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Post by wez on Mar 27, 2008 13:15:52 GMT 1
I think what needs to happen is in week 3 for you to take one rest day between each session so that your last strength session is done by 10th April and your last throwing session is on 12th or 13th April. Then in the remaining 7 days you can train on tuesday with some light core and prehab/rehab work and light running drills (no sprinting) (1x3 20m mini step drill, mini x steps L&R, mini step backwards, plant bounds) , and practise runups at comp pace with specific emphasis of controling your position in the impulse stride while holding a jav. (absolutely no throwing) Then on thursday just technical drills and some easy foot work drills concentrating for coordinationand once again some very smooth easy runup drills as tuesday but at slightly less then comp speed just aim at being super relaxed and with perfect foot work and position. Then rest and recoup for 3 days and just spend some time on visualising your throw in your head and thinking about what you want to achieve technically so that when you get to the comp you know exactly what you are doing and you can do it in a more relaxed way.
You look very tight in the first comp and it would help alot if you can be relaxed, you will be surprised how much better you throw and how fast you are actually moving into the line when you just 'let it flow'
After this comp we will look at where you will want to peak in the season and plan training accordingly, this is the last heavy training phase for the summer so make the most of it.
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Post by jiunlin on Apr 5, 2008 15:30:58 GMT 1
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Post by jiunlin on Apr 17, 2008 13:38:40 GMT 1
a little update here. my event this sunday has been shifted to a month later. the good thing is that i will be flying off to a neighbouring country for the open meet next thursday, so its brilliant.
just to highlight the Singapore scene, local javelin throwers will not be having any competitions for two months till shifted slot, since last meet. seriously, i have got no words to say. just pure respect.
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Post by wez on Apr 28, 2008 21:19:33 GMT 1
Ok as promised here is a general comp season training week for you. As i don't know your comp dates just use this as a general guide and make sure you get an easy week every 4th or so but if you have a comp every month anyway you dont need to as the rest is built in.
The focus for now is to get sharp and fresh and really get the most out of your throwing sessions so you must learn to adapt the plan to suit your needs, eg read your body to make sure you are getting the proper recovery, and if you really feel up for it sometime for example you could do weights session 2 on thursday. The main thing you will notice is that the 2 throwing sessions are spaced out and have 1 rest day before hand so as long as you stick to that feel free to change sessions around as you like.
Oh yeah and get some of your throwing vids posted up because all this training is no use without technical improvements!!!!
2008 Competition season training
Monday (alternating weeks 1&2) Core lifts 6,5,4,3 (1) Snatch, Back jerk, Auxiliary 3-5x6 Incline Bench, Pullover to extension
Core lifts 6,5,4,3 (2 ) Clean Auxiliary 3-5x6 Back Squat Bench Press, Pullover to chest
Prehab 1-3x10 (1&2) x arm flies, curling back raise, plate rotations, twisting with OL bar, hanging leg raise, calf raise. 1x400m strides
Tuesday rest
Wednesday Javelin throws x20-30 800g OH shot 2x8 F 2,3kg B 3,4kg 6x SLJ, 5 stride jump 3x 30m, 60m sprint
Thursday Another sport of your choice or light jogging
Friday Drills with jav 3x 20m fast stepping, mini x steps L&R, fast, plant bounds, stepping backwards, skiping bounds. Sprints 5x with jav 30m, full runups.
Saturday rest
Sunday Javelin throws x20-30 800g OH shot 2x8 F 2,3kg B 3,4kg 6x SLJ, 3 bunnies 3x 30m, 60m sprint
Note Dynamic stretching to be done prior to every training session and static stretching after each session.
Comp buildup, eg for Sundays make the previous Sunday the final proper session leaving 7 days from the last throwing session, then in the following week 2 sessions for easy foot work and runup practise leaving atleast 2 full days rest before competition. No static stretching in the final week except for injury prevention
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Post by jiunlin on Apr 29, 2008 0:58:29 GMT 1
thanks mate, can i ask you something? why aint medicine ball included?
my next comp is on 17th may. so ill train hardfor this two weeks, then a easy week on the week of comp.
thanks again.
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Post by wez on Apr 29, 2008 8:43:07 GMT 1
I have tried to leave out all the unecessary volume training so you can really focus on your throwing sessions and maybe forget about throwing with your upper body and really focus on working from the floor upwards.
Its all about javelin now so don't think too much about the training plans anymore.
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Post by jiunlin on May 4, 2008 4:20:30 GMT 1
hello everyone. ive got four videos of yesterday's training. feel free to comments. (: seen a sports dr yesterday (like finallyyy), confirmed the issue on my foot is called sinus tarsi syndrome. had an injection, and now's awaiting the jab to work, which takes about four days. no jumping, no sprinting at the moment, and we'll see what will happen next week. ive been posted physio sessions to teach me how to walk properly again. got to change my biomechanics. the main reason for my injury is the prolong impact acting on my foot, guess its mainly caused by the wrong way of throwing. trying to adjust myself to the softstep right now so i can lessen the weight acting on the right foot. uk.youtube.com/watch?v=5AIEkVyCw8Muk.youtube.com/watch?v=X9iSvWO0eAguk.youtube.com/watch?v=KGp36b0Oh1Iuk.youtube.com/watch?v=xO5-oAu0hO4
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Post by sam on May 22, 2008 11:14:25 GMT 1
how did your comp go on the 17th?
