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Post by wez on Nov 8, 2007 16:29:46 GMT 1
So how are you feeling now this must be almost the end of week2. Have you managed to complete a full weeks training yet? You should aim to be doing that by the 3rd week anyhow. Then week 4 is recovery and test week so we can see what level you are beginning the winter at in order to monitor your progress later. I would like to then slightly modify the plan for the next 3 weeks by adding a bit more plyo for the lower body and one or two other small changes. Then after your 2nd 3 week cycle you should be ready to hit the real winter training.
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Post by jiunlin on Nov 9, 2007 17:30:37 GMT 1
Hey there, mate. Glad to hear from you.
Yes, for sure, i am feeling much stronger. And at the second week, i am getting use to the program. Pretty optimistic about the progression.
But these two weeks, i'm very busy and tied down with school work. I will be have exam/assesment/critic next week and have to finish up all the undone work. These are getting me really exhausted! After next week, everything should be fine and all.
Plyo is glading welcome! lol!
anyway, my first comp next season should be in march or april.
Thanks!
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Post by wez on Nov 15, 2007 14:24:29 GMT 1
Ok so heres rest and test week the point is to recover your body fully and to rehabilitate and specific parts which are under the most stress, eg showing early signs of getting injured. Then by the end of the week a few tests to measure your physical condition. The goal is to be in good shape by the end of the week so you are fresh and ready for the challenges of the next cycle so if anything is causing you problems don't be afraid to tone it down.
Monday Rest
Tuesday Easy jog 2km or an alternative cardio intensive activity of your choice.
Wednesday Rest and specific stretching 1hour
Thursday Test day
Measured OH shot x6 throws Forwards (soccer throw) 2kg, OH shot backwards 4kg Measured Plyo jumps x6 SLJ, 3 bunny hops, 5 stride bounds Timed sprints 3x 30m, 60m
Friday choose 4 different gym machines 3x6 reps (not too exhaustion eg 60%) choose 4 prehab exercises to prioritise whatever body parts are suffering most 20 reps.
Saturday Video your throws 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.
6x60m running with javelin withdrawn 2x400m jog 50m, sprint 50m alternating.
Sunday Rest
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Post by jiunlin on Nov 15, 2007 18:35:55 GMT 1
looks really good, and i'm sure i'm pretty much able to recover!
hey there, mate, some issues. i think i'm really eating alot. is it normal? lol!
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Post by wez on Nov 15, 2007 23:15:04 GMT 1
If you train harder and use more energy then you will certainly have to consume more energy. Ontop of that this type of training is quite destructive to the body so you will not only be growing new muscle tissue but also repairing the muscles you already have.
so eat as much as you like just so long as you keep a good balanced diet.
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Post by wez on Nov 22, 2007 15:09:21 GMT 1
Alright fella? i imagine you are enjoying your easy week and probably feeling a bit more human again? don't get too used to the easy life because here is your next phase... Please can you post-up your test results so we can start to monitor how you are getting on physically and it would be nice to see some throwing vids too so the technical side of things progress at the same rate. It might be a good idea to swap around some of the prehab and core stability exercises now too so have an ask around if you need new ones. Well i'll look forward to seeing some stats (don't worry if they aren't great yet just post them up because its important to see your weaknesses aswell as strengths).....btw i hope you aren't regretting asking for my help Winter Program 2007-2008 Preparation phase part2 (3weeks) Monday Medball, Plyo, 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 1x10 mini box star jumps, SLJ, 3 bunny hops, and five stride bounds and into sandpit Sprints 1x5 30m, 60m 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 Medball, Plyo, 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. 1x5 25m mini x steps L&R, mini step sprint drill 1x5 five hurdle legs swings, bunny hops Strides 1x5 60m, 100m aim at being light on the feet. 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 1x10 medball hip strikes against wall L&R (eg 20 total) Saturday 30x 800g Javelin throws for technique sub maximal effort building the distance gradually from around 10m until you have reached maximum distance 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. 1x10 overhead shot forwards 2kg backwards 3kg 1x10 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. Every throwing sessions make sure that you do the specific javelin stretches to ensure that you do not lose shoulder flexibility.
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Post by jiunlin on Nov 22, 2007 17:27:51 GMT 1
Thanks for the update, mate! Never have i regretted asking you for help!
here are the test results
OH shot throws forward, 2kg - 15.90m, 16.09m, 17.51m, 17.76m, 16.60m, 17.53m. OH shot throws backwards, 4kg - 15.08m, 14.94m, 14.92m, 15.24m, 15.16m, 15.03m
Measured plyo jumps x6 SLJ - 2.51m, 2.76m, 2.65m, 2.75m, 2.61m, 2.59m " " " 3 Bunny hops - 7.76m, 7.63m, 7.83m, 7.68m, 7.85m, 7.69m " " " 5 strides bounds into sandpit - 11.58m, 12.48m, 12.63m, 13.12m, 13.17m, 13.12m
Yup, and the bee/evil insect stung me after so and i rushed to the clinic. Sprints brought to tomorrow!
