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Post by slinger on Oct 6, 2006 12:55:07 GMT 1
mike friend DOB 18/06/1992
height 1.84m weight 75kg
Initial Conditioning phase October 1st – December 1st
Aim of this initial phase is to prepare the body for later schedules, which will stress the body, it will still include one throwing session, a medi. Ball/hurdle session and a circuit session, also including lifting technique.
Session 1, javelin throwing [Tuesday]
Warm up….
o 400m jog,
o stretch all body parts [10 minutes]
o footwork drills, 8 exercises X 2.,
Javelin throwing……
o 9 X 3 stride throws,
o 12 X 5 stride throws,
o 8 - how many felt needed X ¾ - full run up throws,
The throwing from the 3 and 5 stride approaches should be very good technical examples, working on the specifics which need addressing at that time, the ¾ length run up throws should be controlled and the added speed must be utilized, hence the javelin should fly further.
Session 2, med ball, hurdle session [Thursday]
Warm up……..
o 400m jog,
o stretch all body parts [10 minutes]
o footwork drills, 8 exercises X 2, continuous - no rest between ex's.
session exercises…….
o 6 – 8 medi ball exercises, utilizing power and core strength.
o 10 sets of 1.25kg,1kg ball, 800g javelin throws, both hands.
o 6 X hurdle exercises, core, flexibility and co-ordination.
o 4 X plyo’s - 3 sets of 6 STLJ, 3 sets of 6 STTJ, 3 sets of 3 bunnies, 3 sets of high knees for 20m.
o 6 X progressive sprints - jog 20, sprint 20m, ease off 20m.
Session 3, circuits, general conditioning and lifting technique [Friday]
Warmp up……..
o 400/800m jog
o stretch all body parts [10-15 minutes]
Lifting technique drills
o 4 – 5 exercises - broom handle/bar above head squat, snatch balance, press push, split jerks and front squats with broom/bar in clean catch pos. with high elbows.
Specific running and strength
sled running drills X 5 exercises for 50m, forwards running, backwards running, carioca's with sled and javelin X overs both right and left handed and javelin running concentrating on withdrawl - with out sled for the first 3 weeks.
Circuit training
6 exercises X 3 for the first 3 weeks, then 7 exercises for 2 weeks, then 8 for 2 week followed by 9 exercises for 1 week………total 8 weeks.
initial exercises for the first 3 weeks are.......free squats, pull ups, back hypers, press ups, barbell curls [EZ bar] and barbell [tricep bar] extensions.
Warm down.
o 800m – 1500m jog, stretch.
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Post by javdad on Oct 6, 2006 22:16:10 GMT 1
Hi slinger,
Wonder if I can ask some questions about Mike's training
1 - I noticed you do a few hurdle sessions, How do these help
2 - 800g javelin throws, both hands - why both
3 - Also quite intense is that OK for a youngster
Cheers
Javdad
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Post by dobster on Oct 7, 2006 4:31:19 GMT 1
Hi slinger, Wonder if I can ask some questions about Mike's training 1 - I noticed you do a few hurdle sessions, How do these help 2 - 800g javelin throws, both hands - why both 3 - Also quite intense is that OK for a youngster Cheers Javdad I am sure Phil will correct if I am wrong: 1 - I think the hurdle sessions mentioned are more mobility drills over hurdles, not actually running over hurdles. They work the core, adductor, abductors, mobility/flexibility in the hips/glutes/hamstring etc, balance and agility. 2 - 800 gm throws I think are with a ball - it is a good idea to work both sides of the body when doing medball/ball throwing as it keeps everything in balance and you do not get any major imbalances in the body mechanics. 3 - 3 sessions a week for a young 15 year old seems ok - I can recall when I used to do a lot of swimming at that age training 2- 3 times a day1!! Perhaps an extreme example, but I thnk young kids can be pushed quite hard, provided the fun element is there as well. From my perspective the programme above works on all the key components, has variety and at an early training age works on the basics that will hopefully take Mike onto throwing far. To use an example this is what Caroline and James Campbell worked on when he was quite young. Whilst his lifting is fairly pants, and hence his overall strength levels are quite low, the nuts and bolts of his training is all there and that shows in how he has developed into quite a good, technically acomplished, well conditioned thrower. For James there is plenty to work on but it is the stuff that takes time to develop anyway (ie power/strength). Back to Mike though, as you can see from his stats he is a tall bugger for his age. The work which Phill has set, IMO, takes that into consideration and provides a balanced structure which does not over emphasise one particular area. No doubt Mike is involved in a whole range of school sports as well so this has to be taken into consideration. |
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Post by slinger on Oct 7, 2006 13:06:35 GMT 1
