ben you body builder you! i'm sure that programme is straight out of this month's flex magazine ;D
i know your throwing better than most i think and for definite your overall flexibility is a slight weakness, or has been.
your weight/strength training programme is similar to mine in that they have the same volume and intensity for sets and repetitions, they are basically a typical bodybuilder's schedule - but we aren't body builders - if body building was all you need to become a javelin thrower then every bloke in the gym would throw it miles and they can't throw a javelin for toffee ;D
a general programme like this one is fine for giving a good foundation and grounding for later more intense periods of training or if you do feel you need to increase lean muscle mass, as i do - i think you are being wise in that because this is your first winter of training you are giving yourself a good general conditioning. Always remember though, have a reason for doing something, if that makes sense? it's very important we do things that we need to help us, don't fall into the trap - well, so and so is doing it then i must.
i would also suggest that the training you do is periodised, so that each phase or block of training you do has a different emphasis working on the different aspects we need to improve our physical capabilities - the main goal at the end to be at your physical peak when you want, so for us - the summer season or in particular a certain competition.
performing the same schedule for many months will induce staleness, boredom and possibly have a de-training effect.
creating a yearly plan - a macrocycle will help avoid the above and maximise your training and competition performance.
the yearly plan is then broken down into training phases [mesocycles] which can last for several weeks and then broken down further into weekly sections [microcycles] listing details of what you are doing on a daily basis.
typical general training phases many people do are -
initial conditioning/hypertrophy
maximum strength
power/speed
competition phase
recovery period
for somebody like me whose aim this coming season is to peak at one particular time i would periodise in that order and do it only once, for athletes that may want to multiple peak, so might have an early peak - say in May time and then peak for a second time in October they would need to cycle the training phase again in a form and double periodise - i did this in 2000 with the world juniors being in october.
it is up to you what your priorities are to how long each phase lasts.
utilise the basic principles of any training to your programmes and you will be not only be smart training but getting the most out of your limited time to train.
remember they are -
progressive overloading [as you get stronger and adapt to your current load you up it in some way, sets, reps or weight can be increased]
specificity [perform exercises which are specifically benefiting your event or the type of training you want to do]
variability/adaption [vary the training you do, varying your training will have a bigger impact that the same schedule forever, hence the need for periodisation]
recovery [the body must have time to recover in order to adapt to the training performed]
de - training [ de - training - the effect that staleness can bring about and the effect that not training for even short periods of time can bring about where you lose fitness levels]
...so GCSE PE did come in handy then!