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Post by jiunlin on May 22, 2008 13:51:57 GMT 1
hello sam. it wasnt very good. ankle was already hurting when i was warming up. it got worst during the throws. it went to such a stage where i have to take out my spikes to mobilised the toes after every each throws. only managed a 50m. one of the throws went pretty well over the 54/55 mark, but i fault it! was struggling for a balance and stepped on the line! lol!
im now going to get my ankle back into perfect condition before the next comp and will not to do anything stupid again to worsen my injury man. anyway, its getting a whole lot better, so its brilliant. so i failed my ultimate goal this year to qualify for asian jrs. ill just do my best to strive for the best results from this situation now i guess. :/
oh oh, how are you doing, mate?
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Post by jiunlin on May 22, 2008 14:08:14 GMT 1
oh a video of the whole comp was recorded by my friend. if anyone has got 5mins to spare, heres the link:) uk.youtube.com/watch?v=tiejRPJXi4oim the thrower at 2.56 and 3.17 / 3.18
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Post by wez on May 25, 2008 22:01:22 GMT 1
I've had a look at your throws and there are really just 2 main things to work on. 1 you need to get your body more sideways on during the cross step phase so that when you hit the impulse stride and activate the hip(soft step) you have more pulling range. At the moment you are so front on that your left side is not providing the block it needs to to transfer the runup momentum, add that to less pull range and the results are clear. 2 You are not turning your right foot over before the upper body activates. Keep the upper body sideways on and only unwrap it as a result of the right foot turning over and driving the hip. Basically your arm should not move atall until your left plant leg is firmly on the ground and the right hip has moved from sideways to fully forwards. Look at this photo sequence, and notice how the right foot begins to turn over in 8 which activates the hip at the same time. In 9 the plant leg is almost down and the whole left side of the body is erect and 'blocked off' The left side barely moves between 9 and 12. You can then see that the arm does not move atall in 11 even though the plant leg and block are fully in place. It only begins the pull when the hips are fully extended and front ways on. Notice that in 11 the whole body is extended and no weight atall is on the right leg- the left leg stays firmly on the ground from 11-15 and left side stay erect blockig the throw until the jav is finally released. It is this huge throwing base and large ammount of time working the lower body against the block that gives the maximum transfer of runup momentum. Currently you have a short base and collapse your left side away early which lets the throwing arm begin early and you lose all of that wonderful contact time with the ground and just fall out of the 'bow position' immediately. www.brianmac.co.uk/javelin/photo.htmThe fundamental physics behind great javelin throwing is to gradually buildup speed down the runway and then suddenly stop the left side of the body, the right side now has all of the runup momentum and accelerates against the left. By leaving the arm back at the furthest point it gets the greatest acceleration and you should not let go of the javelin until it has overtaken your left 'blocked' side and you begin to lose balance over the plant leg. By keeping that block solid all the way until the javelin is gone you transfer the maximum speed into the javelin. Facing facts you have already thrown a pb without really achieving this, produce a solid left block and see what happens.... This is your mission for the season.
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Post by jiunlin on Jun 28, 2008 13:23:33 GMT 1
hey there guys, just wondering, anyone ever experience such cramps like these? (seen in the vids) uk.youtube.com/watch?v=Lm4oeMdqOgw (o.37 onwards) im having it atm, big time!
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Post by jiunlin on Feb 15, 2009 15:20:08 GMT 1
time to clean the dust accumulating here? havent update this tread for a long time. i dont know where ive been tbh. can anyone please view this two clips and tell me what do you think of my throwing now? i need feedbacks badly. thank you very much, thank you very much, thank you very much! www.youtube.com/watch?v=42-6BdXEorMwww.youtube.com/watch?v=0RyO9RnoFmchow has everyone been?
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Post by wez on Feb 15, 2009 21:32:57 GMT 1
I had a quick look and it seems that allround you have developed some good consistency and are applying the forces in the direction of the throw quite well.
There are 2 obvious things that you are doing wrong right now, 1 you are looking at the javelin as you go down the runway and then turn at the last minute to look ahead. I would instead recommend you to fix your eyes ahead on the horizon right from the start and keep them there until the javelin has left your hand- this will keep your trajectory stable and help you to stop leaning into the throw.
Number 2 is a big one, you are not giving your body time to develop the bow effect. You seem to be leaning forward in a hurry to get the javelin out of your hands. You need to keep a neutral position with the body, not leaning forward or back and leave the javelin behind you with the upper body sideways. Don't start doing anything with your arm or upper body atall until the right foot has rotated around from the outside of the foot, bringing the right outer thigh through and hip extended forward. During all this the upper body must still be sideways and jav back- then the body makes a full bow position stretching from the right foot up the body to the right hand- which should be even further back! All the pressure at this moment is in your right hand and by driving over the straight left blocking leg you can transfer much of that force directly into the javelin.
I think you are doing all the right things technically but just not leaving time to develop the stretch- right now by the time you start to make a bow your elbow is level with your ear and the upper body is facing forwards and you are already beginning to fall over the left blocking leg. This basically wastes most of the energy you have created giving less into the javelin.
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Post by jiunlin on Feb 17, 2009 17:33:15 GMT 1
thanks wez. for some reason, i cant seems to throw as well as last time? or it dont seems to be as powerful as before. though eveything looks nicer now?
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