hi javdad, dobster's right with the hurdle drills and everything else tbh!!! ;D i'm sorry i didn't explain them fully, i'll try my best to describe the exercises, bear with me though!!! place about 6 hurdles [light ones are best] fairly close together and evenly spaced and you can begin, note hurdle widths and possibly the height too will have to be altered for different exercises. exercise 1, facing forwards perform steps over the hurdles like a sprint hurdler would ie right goes straight over and the left goes over sideways, but rather than the right go over extended like a hurdler would bend the knee and take the foot high over the hurdle, the foot contacts between the hurdle should be active and work towards the floor with reaction off, the body position should be tall and have little shoulder roll ie the shoulders should stay square to the direction of travel, you should alternate the lead leg. exercise 2, facing sideways the athlete goes over the hurdles with high knees, again thinking about posture and fast contacts working towards the ground with the feet...........if you want to spice it up a bit hold a javelin in a withdrawn position, this'll help point control, you should again swap leading sides. exercise 3, exactly the same as previous but instead of high knees, the athlete should go over with high extended, straight legs, again swapping leading sides. exercise 4, this is a difficult one to describe! face forwards take the left leg swing it across the body high, then up and over the hurdle, the right leg then goes high over the hurdle on the outside, you are now fully over one hurdle, in the same motion with the right leg it then gets swung across the body and high over the hurdle, the left then goes over the hurdle on the outside [as the right leg did at the previous hurdle and you are now over two hurdles] and in that same motion [as again before] the left gets swung across the body and high over the hurdle and the process continues......... this is as far as we've got on hurdle drills, i want to include walking backwards over them and also a high leg spinning as in 360o turns over them later on. the ball throws and 800g javelin throw on the thursday are from a standing throw, well it's really a right foot contact into the left foot plant, so not strictly standing....... a lot has been said that standing throws don't mimic full run up throws and they don't in many aspects, the main one being you can't achieve much of the desired stretch from these, but you can achieve some and with that in mind they still have some use........our aim with them is to try to achieve some stretch reflex by working the legs well ie the right hip working before the left contacts and therefore achieving a degree of what's called "separation of the right hip from the right shoulder" ie they don't come through and work at the same time............throwing heavy objects accentuates this as it's heavy and it's easier to leave the arm behind, but our main reason behind them is that as they are heavier than normal weight javelins and in some cases much heavier they force the body to work harder and a level of specific strength is achieved form them. The weights of the balls are 1.25kg and 1kg.......at first i was apprehensive on the 1.25kg ball, i thought it may be too heavy and cause injury and a also importantly a different throwing style to compensate for the weight, but it's fine, he throws them with no problems and the delivery is smooth and fluent, which is pleasing. i chose an 800g javelin rather than an 800g ball as i wanted to get as specific as possible, balls are great, but javelins most of the time are better, you see you can think about point control and hitting the thing clean, but with balls you don't get that feedback - i fully understand at times you might not be concerned about issues like that and therefore balls are the way to go, but it's something i wanted to include.........an 800g javelin may again seem extreme, but mike's normal weight is 700g and the 100g increase is little, yes, he's just come off the back of throwing 600g javelins as an u/15, but he's thrown 700g javelin for a year already in august just gone............the 800g of choice btw is a nordic champion, a very high spec 800g javelin but also a very forgiving one on the muscles and joints!...................one point i will say is we won't throw the balls off a run up at all as the stress' involved could be too much, the javelin will be fine, but the balls no...........also lastly on the balls, the 1kg ball throw is used as a test through out the winter as an indicator for specific power progress. it is quite intense, but mike has trained for 1 year twice a week and now 2 years twice a week, so it's not as if he's just jumped straight in at the deep end! he will now continue to train 3 times a week till maybe he's u/20, as he's busy with his homework, school sports [rugby now and cricket in the summer] girls, he's mad keen on fishing! etc where's the time!!! ;D all that's this new this winter is