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Post by tshield on Nov 23, 2007 9:20:50 GMT 1
Hey Folks
What does the Swanbeck (Schwanbeck?) look like? Peter Sneary came out here last Australian summer and left some handouts that mentioned this exercise, although I hadn't heard of it. (Probably seen it and called it something else..)
Cheers
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Post by wez on Nov 23, 2007 13:29:35 GMT 1
Assume the pre-hip strike position with left leg forward and holding a medball in both hands draw it in a circle around your throwing side until it is behind you in the same position as a javelin withdrawal, then strike the hip to create the famous 'bow' position and throw the ball overhead following through over your left (if you are right handed) plant leg.
Its a great exercise for javelin throwers as you get to practice the full throw sequence and can easily use heavy balls to help develop your stretch reflex.
I think i've heard this referred to as overhead throw with left leg forward or single leg soccer throw but Schwanbeck (swanbeck?!) is the name i was introduced to.
btw welcome to the forum, you can find out who most of us are in the 'who are you' thread, whats your story?
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Post by tshield on Nov 24, 2007 0:38:17 GMT 1
Thanks Wez
These exercises are, for me, just poorly drawn stick figures in a training diary. Now I can put a name to one!
My story - I've been reading the forum for a while now, and only recently posted. I had a brief fling with throwing when younger, 12 years off and have recently started again in the hope of hitting a few reasonably well before I'm too old.
I work in academia teaching exercise science and have a strength and conditioning (although not with throwers) and lifting background. I enjoy the technical advice available on the forum and the enthusiasm that others have for the event.
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Post by jiunlin on Nov 24, 2007 7:57:39 GMT 1
Hello there tshield. Welcome to the forum! Anyway, Wez, i got the sprints tested yesterday. 30m-4.56m 60m-8.36m effects of plyo? haha And i did some filming today for my throws, here arethe links www.youtube.com/watch?v=zuqJQ2K8zpcwww.youtube.com/watch?v=fBirpNwyKNowww.youtube.com/watch?v=H7Wg9JU4-Zc3 steps, crossovers and a few steps to crossovers respectively. I felt good, and the crossovers already brought the javelin over the 50m cone. However, during throws where i added a few steps running in, some flew too high up, and for some, i couldnt feel them hitting through the point. Something good is that I felt some improvments in there!
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Post by jiunlin on Nov 24, 2007 8:05:43 GMT 1
one more thing! i think i've been listening too much of beyonce's. Pretty much of the javelin flew-to the left, to the left!
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Post by tshield on Nov 26, 2007 9:16:55 GMT 1
Hey Jiunlin Surely it is never winter in your part of the world? Can you tell me a little about track and field in Singapore? Are there many throwers? If so, what are the standards like? Tony
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Post by sam on Nov 26, 2007 10:11:43 GMT 1
one more thing! i think i've been listening too much of beyonce's. Pretty much of the javelin flew-to the left, to the left! haha.. love your humour. ok.. from looking at your video's and then reading that the javelin was flying to the left (to the left to the left) one thing really stands out... YOUR LEFT ARM you are letting your left arm go really early.. try holding it wrapped longer before you hit the throw. What is currently happening is that the left side is dropping left..this is connected (supprisingly) to the right side which is your throwing side.. this will mean that as you are trying to strike the throw you are also pulling it to the left. SO.. by keeping the left side up and wrapped for longer you will avoid the pull to the left!
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Post by jiunlin on Nov 26, 2007 15:16:05 GMT 1
Hi there, tshield. Well, eventually, yup! you are totally right. Winter in Singapore will neverever happened, unless the earth got so heavy because all the fishes gathered there and toppled side. lol! Winter here is being replaced with rainy season, dragging from the end of the year to the first quarter of the following year. Here, we called winter training as 'off season training', because we never experience winter beauty. I think that kinda suck because i think winter is beautiful! Sad to say, we dont have a pool of people who are so dedicated and so enthu about spear chucking. (or even track andfield) Majority of the throwers here are usually high school throwers. I am considered those rare and crazy kinds who are continuing after high school levels. The standards? Well, i, with my lousy 50 over metres distance is considered the best junior! What do you think of the standard now? Hehe! Hello Sam, haha yes, now i realise! he left side seems to be opening a bit too early, and aint holding back enough! thanks! anything else i should take note? cheers!
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