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Post by jiunlin on Mar 2, 2008 16:16:49 GMT 1
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Post by jiunlin on Mar 16, 2008 9:48:30 GMT 1
hello guys, i just came back from my first meet this season. went pretty well, won it with a new pb, 53.10m. what i felt was that i didnt really attack the runway, but i was feeling relaxed and good. the best throw's off a really good impluse, i could feel. some other throws were abit high up, but generally still fine. i hope to get a video of the throw soon, and then i'll post in online. cheers(:
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Post by wez on Mar 16, 2008 16:52:46 GMT 1
2008 Power phase 2 (3weeks)
Monday Medball, Plyo, Running Overhead shot 3x6 Forwards 4,1,2kg Backwards 5,3,4kg Medicine ball 3x6 4,2,3kg situp throw, seesaw throw, vertical jump throw, pass left pass right, swanbeck swing
1x6 mini box star jumps, mini box rebounds (alternating legs), SLJ, 3 bunny hops, and five stride bounds and into sandpit
Sprints 1x5 30m, 60m
Tuesday Strength Training and conditioning
Warmup 3x SHJ 5,4,3,3 Power Snatch, Back Jerk. 3x6 Front Squat, pullover to extended arm finish. pre-hab exercises for warm down, x arm flies, curling back raise, plate rotations, twisting with OL bar, hanging leg raise, calf raise.
Wednesday Easy jog 2km or an easy alternative cardio activity of your choice.
Thursday 20-30x 800g javelin throws, sub maximal effort to concentrate on only one thing, staying relaxed throughout the throw whilst performing excellent technique. Medball, Plyo, Running Overhead shot 3x6 Forwards 4,1,2kg Backwards 5,3,4kg Medicine ball 3x6 4,2,3kg back braced throw, hip driving chest pass, under-arm jump throw, pass under pass over, overhead rebound throw.
1x5 20m mini step sprint drill, mini x steps L&R, mini step sprint backwards, plant bounds, skipping bounds. 1x5 five hurdle legs swings, bunny hops over hurdles.
sprinting with javelin 1x5 30m forwards, full runups to plant leg finish.
Friday Strength Training and conditioning Warmup 6x SHJ 5,4,3,3 Power Clean 3x6 Bench Press, Back Squat, Pullover to chest finish. pre-hab exercises for warm down 1-3x10, x arm flies, curling back raise, plate rotations, twisting with OL bar, hanging leg raise, calf raise.
Saturday rest
Sunday 20-30x 800g javelin throws including around 1/3 with light-weight implement. Build up effort levels gradually to the end of the session so that you can build on you technique and timing through allowing you to peak on the last few throws. Do not continue the session when fatigue has set in, eg end on a good one!!!!
1x400m strides @90%
Note Start every session with some dynamic stretches to get you loose and warmed up and after training some static stretches to improve flexibility and prevent injury. Every throwing sessions make sure that you do the specific javelin stretches to ensure that you do not lose shoulder flexibility.
Try this for one week and see how the fatigue is, because the main target now is to be able to throw jav. If you are too tired to perform technique correctly i will reduce one of your othet sessions.
Have fun and congrats on the pb, there is more to come if you can stay away from those injuries so make sure you read your body and keep smart!
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Post by jiunlin on Mar 18, 2008 16:33:56 GMT 1
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Post by sam on Mar 18, 2008 19:12:34 GMT 1
very early left arm too!!!!
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Post by slinger on Mar 18, 2008 20:18:25 GMT 1
hey jiunlin!
awesome PB mate ;D
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Post by slinger on Mar 18, 2008 22:01:11 GMT 1
very early left arm too!!!! a quick question for jiunlin....were you asking for advice when posting your PB video or was it a video to show us all your new PB?
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Post by jiunlin on Mar 19, 2008 0:30:57 GMT 1
asking for advice mate!
could have gone so much longer if the jav is kept lower and arm not bend inwards.
