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Post by jiunlin on Oct 2, 2007 17:23:21 GMT 1
Hi mates. Its offseason period, general conditioning phase, and i'm kinda confused over the program i have now. Please please anyone help me with this! Training Program General conditioning phase, Monday Strength and Flexibility -body stability -gym (12reps of 5sets, done as grouped.) bench presses hamstring curl cuffs work full squats lat pull bench pull pull overs 2 exercisesof rotator cuff and deltoids strengthening hip flexors machine exercises -cooling down -stretches. Tuesday Fitness Conditioning and Core Strength development -body stability -circuit training (3sets) 200m/100m , 3reps medicine ball throws, side heaves (8times) front toss back toss -core strengthening side crunches (20reps, 5 sets) back raises (15reps, 5sets) a series of abs exercises Wednesday Strength and Running Coordination -body stability -gym (12 reps 5sets) Shoulder press hip flexors machine exercises torso twist lat pull hamstring curl bench pull Dumbbell exercise on strengthening shoulders and rotator cuff Pullovers, lying and sitting down -running drills -cooling down (long jog) -stretches Thursday General strength plus Plyo (power) and coordination -body stability -circuit training medicine ball vertical throw, 8reps jog for 50m vertical jumps jog back medicine ball lying down back throw, 8reps jog for 50m vertical split jumps medicine ball lying down overhead, 8reps -hurdles drills (3 sets of each) cross overs (fore and back) side cross overs swing over rhythmtic steppings (3/4 exercises) -core strengthening side crunches (20reps, 5 sets) back raises (15reps, 5sets) a series of abs exercises -cooling down -stretches Friday Strength and Running drills -body stability -gym (12reps of 5sets, done as grouped.) bench presses hamstring curl cuffs work full squats lat pull bench pull pull overs hip flexors machine exercises dumbbell exercises -running drills -cooling down Saturday medicine ball and coordination drills -body stability -pushups with wobble ball -Medicine ball (12reps 5sets) back toss laying down over head laying down reactive throws over head side chest push -hurdles drills (3 sets of each) rhythmtic steppings (3/4 exercises) -core strengthening side crunches (20reps, 5 sets) back raises (15reps, 5sets) a series of abs exercises or stablising exercises on the bar! Gosh i need help!
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Post by jiunlin on Oct 2, 2007 17:47:40 GMT 1
oh yes, its winter, and we're suppose to train like maddd!
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Post by wez on Oct 4, 2007 15:48:08 GMT 1
What are you confused about exactly? who setup the plan for you, i'll help if you can be a bit more specific
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Post by jiunlin on Oct 5, 2007 0:39:11 GMT 1
hi mate! i'm confused about the loading and recovery days! i do not know how to place the days of exercises to benefit the most out.
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Post by wez on Oct 5, 2007 11:12:40 GMT 1
Did you design the training plan yourself?
Generally speaking you do need to be over doing it, i would definitely recommend you to have 2 days off per week as you are probably still growing and need you rest.
Good rules to go by, don't repeat any exercise on more than 2 days per week and space those days out to allow recovery. Also try to make your most important sessions the ones after a rest day like jav throwing or maybe your plyo/medball session.
I can help out a bit more later- too busy atm
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Post by robyn2012 on Oct 5, 2007 11:50:25 GMT 1
Looking at your training program it does seem too much! Aslo with the weight reps 12 and 5 sets. I suppose it depends on what you are working on. I agree with Wez, it needs to be more specific. There is a difference between working and working too much. I am not saying that your training program is rubbish and should be totally scrapped, however, it's better to be doing work that is more event specific. You could be doing all this work and it might not help improve anything becuase it's not specific. Quality rather than quantity
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Post by jiunlin on Oct 7, 2007 15:27:09 GMT 1
Yeah, thanks guys! thats why i neeed help from you guys! teachme, modify the program, whatever! lol!
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Post by wez on Oct 26, 2007 21:02:13 GMT 1
Alright young fella here is a skeleton training week for 6 days as requested to get you started. Feel free to add more circuit training type stuff onto monday and thursday sessions if you like and tuesday and thursdays will need you to decide on some good injury prevention exercises to finish the sessions, these should be the ones that suit your body best but i can make suggestions if you get stuck.
enjoy
Winter Program 2007-2008 Preparation phase Oct-Dec
Monday Plyo, Medball, Running Overhead shot 3x6 Forwards 3,1,2kg Backwards 4,2,3kg Medicine ball 3x10 4,2,3kg situp throw, seesaw throw, vertical jump throw, pass left pass right, swanbeck swing
6x five stride bounds and 3 bunny hops into sandpit
Sprints x6 40,50,60,60,50,40m
Tuesday Strength Training and conditioning Warmup 6x SHJ 3x10 Power Snatch, Back Jerk, Front Squat, pullover to extended arm finish. 4 pre-hab exercises for warm down eg shoulders, back, trunk, legs 6x full jav runups without throwing
Wednesday Easy jog 2km or an alternative cardio intensive activity of your choice.
