not at the right place! Anyhow that is something i am very determined to rectify Here is the test kotisivu.dnainternet.net/perkor/english/tests.htm
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Post by wez on Dec 5, 2008 9:58:09 GMT 1
Training cycle three 15/12/2008 Power aquisition
This cycle is the natural progression following a good conditioning and skills phase and is aimed at training in high intensity and quality to increase max levels in all areas.
3 week cycles, 2 weeks training 1 week easy
TRAINING WEEK Monday (technique& Plyo)
20x Javelin Throws 800g OH shot 3x6 Forwards 5,2,4kg Backwards 7,3,4kg Bounding, 5x SLJ, 3 bunnies, 5 stride bounds. 3 x30m sprints, 3x 60m sprints straight leg raises x10
Tuesday (strength and condition)
Olympic lifting 5 sets 5,4,3,2,1, Snatch Core lifts 3 sets 6,5,4 Front squat 90, incline bench press, dumbell pullover. Secondary lifting 3x8 eccentric calf raise. Auxilliary prehab 1x10 cross arm flies 10kg, free hang situp 20kg, curling back raise 20kg, trunk rotations 20kg. 1x 400m run
Wednesday Rest
Thursday (technique & plyo)
3x6 jave ball throws ~5 stride 1500,800,1000g Medball 3x6 5,3,4kg hip driving chest pass, back braced throw, vertical jump throw, Swanbeck Swing, seesaw throw, Under arm throw bounding drills 25m x3, high knees, x stepping, heel plants 6x extended runups with javelin straight leg raises x10
Friday (strength and condition)
Olympic lifting 5 sets 5,4,3,2,1, Clean Core lifts 3 sets 6,5,4 Back squat 90, Bench press, pullover to chest. Secondary lifting 3x8 eccentric calf raise. Auxilliary prehab 1x10 cross arm flies 10kg, free hang situp 20kg, curling back raise 20kg, trunk rotations 20kg. 1x 400m run
Saturday Rest
Sunday Rest
EASY WEEK
Monday Rest
Tuesday (technique& Plyo)
12x 800g javelin throws OH shot 2x6 Forwards 1,2kg Backwards 2,3kg 3x 60m sprints straight leg raises x10(strength and condition)
Wednesday Rest
Thursday S&C
1x6@60% snatch, clean, front squat, back squat, bench press, incline bench, dumbell pullover, chest pullover. 1x10@60% x arm flies, 45 situp, curling back raise, disc rotations 400m run
Friday Active rest
Saturday Rest
Sunday Rest
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Post by carrie on Dec 5, 2008 16:12:21 GMT 1
Wez, just out of interest, is there a female version of this test set up for throwing a 600grm spear?
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Post by wez on Dec 5, 2008 21:04:43 GMT 1
I've often wondered the same thing but have never found one, in theory it wouldn't be difficult to adapt to women. I have a Finnish Olympic resource cd somewere with loads of stuff on it, i'll dig it out and see if theres anything there.
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