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Post by wez on Nov 26, 2007 16:39:21 GMT 1
Ok i've had a look at the throws, and i have to say its superb to see how much you have improved in 12 months. You are no longer getting ahead of yourself and you are making great use of the legs and hips and the bow position you get especially in the 2nd vid is just beautiful with lovely follow through every time! It is apparent that you slightly begin to lose control of things over a longer runup (thats normal and something we all work on) with the throwing arm getting a tiny bit too eager but overall its great. As to the left arm, i don't think its such a huge problem and in these vids you aren't significantly collapsing to the left. I would like to see another couple of vids one from directly behind and one from infront next time so we get a better idea of whats happening and how much. In the meantime i suggest that you work on consistency because you now have a good basic technique that can be built on later so it will just be a case in the future of making small adjustments. So here is adjustment number one that you can look at as a technical target as kindly provided by Sam. Reproduce your current technique but aim to have your left arm fully wrapped across your throwing side at mid impulse stride eg when you are in the air. If you can keep it in place until then it should help to direct your throw straight ahead more consistently. You can achieve this by coordinating your arm to swing across your body every time you drive with the right knee during the x steps. BTW pause your throw mid impulse to see where you arm is now- it does show what Sams saying quite nicely. Keep up the good work and i hope we can see you achieve this technical target on your next set of vids
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Post by jiunlin on Nov 26, 2007 17:04:26 GMT 1
Glad to hear from you, Wez. Those words from you;its motivating! haha! Yup, i like the second one too, it went over my pb distance!
Do you mean something like your display picture? Like left arm swinging to the right like how tero pitkamaki does his?
Anyway, please enlighten me with explanation of this exercises 1x5 25m mini x steps L&R, mini step sprint drill
I am having pain in my ankle recently, and today was worst, almost unbearable. Seen the chiro in the afternoon and got it fixed. It was actually loosen and misplaced. Hope its gonna go better.
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Post by wez on Nov 26, 2007 17:50:37 GMT 1
Yes swinging the arm like in my picture mini cross steps, that means taking smaller cross steps but making them as fast as possible and L&R means do it both ways, min step sprint drill is taking small strides as fast as possible eg 10cm strides. Watch out for little injuries like that they can cause you alot of problems in the long run. What do you think has caused it? erm it might be good to get yourself a balance board and strengthen the ankles to stop any future problems.
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Post by tshield on Nov 26, 2007 21:38:25 GMT 1
Hey Jiunlin
In the absence of others throwing further it might be as difficult to throw 50 m in Singapore than it is to throw 65 m in Australia, the US or the UK. I presume that you coach yourself, have few others to train with and little external encouragement from a track and field fraternity.
In this context your 50m+ is a huge effort and I'm sure that you will keep improving with the help of those on the forum.
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Post by jiunlin on Nov 28, 2007 3:51:10 GMT 1
Oh, alright, now i understand. Yup, i will watch out for these tiny mini little injuries. The reason that caused it, may be the fracture i had a couple of years back which it changed my walking bio-mac after trying to walk as normally wearing a robot like cast with 11/2 inch higher. I realise i tend to walk using the exterior side of the sole on my right foot. Perhaps due to this, the unbalance development of muscles? Yes Tony, you are soooooo right! lol! Throwing 50 is a 'wow' in Singapore and theres only three doing so! Speaking about Australia and 65m, i met this Australian young man, standing at 190++, rugby player who came to Singapore for a competition. He mentioned he picked up javelin only a couple of weeks back before the comp, and he hit it through 65m easily-yes, with a bend arm, no proper runup and technique. Ah, that beast! I train alone (i hate being a loner!) and that theres only one young junior who trains at my area. Ah, damn! Yup, these huge guys here helped me alot alot, even during 2007's season. Credits to them!