Thursday Plyo, Medball, Running Overhead shot 3x10 Forwards 3,1,2kg Backwards 4,2,3kg Jav ball throws from impulse stride 3x10 1000, 600, 800g Medicine ball 3x10 4,2,3kg back braced throw, hip driving chest pass, under-arm jump throw, pass under pass over, overhead rebound throw.
6x hurdle bounds, hops, leg swings and x steps
Strides x6 60,100,200,200,100,60m
Friday Strength Training and conditioning Warmup 6x SHJ 3x10 Power Clean, Bench Press, Back Squat, Pullover to chest finish. 4 pre-hab exercises for warm down eg shoulders, back, trunk, legs 20x medball hip strikes against wall
Saturday 30x 800g Javelin throws for technique sub maximal effort building the distance gradually from around 10m until you have reached 50m in the final few throws. Out of the 30 throws do roughly 6 of each, warmup spikes parallel to ground, 3 strides, 5 strides, slow jog into cross steps, full runps.
2x6 overhead shot forwards 1,2kg backwards 2,3kg 1x6 five stride bound into sandpit 6x60m running with javelin withdrawn 2x400m jog 50m, sprint 50m alternating.
Sunday Rest
Note Start every session with some dynamic stretches to get you loose and warmed up and after training some static stretches to improve flexibility and prevent injury.
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Post by jiunlin on Oct 27, 2007 0:36:59 GMT 1
Hello mate, thanks for posting this program up. Just a couple of doubts here,
monday, whats seesaw throws and pass left pass right?
Tuesday, whats shj? what are the intensity of the weights, repetitions?
Thursday, i only have 700g and 800g jav balls:/ what are back braced throw, hip driving chest pass, under-arm jump throw?
friday, whats shj again? and hip strike with medicine ball? whats the intensity of iron pumping?
i realise there aint core excerises. i want my eight packs! lol!
thanks mate!
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Post by slinger on Oct 28, 2007 8:19:25 GMT 1
at a total guess jiunlin i think wez would say do whatever core work you like, there are probably hundreds of exercises with links to some web pages in the resources section on this very site to quite a few, i'd recommend the basic ones before moving onto the harder ones, which is just stating the obvious really. I also recommend doing a variety over a period of time, so change some of the exercises at the end of this phase, use your imagination with these and even try to add some ones that you feel are specific to the javelin throw, so lots of rotational stuff - you want a 6 pack, then don't forget to balance things out with some lower back stuff, back hyper extensions, some with twists are good too - lots of choice for core work out there, just pick enough exercises to do a total of a round 150 - 250 movements per session, you may only need to less to begin with, but 150 is a good start....i do my core stuff at the end of every weight training session, some like to do it at the start as it gets blood pumped to the core area and warms it up prior to the main exercise.
looks like wez has advised for you to do a couple of core type exercises with the med ball and a few power building ones, again i wouldn't get too fussy in what you do really just pick a handful of exercises and get stuck in, if you are really keen on your core work when doing your med ball sessions as part of your warm up you can do lots of footwork/posture drills, some over low..ish hurdles holding a med ball above your head or in front of you............the world's your oyster on core stuff.
wez has added some 1000g ball throws as you are concerned about only having 800 and 700g balls, well the heavier and light balls are used for specific strength development, but for them to be effective they can't be too heavy as to ruin your technique, if they are too heavy you won't throw them in your natural manner and this leads to a ruining the fine timing your natural throw has....it may be that 800g balls are heavy enough for you, only you will know this.
weight training has been said by wez to be 3 sets of 10 repetitions, this will be very moderate intensity and is aimed at a high volume giving you a good foundation for future months.
at first find a weight you can just manage the 10 reps, progressive over load is the key here, so when the 10 reps become easier add some more weight, but be sensible...........my only worry here is weightlifting form and technique, at 10 reps you will be fatigued and for lifts requiring good form and timing especially the olympic lifts ensure you focus on good form or you may suffer technically and worse still obtain an injury. A good spotter to help will be very useful in these situations, as there's nothing worse than being on a bench press and on your 10th rep failing it when your on your own! it isn't easy to try and roll a bar off you - we've all done i'm sure but it is a recipe for injury.
my last words would be to this type of training which for a youngster is demanding not only requires a great deal of commitment - every day you are training in some form pretty much, it also requires that other things in your life are balanced like school work, friends and girlfriends, your diet and sleep too, if one thing goes out of the window, then be careful as not to over do things.
take it easy mate!
