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Post by ivanpeacock on Oct 23, 2008 10:31:36 GMT 1
I'm looking for some advice and guidance on resistance training exercises for some of the older (14-17) throwers in my squad.
We already do a weekly / bi-weekly medi ball session, which Jeremy kindly helped me pull together, but now I'm looking to complement that (and add some variety to our weekly indoor sessions) with some javelin specific resistance exercises that are relevant and suitable for this age group.
Does anyone have a session plan that they could share with me, that includes details of the exercises, reps, sets, frequency, etc for both male and female throwers?
The types of exercises I think I need to focus on are things like press-ups, chin-ups, sit-ups, lunges, etc. I'm not looking to include any weight lifting.
If you have any docs that you think will be useful, feel free to email them to me at ivan_peacock@uk.ibm.com
Thanks in advance, Ivan
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Post by Administrator on Oct 23, 2008 14:18:58 GMT 1
Hi Ivan,
What equipment do you have available to you? Do you have any of the following: High ropes, rings, bars (for pull ups etc) benches, steps, wall bars medicine balls, anything else?
I think it would be easier to suggest ideas then.
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Post by ivanpeacock on Oct 23, 2008 14:35:36 GMT 1
Hi,
We train in a large sports hall. The facilities include:
- Loads of medi balls - Mats - Basketball hoops (good for a fun warm up/down) - Low wooden benches - A wall to throw against - Hurdles
Ivan
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Post by slinger on Oct 28, 2008 19:46:14 GMT 1
Hi, We train in a large sports hall. The facilities include: - Loads of medi balls - Mats - Basketball hoops (good for a fun warm up/down) - Low wooden benches - A wall to throw against - Hurdles Ivan with regards to wanting to introduce some javelin specific stuff i think you will already be doing some with the medi ball stuff that you do in the other session you mentioned that jezza helped you with. i mean at the end of the day it depends what you want to achieve, most right now are probably trying to get fit so a circuit involving the exercises you described and the medi balls could be done - your limited by imagination really. it's great you have hurdles available, use these as part of a javelin skill exercise set very low, doing steps over them sideways etc or/and later do them as part of the conditioning for ankles, hips and the core by setting them higher and going over them any which way you can think of - sideways, forward, back, spinning etc - the kids won't know what's hit their legs and glutes after ;D.....if you see jezza often he might be able to show you some hurdle drills or maybe get nieland down to show the kids and of course inspire them. i like to do skill stuff first after warming up, so anything javelin wise and perhaps small ball throws against the walls etc and then go on to doing stuff like circuits and that after - reason being i would want to do that when i am most receptive to learning new skills, and this imo is particularly important for the youngsters you are coaching as skill development is prime at that age and needless bad habits can be avoided.
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Post by ivanpeacock on Oct 30, 2008 8:25:18 GMT 1
Thank you slinger.
Since my original post on this subject, I have been in touch with Brian Parkes (who has sent me loads of useful info - thank you Brian) and Jeremy came over this week to run an indoor session for me, specifically to introduce us to a much wider variety of resistance training exercises.
I'm now in a much better position than I was this time last week, thanks to people I have met through this forum.
Slinger, I think I'll try your suggestion of doing the skill stuff before the medi balls / circuits. I've been doing it the other way round so far, so will switch it around and see what happens.
Ivan Reading AC
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Post by slinger on Oct 30, 2008 13:49:35 GMT 1
well you couldn't of picked a better person to get javelin info off that brian - a proper javelin fanatic if there ever was one.
any advice he gives you will be good advice indeed.
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Post by pj on Oct 30, 2008 23:42:42 GMT 1
I'll second that. He is very important to David. The best eyes you can have. Loads of good ideas. Unfotunately he doesn't like this forum because of some of the egotists that have berated him in the past. I am sure if anyone wants to learn from him they would probably still be able to PM him on beepee. If not PM me and I shall ease contact with The Mighty Parkes!
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