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Post by slinger on Mar 19, 2008 15:23:55 GMT 1
hi mate, it's great that you have produced a PB in your first competition and long may that continue. i was thinking about your throwing the other day and tbh mate me and you are quite similar in our physical capabilities - some of your lifts are better than mine, some of my shot throws are better, our jumps similar, standing javelin throw distance similar i feel. so you do have the tools there to certainly to throw quite a bit further than you already have done, which is great. you wanted some words that may help you technically, well now isn't the time to be changing things drastically, so i don't and wouldn't expect you to try and change too much right now, but maybe after the season is done, or during a rest break from competing you may want to try one or two things. i remember you were asking me a while back about the phrase "throwing with your legs" and it certainly holds true that you really must use your lower body in order to have a successful throw. Your throwing from your PB video shows good mobility and actual throwing ability, but it's a throw imo that has very little use of the legs, it looks almost like a run and throw with the upper body then a struggle to stop. Can you see how at plant your upper body is quite far over the plant leg already? what this does essentially is by passes the actual function of the block and makes the whole delivery really short - there's very little time to apply force over. The function of the block is to provide a solid base for the upper body to work from and off, if performed correctly the run speed gained and carried through into the block can be transfered up the rest of the upper body in a sequence which ends with javelin release. To achieve a solid base and block well it takes practice and as i said earlier it isn't perhaps something to be thinking around competition period, but during your easy throws warming up it's perhaps something to bear in mind? An important aspect in achieving a good block is being in the correct position to do so, this ultimately means a wide base - a throwers base width is somewhat akin to their actual height i believe, some throwers however have extremely wide bases - vasdims vasilevskis is one that springs to mind. A wide base gives the left leg the correct angle into the plant to perform a successful blocking action, imo it should feel like you are going INTO your left leg not ONTO it. To achieve a solid, wide base you should be in the correct position to do so - observing elite athletes this would be at final right foot contact the right foot landing just and so ahead of the bodies centre of gravity, with the left foot well past the right foot, at moment right foot makes contact, it also helps if the right foot and lower right side work well in allowing run up speed to be transfered efficiently and quickly from the right to the left foot plant. When performed well, if you can create speed going into a solid block then the bodies centre of mass comes to a sudden jolt and it's this jolt which allows the stretch shortening cycle or the "stretch reflex" to occur, imagine if you will when the sudden block occurs the muscles stretch and during this the muscles store elastic energy. This is why the throw should never be one of a voluntary action with the arm to actually throw, but more a reaction to what has happened, particularly the way you have used your legs, hence that age old saying " throw with your legs" If you ever read any biomechanical literature on the event a good block is summed up by the greatest deceleration of the bodies centre of mass by the block, the quicker and higher the deceleration the better - if you look at your throw your centre of mass always continues to be traveling forward, hence why your speed gained on the run up is still obvious during recovery - again observing elite javelin throwers on their very best throws they have very little need to have recovery strides, as run up speed has efficiently been transfered into implement - very little wastage. imo mate, your elbow is fine, like all things in life, javelin begins from the ground. here's a throw of mine - very little from the top half at all, as seen by the little forwardness of my top half hit, not particularly quick either for me, but it has a good block, as i'm behind it and you can see my hips don't go forward much at all during delivery after the left foot has planted. that's about 60m, so if i can throw that easy, i have lots of faith in you mate doing that and much, much more! www.youtube.com/watch?v=xhOckU8inXo&feature=related
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Post by jiunlin on Mar 19, 2008 16:37:11 GMT 1
Thanks mate, certainly, that easy 60m of yours' great. easy, relax, and wicked legs. what a right knee bending, leaving the body further back.
i'll try to see what i can do about it. dont really wanna go too deep down to give the technique and massive change during this period, like you said.
cheers!
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Post by wez on Mar 26, 2008 15:28:46 GMT 1
Ok, i finally got around to looking through this and what slinger says is quite right but as mentioned we can't go changing everything now and basically your throw is pretty good as it is it just needs more range. eg a longer pull gives you a greater chance to apply force onto the javelin. If you freeze the vids at the classic 'bow' position you will notice that is is not very elongated and your body has already proceded the plant foot. I think that your range can be considerably improved by just one little tweak giving you a much more stretched out bow position and more effective block. Basically it all seems to happen during the impulse stride, you are in good position and attacking the throw but then you tilt your whole body (and hips/legs) back and your sightline also gets higher so that now as you land on the final right foot and activate the hip the left leg is raised up too high. The only way to get it down is for you to physically force it down straight into the plant position which in turn is slow and shortens your throwing base and now the upper body gets ahead of the legs as it is moving too quickly. The fix is very simple. As you attack the impulse stride keep your sightline down and do not tilt the body backwards, just maintain your neutral position. Now when the right foot comes down the left leg will be closer to the ground so that once the hip is activated it will automatically transfer your weight fowards onto the plant leg which will now occur much quicker giving you a wider base and not allowing the body time to get ahead. The result should be a far more stretched out bow position with more range and a more negative angle of attack on the javelin. Do you understand what i'm trying to say? it might help on the runway if you think about attacking the impulse stride directly forward keeping the feet close to the ground rather than leaping up into the air. If you need a better explantion just get in touch by the way how is training going otherwise, are you still too fatigued?
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Post by jiunlin on Mar 26, 2008 17:00:54 GMT 1
hey there mate! really, really good to see you again! thanks!!
yes, i think i roughly has got the idea about what you mean. I'll try things out tomorrow during throwing session.
well, im pretty well alright, and great with the training. Just loving the new intensity. Problem is that, i cant find a good 3kg medicine ball there, so ive got a bit of issue with that. after i got my ankles and legs hurt for a couple of weeks, i didnt really do much plyo. now, im just taking it up again for this phase, and gosh, sure it does feels great to be light and fast!
anyway, im fatigued, from school. final exams are coming. real soon. gosh.
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Post by jiunlin on Mar 26, 2008 17:22:21 GMT 1
oh, forgot to bring this up. next meet's on 20th april. a day after jav fest!
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Post by wez on Mar 27, 2008 11:30:34 GMT 1
That sounds perfect in terms of your training cycles. Am i right that you will finish your 3rd week of power phase 2 on the 6th April? If so that gives you 2 weeks to really get in top shape and still have time to recover. Let me know how the throwing session goes and maybe post up some vids too. You now have time to really prioritise your throwing sessions especially in the last 3 weeks up to the comp. It might be good to stretch out your 3rd week of the cycle into about 10-12 days so you are more recovered between sessions and you will still have time for an easy week afterwards. You just get ontop of the school work and i'll worry about your training schedule.
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Post by jiunlin on Mar 27, 2008 12:51:27 GMT 1
haha yes the 3rd week finishes at the 6th. i get what you mean, so i'll just continue with the program and allow two weeks of recovery? Your plans on stretching the 3rd week out sounds brilliant. It'll allow me to recover better for sure. at the moment, my right ankle's still bad. havent recover from monday's plyo. i'll get the ankle issue solve soon!
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