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Post by jiunlin on Oct 28, 2007 15:37:58 GMT 1
Thanks a million, slinger! i can now start a few microcycle tomorrow!
and erm, girlfriends. haha. you know my story! i'll most probably do the way you taught me to. lol! I find things pretty much balanced and interesting, like to be able to do extra things that normal teenagers on the street dont. For sure, the sport or rather discipline taught me maturity. But no worries, i love fun, bars/clubs, shopping, dining, pretty much very thing enjoyable. Perhaps the only problem i am facing now will the be lack of sleep since exams are near! All problems will be solve two weeks later=HOLIDAYS (oh the word, so tempting!)
One thing for sure is, i'm only young once, and this stupidly ambitious me who love so many things, like photography, cooking, this spear and blah blah blah wants to make the best of what i can be. At least ten years down the road, i wont regret not trying anything! lol!!
Thanks again, mate!
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Post by jiunlin on Oct 28, 2007 15:43:59 GMT 1
oh yes, whats shj?
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Post by slinger on Oct 28, 2007 18:53:41 GMT 1
;D good man! i'm guessing shj is standing high jump, but i'm unsure.
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Post by wez on Oct 29, 2007 14:47:03 GMT 1
As ever Slinger can read my thoughts and i backup everything he's advised you, but just to add in the few bits he missed out.
SHJ is standing high jump, and is quite a good little exercise to do before Olympic lifts to get you warmed up and your muscles moving quickly.
Hip strike with medicine ball. stand in the pre hip strike throw position and either get someone to pass a ball to your hip or rebound it from a wall and use your hip to strike the ball away.
pass left pass right. stand with your knees slightly bent and back to a wall and hold a medball out infront of your stomach and twist the body from the hips left throwing the medball behind you then catch it as it rebounds and twist the other way etc etc.
hip driving chest pass. stand in the hip strike position with the medball in a right sided chest pass position, strike the hip and deliver the ball with a chest pass over the left plant leg
back braced throw. this is a situp medball throw with a large medball or gymball positioned under your shoulder blades, so you are forced to flex the spine as you generate the throw.
under arm jump throw. this is a forwards underarm shot throw using positions much like a SLJ swing the ball between your leg and the return it underarm jumping forwards as you deliver it.
seesaw throw. i love this one. lay on your stomach with a medball held out infont of your face, drive both legs up behind you in a hamstring curl type position so you rock forwards, now as you rock back arch your back upwards and draw the medball behind your head as far as you can, then as you rock forwards again pull with the stomach muscles and shoulders and throw the ball forwards. This is a great core exercise but will take some time to master, as you get good you will be able to drive your body 50cm or more off the ground as you extend.
well not alot more to say right now except make sure your technique and form is excellent in every exercise and that it remains javelin specific. Also as Slinger says always use a spotter or coach to make sure you lift correctly especially as you get to your last reps and add more weight when you feel you are ready just so long as you can still do 10x lifts without a pause. If you can't do it all in one go then you have too much weight on the bar.
One last note, i know you are crazy keen to train yourself to death but just be careful not to hurt yourself or carry any niggling injuris through the winter. With that in mind nevee be afraid to reduce the intensity a bit or skip a session when you aren't recovered enough. and if you can try to get the sessions done within 2 hrs- if they go over that you will be training fatigued and wont get so much out of it. so if there isnt time to do the extra core stuff then do it at home later or something.
and one more thing, when you do exercises that favour your throwing side more like swanbeck swing or the hip chest pass etc, then repeat it in the opposite manner too so your muscles stay balanced
erm one more add on just quickly, i might spit this into 2x 3week cycles with the week in between doing the same stuff at about 60% volume. eg so you do less and get to recover. After you have done 2 cycles- i'll need you to give me a shout and i'll update you with the major winter training cycle to tkae you though the next 2x 3 week cycles. Oh yes it might be a good idea for you to wear a good supportive belt for your back when you do olympic lifts and soccer throws.
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Post by slinger on Oct 29, 2007 15:35:48 GMT 1
i always wear a weightlifting belt [not a neoprene one] when doing anything like Olympic lift and power lift movements, i also wear one during most isolation auxiliary lifts as well. Some people swear to not wear a belt during some exercises as they feel it helps strengthen their core - well fair enough, but most power and Olympic lifters proper i've seen wear a belt.
i also always wear lifting shoes especially for squats and Olympic lifting, if you dead lift lots of good dead-lifters do it in stocking feet. I also wear straps for grip and a foam pad for bench press.
shoes and belt are a must have when lifting.
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