Advice on my training pattern

[ta]

After a little bit of advice.

I havent competitvely thrown the javelin since leaving school, about 7 years ago, and really want to give it a go next season. Im a keen rugby player and have followed this training pattern for roughly the last 7 months.
Initial pre season training started in May, with the actual rugby season starting in the second week in September.

Phase 1
6 weeks May to mid-June hypertrophy

Phase 2
6 weeks mid-June to end of July strength and speed

Phase 3
throughout August to mid-September speed strength, power and explosive strength.

Since i finished phase 3 I am rotating each phase every 4 weeks throughout the rugby season which ends at the end of April.

Ive never actually prepared myself for a season of throwing the javelin and will really appreciate any advice.

Do i need to change my training pattern? (might be a silly question)

[wez]

The basic idea of your plan actually fits pretty well with what most jav throwers do so you don't need to change things too much but i would suggest as you have plenty of time to include some specific exercises to ensure you have the right level of mobility and that you are able to translate your general power into throwing.

for example

Practising your throwing technique

Specific stretches and mobility training + core work

developing throwing power through medicine ball throws etc

developing specific plyometric power.

If you need more pointers it might be best to explain what sort of training you currently do.

[ta]

Cheers Wez.

Im including pleanty of med ball work into my training at the moment.
Not so much on the plyo side though. I'll make sure i put some time into it.

Tom

[wez]

Sounds good, if you aren't already doing it i might also look to include some one handed throws in the medball sessions, for example weighted balls from 600-1500g as per javelin technique from 1-3 strides. That should help to train in some good specific throwing power and elasticity to get you properly ready for the summer. I recommend Nockenballs most as they can be gripped in the same way as a javelin and stop you from being lazy and just slinging them like you would a cricket ball.

www.podium-balls.co.uk/products/Javelinballs10

have a peek at the JCUK resource section for other ideas.

I hope you have a successful season.

[ta]

Ive just ordered myself some nocken balls.
Should the distance you throw these balls be relative to the distance you throw a javelin in anyway?

[wez]

Funny you mention that, it was brought up in a recent thread

thejavelinclub.proboards23.com/index.cgi?board=general&action=display&thread=1194888225