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Post by jiunlin on Dec 10, 2007 16:46:46 GMT 1
Ciao mates. I think i should update a while here. Right, so Wez was right. First week came in tired, drained and sicked. Second week was quite alright, getting better, but still drained. Today marks the start of the third week training, and i felt pretty easy with the program and exercises. Minus away the persistent pain in my ankle and the back of my knees, everything was all well. One more thing to mention, i think i got my throwing shoulder a little inflammed in it. Muscles around there went wobbly and i couldnt do any overhead ball throwing today. Icing for a couple of days should do the trick, i guess.
cheers
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Post by wez on Dec 19, 2007 11:41:01 GMT 1
This is the training phase where you should start to see some real improvements in your training. Be extra careful to read you body as the intensity is now much greater than before because we really don't want to start developing any injuries that might potentially ruin your coming season. If you do start to get problems please report it and lets see if we can build around them. Good luck and Merry Christmas mate. Winter Program 2007-2008 Loading phase (3weeks) Monday Medball, Plyo, Running Overhead shot 3x10 Forwards 4,2,3kg Backwards 5,3,4kg Medicine ball 3x10 5,3,4kg situp throw, seesaw throw, vertical jump throw, pass left pass right, swanbeck swing 1x10 mini box star jumps, mini box rebounds (alternating legs), SLJ, 3 bunny hops, and five stride bounds and into sandpit Sprints 1x5 30m, 60m Tuesday Strength Training and conditioning Warmup 6x SHJ 5x5 (increasing in 5-2.5kg increments each set) Power Snatch, Back Jerk, Front Squat, pullover to extended arm finish. 4 pre-hab exercises for warm down, x arm flies, curling back raise, plate rotations, twisting with OL bar, calf raise. 6x full jav runups without throwing making sure to practice hip strike at the end. Wednesday Easy jog 2km or an alternative cardio intensive activity of your choice. Thursday Medball, Plyo, Running Overhead shot 3x10 Forwards 4,2,3kg Backwards 5,3,4kg Jav ball throws from impulse stride 3x10 1000, 600, 800g Medicine ball 3x10 5,3,4kg back braced throw, hip driving chest pass, under-arm jump throw, pass under pass over, overhead rebound throw. 1x5 20m mini step sprint drill, mini x steps L&R, mini step sprint backwards, plant bounds, skipping bounds. 1x5 five hurdle legs swings, bunny hops sprinting with javelin 1x5 30m, full runups. Friday Strength Training and conditioning Warmup 6x SHJ 5x5 (increasing in 5-2.5kg increments each set) Power Clean, Bench Press, Back Squat, Pullover to chest finish. 4 pre-hab exercises for warm down eg shoulders, back, trunk, legs 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. 1x6 overhead shot forwards 2kg backwards 4kg 1x6 five stride bound into sandpit 6x60m running with javelin withdrawn 1x400m strides @90% 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. When strength training the first set should be the lightest for warmup and to get you performing the technique at maximum speed. When throwing with the newly introduced heavier weight balls ease into the first few throws so your body adjusts to the extra stress before building to 100%. « Last Edit: Nov 22, 2007, 4:14pm by wez » Link to Post - Back to Top IP: Logged
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Post by jiunlin on Dec 19, 2007 16:23:24 GMT 1
got it all down, mate! cheers! so like i said, i did some OH shot throws test today.not too bad i think?
2kg shot overhead foward-18.71m 2.72kg shot overhead forward-14.71m (only attempted once)
4kg shot overhead backwards-16.01m
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Post by jiunlin on Dec 26, 2007 6:11:30 GMT 1
Hey there, mates. Merry merry Christmas to you people!
anyway, i'm sick now. advised by the doctor to keep a few days off physical activities. damn..
