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Post by joedund on Mar 24, 2009 22:53:27 GMT 1
Hi,
I am 16 can you suggest any muscle exercises for the gym that will help me improve for my javelin throwing?
Thanks joe
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Post by sam on Mar 25, 2009 0:52:16 GMT 1
bent arm pull overs with arm extension! Cleans, snatch, and more pull overs!
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Post by dobster on Mar 25, 2009 13:52:45 GMT 1
bent arm pull overs with arm extension! Cleans, snatch, and more pull overs! Joe - if you embark on these exercise just make sure that you are shown how to do it properly and have a progressive and monitored plan. There are many exercises that you can do, with some of them depending very much on your physiological maturity. At 16 you dont need to lift heavy weights, and quite often body type exercises will easily suffice. Just make sure that you are well conditioned, can comfortably do body weight exercises (press ups, pull ups, tricep dips etc etc), can run freely and quickly and more impotantly you are comfortable technically. |
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Post by slinger on Mar 25, 2009 14:43:49 GMT 1
ditto dobster there - read that post well joe!
imo it is wise to spend some time learning the correct techinque for lifting weights - not so much stuff like bicep concentration curls! ;D but Power lifts such as Dead lifts and Squats - Bench presses too, these will really help you if you try to learn Olympic lifts like the Clean and the Snatch teaching you good posture etc etc.
to learn start with just an Olympic bar and some wooden training discs if you don't have any actual proper training discs - these are easy made if you use a normal disc as a template on some ply wood and cut it out with a jig saw.
personally i'd start with a proper Olympic bar rather than say a broom handle or similar as it is helpful that their is some resistence and a 15kg ladies bar or 20kg full sized one is perfect imo.
but certainly a good progression of bodyweight circuits etc and a diet of conditioning with light dumbbells and barbells doing a wide variety of auxillery exercises like shoulder press, different rows, pull ups, various curls, tri cep extensions, leg extensions, maybe some very light lunges etc etc [an endless list really] would stand you in good stead prior to beginning a weightlifting programme - even at 16 [and younger] imo it's perfectly fine to begin strength training, it's the progression that's the most important bit and not to jump in too soon too heavy.
anyway, there are many more experienced people on here than me, that's just my 2 pence worth.
any other Q's you'll get some good advice for sure.
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Post by joedund on Mar 25, 2009 17:59:05 GMT 1
Thanks all  I have been doing most of these but not all so thanks for ideas I have also got a medicine ball and I am struggling to think of javelin related exercises to do with it atm is there amy chance any1 could give me any suggestions ? Thanks |
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Post by Caroline on Mar 25, 2009 20:14:31 GMT 1
Who is your coach? He/she should have a whole raft of med ball exercises for you, there are loads!
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Post by slinger on Mar 25, 2009 21:46:44 GMT 1
a variety of medi balls is best btw - ranging from small 1-2kg ones that can do done one handed if needed to large 4kg, maybe even some 5's and 6's - i even have some 5,7 and even 10kg D balls. here's some info and one or two illustrations www.brianmac.co.uk/medball.htmother stuff like kneeling on one of the bigger balls with one knee doing various throws is good for core and working the small fixator muscles which give the bigger, more powerful muscles a base to work form are good. stuff like soccer arched back throws, or even off steps with say a 2kg ball can be a good and specific test if you measure distance. like caroline said there are absolutely loads. |
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I have been doing most of these but not all so thanks for ideas