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Post by wez on Jan 15, 2008 15:37:13 GMT 1
Just jumping on your train as it derails into the abyss off off-topicness (apologies to Juinlin for spamming his thread)  but yeah, ive seen that somersault type throwin too and its looks proper crazy and generates quite a pull range...then again i've never seen anyone rise up out of a crouch at the end to make full use of the takeoff....just a moment while i shovel some more coal into our already runaway train but there is a shot put technique based on a similar style www.youtube.com/results?search_query=shot+put+cartwheel&search=Search |
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Post by slinger on Jan 15, 2008 15:44:31 GMT 1
yeah it's mental, but haven't they made the shot one illegal now? anyway this is just jibber jabber and quit my back chat! apologies jiunlin!  |
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Post by lifebeginsat40 on Jan 15, 2008 16:28:06 GMT 1
yeah it's mental, but haven't they made the shot one illegal now? anyway this is just jibber jabber and quit my back chat! apologies jiunlin! Yes they have, now outlawed....and I was all up for doing the shot, cartwheeleeeee style! |
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Post by robyn2012 on Jan 15, 2008 17:43:53 GMT 1
yeah it's mental, but haven't they made the shot one illegal now? anyway this is just jibber jabber and quit my back chat! apologies jiunlin! Yes they have, now outlawed....and I was all up for doing the shot, cartwheeleeeee style! Yes it was a good idea for those who could actually do cartwheels!! I dunno I think new techniques are always good to try out but ah well! |
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Post by jiunlin on Jan 16, 2008 0:42:47 GMT 1
hehe, its alright ;P flooding's welcome! well certainly i dont throw my shot the cartwheel way, but i do the overhead forward like how the soccer players do their throwing in. left, right, left. so i guess i've been testing it the wrong way, since the right one should be done with both feet together! haha!!  take a look at bradstock's video, the one on the javelin clinic warmup. uk.youtube.com/watch?v=yo3lBZ3AIrgthis is something like how i do it, at 6.03mins. and around 6.51mins, thats how i do my swanbeck. hehe and sorry im replying a couple of days late! school's been keeping me really busy!!! |
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Post by jiunlin on Jan 17, 2008 13:14:48 GMT 1
Hi everyone! i've done the tests today. here are the results and some videos! OH Shot forward ( the actual one ), 2kg - 17.79m uk.youtube.com/watch?v=Z95dsFxqNXkOH Shot backwards, 4kg - 18.33m OH Shot forward ( the one i usually do ), 2kg - 21.00m uk.youtube.com/watch?v=rrYbwNZ81AcSLJ was disappointing, 2.43m. 3bunny hop was 7.83 and 5strides to sandpit was a pb, 13.34m. I was really shocked by the results of backwards throw, even double checked the weight of the shot to make sure its correct. A month ago, i was doing only 16m! and the usual forward throw i do with an impulse went 21m, when i was only doing 18m last month! It was the first time i'm doing the actual oh shot forward throw, it through 17m should be quite alright? Comments of the video please! thanks! |
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Post by wez on Jan 17, 2008 14:30:31 GMT 1
Wow, you are really responding to the training my young friend!
This is the kind of progression athletes dream of...keep it up!!!!!
How about physically/mentally, arr you recovered of nursing niggly injuries?
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Post by jiunlin on Jan 17, 2008 14:35:41 GMT 1
i need a good good massage really soon, mate! haha mental is fine and great. still hungry and healthy i should start calling you coach soon! hahaha |
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Post by robyn2012 on Jan 17, 2008 15:35:33 GMT 1
Your technique looks pretty solid in those vids! nice work keep it up  |
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Post by wez on Jan 21, 2008 14:51:27 GMT 1
Just a quick reminder that you are repeating the loading cycle one last time and i would like to make a small alteration to your monday plyo session. Just a change from 10 to 6 reps as i think i may have overloaded you last time, so try to make these reps as high quality as possible now and allow yourself sufficient recovery time before changing exercise so you are not jumping while fatigued.
1x6 mini box star jumps, mini box rebounds (alternating legs), SLJ, 3 bunny hops, and five stride bounds and into sandpit.
Also as you mentioned before its ok with me for you to add another javelin session in on thursday just make sure that you are properly recovered between throwing sessions and no more than 30 throws please and you can end the session when you have produced a really good one- don't be tempted to continue so you are throwing while tired.
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Post by jiunlin on Jan 22, 2008 14:54:27 GMT 1
hello wez. I remembered you telling me this, and i carried out the plan yesterday. Felt good!