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Post by jiunlin on Jan 5, 2008 1:30:36 GMT 1
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Post by slinger on Jan 5, 2008 6:03:56 GMT 1
hey, tay jiun lin! ;D [did i get that right?] indeed happy new year and a happy new year to all reading you know i've already mentioned to you about the bar you use when doing pullovers but for purpose of other people reading maybe try a tricep bar or an EZ bar, preferably a tricep bar. not only is it putting the hands in a more specific fashion, so the pull is more akin to that of a javelin throw than a straight bar is but it's easier on the wrists at heavier weights too. considering you have taught yourself the hang cleans are very good, better than mine mate! ;D just ensure you commit the hips fully in the lift, so you get full extension, as i don't know if you are like me but the heavier the weight the quicker i just want to try and catch the bar and end up not pulling the weight. with the medicine ball throws - particularly the seated throws aim to trigger the throw from the core, so to leave the arms behind, this will help create delay and the stretch shortening sequence that is desired when throwing. as for throwing javelins, what worked brilliantly for me at your age was to pick one elite thrower who you feel you're similar to and watch them, watch them over and over again. on your shorter run up throws ie 2 step and other similar efforts, think about what your doing, so whatever particular emphasis it may be, really focus on it and improve it, this will ideally learn your body the correct positioning and sequencing, then when throwing off a longer approach don't think individual little things, just feel the throw - you are lucky as to have a great appreciation for art and music and it's with this that you can let your throw become a part of it, once you find the music in your throw, remember the words then just play it over and over again.
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Post by jiunlin on Jan 7, 2008 3:59:07 GMT 1
Ciao mate! yeah, you got it all right. haha Yeah, i've checked. There isnt any ez bar at the training area. All we are left with are straight bars. Some of them even bending! hahaha! Yup, after you told me to get that hip higher, i registered that sentence in my brain. And suprisingly, it lasted till last weights session and i was certainly able to lift things easier! haha. Actually, i have always beening watching videos i think that suit me well. And most of the time, it worked out the rhythm and preps in my mind, which is brilliant. The appreciation of beauty must be one of God's greatest gift to me, i believe so! haha:) Sometimes, a subject could be so beautiful that i start questioning myself how can such amazingly beautiful piece be formed. To me, one of the greatest form ever created must be the human body. The structure of the muscles group and the relationship of the curves are so amazing for this nature being. As much so, the motion of javelin throwing even amaze me more. How able the human body obtain such amazing and extreme position, forceful, powerful, aggressive and yet with gracefullness and beauty. Building up tension and releasing it is like a 'in and out' kind of nature balance and compensation. So, i think a good javelin thrower, is an artist. An artist to perfect the beauty of chucking spear. Alright, alright so artistes, before i lose my mind again, i'll stop here. haha. But does anyone feels the same way too? ?? Thanks for reminding me that phrase anyway,'feel the throw and i'll be part of it.' hehe ;D ;D
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Post by jiunlin on Jan 7, 2008 15:35:00 GMT 1
oh yeah, anyway, Wez, this week is the third week of training. whats on the menu for next week?
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Post by wez on Jan 7, 2008 21:28:43 GMT 1
Sorry i haven't got round to it yet, i've been busy with work. anyway 4th week is easy week so do pretty much as before, 1 strength session at 60% intensity, 1 plyo session where you do the tests and do not excede 60% of your total reps volume and one throwing session. Anything els you fancy is just for fun or rehab/prehab type stuff. As i can't be there to observe you i would like you to make an honest evaluation of how you think its going, is the training suiting you/ not how you feel mentally/physically etc and i'll see what i put in for next phase. However if you feel this has been a particularly good training phase then you should repeat the cycle one more time before the power phase begins because that is where you start to get geared up for the throwing season proper.
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Post by jiunlin on Jan 8, 2008 3:23:24 GMT 1
Hi ya, Wez. Alright, i think i know what to do for next week already. Thanks! ;D Yeah definetly i am improving, and i think the program suit me, just like the honey is for the bees. If i didnt adopt the program, i'll still be doing things on my own, and still like rat along the street not know where to go next. With this program, i am much more confident and discipline, because i know the intensity is just nice, and well spread through the week. Therefore i did not worry about not training enough or over training. I'll just need to stay focus, to finish up every single exercise with pleasure. So like the tests shown, yes i'm improving. And so, i'm even more motivated and trust this program even more. Hence, no doubt, it's working for me Actually i was thinking of repeating this loading phase once more too. I personally think it will be a brilliant brilliant decision. Anyway, just to let you know, i took a body fat percentage test yesterday. I weighed 80kg wih 12.2percentage of fat.
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