the friday session...........i think the important issue is to develop the training of youngsters progressively and build up what they are doing over a period of time, which can be years. other young athletes have trained more, dan pembroke trained 4 times a week last winter, bonne buwmebo will be training 5 times a week this winter and one of the other "young guns" who sam coaches georgie will too be training 4 times a week. but i'd always advise never fall foul of the thinking "well if they train 4 times a week and we want to be competing with them next year, so we must do the same" as this usually brings out the athlete being very tired and burned out and also injuries can occur............just build it up and everything will be hunky dory! lastly a point tom [dobster!  ] said and it's crucial for youngsters and that's "variety" young people must have variety in what they do, 1. to stop them getting bored! and 2. to ensure they become very well rounded as athletes. i hope that's helped! |
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Post by javdad on Oct 7, 2006 13:58:14 GMT 1
That's Great, Thanks Guys
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Post by slinger on Oct 7, 2006 15:04:59 GMT 1
no probs!  |
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Post by slinger on Nov 3, 2006 22:41:07 GMT 1
just a little update...........after about two weeks in we felt that one javelin session a week will not be enough, it seems a long time between sessions if a one throwing session is done per week, especially when we are working on technical aspects as you lose the feeling for it if throwing sessions have a long gap.
SO, we've sacked off the med ball sesh and thrown javs instead the last 2 weeks, tbh i'm not happy with this and think the med ball sesh is very important, so my solution is that we throw as and when required at the w/end, probably a sunday and get the regular thursday sesh back in.
throwing overall is going pretty good and on par with what i've expected, we've had the odd not too good session, but that's life, tuesday was an example of that - the first really cold night of the winter, yet on thursday it was literally 10m further..........something my old coach said to me which will always stick was " you can lose 10m and not know where they've gone" and he was so right...........i'm sure everyone has experienced it.
the thursday session this week was his longest 700g throw, which he had 2 the same distance - over 2 m further than his old best and watching back on the vid, it was certainly not his best tech wise, it was good, just not quite as good as it can be at times, but it was quick, with good acceleration on the run up...............last week at half term on friday we went to the track during the day threw in the rain, a real horrible day and threw the 800g javelin along with his 700g and i was really pleased with the 800g best, again a new 800g best for him, i had an idea of what he could do with it and he threw it a bit further, so i was chuffed...........we reckon the difference between 800g and 700g throws for most under 17's is about 6 - 7m, mike's difference was only 2 or 3m after his good 800g throw, but after thursday it's now about 5m difference - so if my thinking is right there should be more with the 700g ;D.............but we'll see!
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Post by dobster on Nov 3, 2006 23:24:44 GMT 1
Phil, have you considered (which I am sure you have) combining the second throwing session with medball throws as well. It is something that has worked for me quite well when I have been a bit pushed for time.
But I agree, in November medball is perhaps a bit more important for Mike rather than a second throwing session.
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Post by slinger on Nov 4, 2006 0:14:43 GMT 1
we have done in the past but throwing sesh's just seem to run and run, i have put numbers of actual throws done, but tbh mike just does as many as he wants, you know what they're like - you can't tell 'em!!! ;D
his throwing is priority at this time of his development for me, but then again not neglecting other forms of training is important especially aspects such as med ball, hurdle drills and sprints and jumps...................we have been incredibly lucky to be given an opportunity to maybe train at least on the same day, if not with in the same session alongside two of the UK's best male javelin throwers, so we are very lucky........this is maybe once or twice a month at the weekend sometime.............this i have no doubt be a great experience not only for mike, but for myself seeing their coaches ideas and ways of delivering those ideas............this could be the other sesh i was hoping for!
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] said and it's crucial for youngsters and that's "variety" young people must have variety in what they do, 1. to stop them getting bored! and 2. to ensure they become very well rounded as athletes.