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Post by wez on Jan 29, 2008 17:20:49 GMT 1
I realise this is a bit early but i had some spare time....so this is the first power cycle, the changes i have made are quite subtle but basically it means less training volume and much higher intensity overall so i expect you to be going for technique and quality in everything. You should have a good basis of condition now to really work off so you should respond to theses changes very nicely. Feel free to make any comments or requests if you think of another way to up the intensity.
One more thing, i've only put this up now for you info so please dont change your training yet and also i want you to make a special effort to be kind to yourself (no 1RM's) during easy week because you will need to be fully recovered to get the most out of this next phase.
Winter Program 2007-2008 Power phase (3weeks)
Monday
Medball, Plyo, Running
Overhead shot 3x6 Forwards 5,2,4kg Backwards 6,3,5kg
Medicine ball 3x6 6,3,5kg situp throw, seesaw throw, vertical jump throw, pass left pass right, swanbeck swing
1x6 mini box star jumps, mini box rebounds (alternating legs), SLJ, 3 bunny hops, and five stride bounds and into sandpit
Sprints 1x3 20m, 30m, 60m
Tuesday
Strength Training and conditioning
Warmup 3x SHJ
(increasing in 5-2.5kg increments each set) 6,5,4,3,3 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.
Wednesday
Easy jog 2km or an alternative cardio activity of your choice.
Thursday
20x 800g Javelin throws including 6x underweight and overweight javs if you can find any.
Medball, Plyo, Running
Overhead shot 3x6 Forwards 5,2,4kg Backwards 6,3,5kg
Medicine ball 3x6 6,3,5kg 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
(increasing in 5-2.5kg increments each set) 6,5,4,3,3 Power Clean, Bench Press, Back Squat, Pullover to chest finish.
4 pre-hab exercises for warm down eg shoulders, back, trunk, legs
Saturday
20-30x 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%
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Post by jiunlin on Feb 4, 2008 13:02:27 GMT 1
Hello there mate. Alright, thanks for the program. Sorry i took me a while to reply you. Anyway, i am now down with food posioning. I posted two clips on youtube on my throwing, heres the links. uk.youtube.com/watch?v=npFvlt7Vu5guk.youtube.com/watch?v=0wi2jnqqu7MMy biggest mistake now is chucking it sooooo high as if im trying to aim to shoot down some eagle in the sky. terrible form! |
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Post by wez on Feb 4, 2008 14:48:28 GMT 1
Ok lower your sightline a little, choose something on the horizon which is directly ahead of you and keep your left side up longer with left arm wrapped across your chest and elbow pointing in the throw direction and right arm held high and back. At the moment you are stalling slightly at the final few strides when instead you should be attacking them, particularly with the impulse stride. Also you are dropping (makes you aim too high) and leading with the throwing arm just before your plant leg comes down which is collapsing your blocking side and letting you fall away to the left. So right now your sequence of movements is incorrect, you need to get the plant leg down before anything happens with the throwing arm and as long as you can keep your throwing arm back and left side blocked off. The throw will initiate itself and you should also follow through better without collapsing. This will give you the power from the block also which means better flight and better distance. tbh these vids are not as good as i have seen from you previously but don't worry i think its just a bit of an off period due to tiredness etc just follow the tips above and have the confidence to leave your arm back until the legs have done their bit and by the time you post your next vids it will be looking much better. |
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Post by wez on Feb 4, 2008 14:58:59 GMT 1
One more thing, if you find a throwing session is going to hell and you are making mistakes where you usually don't then just take 5 mins and go and walk around the track. Get yourself back into a positive frame of mind so that when you step back on the runway you BELIEVE in yourself and you KNOW that you will get it right this time.
Then just review in your mind what you want to achieve and start the throw a little slower so its easy to accelerate at the end and do it all right. Then over the following few throws build the speed back up slowly to complement the technical corrections.
Another tip that i firmly believe in is to make every throw count, so even though you begin with low power those throws should already be technically very good and if you buildup to what you consider a very good throw (eg what you needed to achieve in that session) after say only 18 or 20 throws then have the confidence to just finish there. So you go home feeling good about your throwing rather than taking another 10 throws to just get that last bit more out of yourself because you will invariably get tired and begin to build in poor habits and go home less pleased and more injured than if you had just stopped at your peak.
Basically if you end every session feeling pleased and positive you will be more eager to throw again next time and already be in a better frame of mind and with each consecutive good session your confidence and therefore competence will really grow.
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