Clinic Feb 2011

Off-Season Training for Track Off-Season Training for Track and Field Throwersand Field Throwers

Chris Wood, M.Ed., CSCS, USAWChris Wood, M.Ed., CSCS, USAWHead Strength & Conditioning CoachHead Strength & Conditioning Coach

Assistant Track and Field Coach (Field Events)Assistant Track and Field Coach (Field Events)Pacific Lutheran UniversityPacific Lutheran University

About meAbout me

• 8 years of Strength & Conditioning at DI, 8 years of Strength & Conditioning at DI, DII, DIII Levels (Temple, LaSalle, PLU)DII, DIII Levels (Temple, LaSalle, PLU)

• M.Ed., Temple UniversityM.Ed., Temple University

• B.S. University of Puget SoundB.S. University of Puget Sound

• NSCA, CSCSNSCA, CSCS

• USATF Level 2USATF Level 2

• USA Weight Lifting Club Coach USA Weight Lifting Club Coach

Clinic Feb 2011

Clinic Feb 2011

OutlineOutline

• Commonalities of all ThrowersCommonalities of all Throwers

• Weighted Throwers ConditioningWeighted Throwers Conditioning

• Javelin Throwers ConditioningJavelin Throwers Conditioning

• Strength for Weighted ThrowersStrength for Weighted Throwers

• Strength for Javelin ThrowersStrength for Javelin Throwers

Clinic Feb 2011

CommonalitiesCommonalities

• All throws come from a loaded “power” All throws come from a loaded “power” positionposition

• There is a pre-stretch ammoritization There is a pre-stretch ammoritization phase before each throwphase before each throw

• Center Body Strength is a High PriorityCenter Body Strength is a High Priority

• Total body power is a High PriorityTotal body power is a High Priority

Clinic Feb 2011

Fitness Fitness

• JavelinJavelin– Highest aerobic demandHighest aerobic demand

• HammerHammer– High anaerobic demandHigh anaerobic demand

• Shot/DiscShot/Disc– Low aerobic demand/Moderate anaerobic Low aerobic demand/Moderate anaerobic

demanddemand

Clinic Feb 2011

Absolute StrengthAbsolute Strength

• Shot PutShot Put– High Strength DemandHigh Strength Demand

• HammerHammer– High Center Body Strength DemandHigh Center Body Strength Demand

• DiscDisc– High Center Body Strength DemandHigh Center Body Strength Demand

• JavelinJavelin– High Gymnastic Strength DemandHigh Gymnastic Strength Demand

Clinic Feb 2011

Final CommonalityFinal Commonality

• All throwers MUST have a firm grasp of All throwers MUST have a firm grasp of how to load and unload the hip joint.how to load and unload the hip joint.

Clinic Feb 2011

Weighted Throws ConditioningWeighted Throws Conditioning

• Conditioning should be minimal unless Conditioning should be minimal unless improving body composition will improve improving body composition will improve performanceperformance

• Do not run your throwersDo not run your throwers– Anaerobic events do not need aerobic workAnaerobic events do not need aerobic work

• Kettlebell circuits, barbell complexes Kettlebell circuits, barbell complexes

• Repetition on throws can be “the best” Repetition on throws can be “the best” method for conditioningmethod for conditioning

• Push the lifting tempo up (w:r ratio)Push the lifting tempo up (w:r ratio)

Clinic Feb 2011

Weighted Throws ConditioningWeighted Throws Conditioning

• Conditioning should be minimal unless Conditioning should be minimal unless improving body composition will improve improving body composition will improve performanceperformance

• Do not run your throwersDo not run your throwers– Anaerobic events do not need aerobic workAnaerobic events do not need aerobic work

• Kettlebell circuits, barbell complexes Kettlebell circuits, barbell complexes

• Repetition on throws can be “the best” Repetition on throws can be “the best” method for conditioningmethod for conditioning

• Push the lifting tempo up (w:r ratio)Push the lifting tempo up (w:r ratio)

Clinic Feb 2011

Weighted Throws ConditioningWeighted Throws Conditioning

Do not run your throwersDo not run your throwers– Anaerobic events do not need aerobic workAnaerobic events do not need aerobic work

• Kettlebell circuits, barbell complexes Kettlebell circuits, barbell complexes

Clinic Feb 2011

ExampleExample

• KB Swing x 30KB Swing x 30

• KB Halo x 15eaKB Halo x 15ea

• KB Snatch x 15 eachKB Snatch x 15 each

• KB Halo x 15 eachKB Halo x 15 each

• KB Front Squat x 10KB Front Squat x 10– RepeatRepeat

Clinic Feb 2011

KB Complex DemoKB Complex Demo• KB Swing x 30KB Swing x 30• KB Halo x 15eaKB Halo x 15ea• KB Snatch x 15 eachKB Snatch x 15 each• KB Halo x 15 eachKB Halo x 15 each• KB Front Squat x 10KB Front Squat x 10

Clinic Feb 2011

Javelin Throwers Javelin Throwers

• Basic fitness workBasic fitness work– 300’s, 200’s 300’s, 200’s – Incline Treadmill walking and X-Over walking/runningIncline Treadmill walking and X-Over walking/running

• Med Ball ThrowsMed Ball Throws– Single Arm, Double Arm, Lunge Stance, Squat Single Arm, Double Arm, Lunge Stance, Squat

StanceStance

• KettlebellKettlebell– Turkish Get Up, Swing, Figure 8 Swing, Alt. Swing, Turkish Get Up, Swing, Figure 8 Swing, Alt. Swing,

Waiters CarryWaiters Carry

• Throw and retrieve for time (20, 30, 40 minutes)Throw and retrieve for time (20, 30, 40 minutes)

Clinic Feb 2011

Javelin Throwers Javelin Throwers • Basic fitness workBasic fitness work

– Incline Treadmill walking and X-Over walking/runningIncline Treadmill walking and X-Over walking/running• Med Ball ThrowsMed Ball Throws

– Single Arm, Double Arm, Lunge Stance, Squat StanceSingle Arm, Double Arm, Lunge Stance, Squat Stance• KettlebellKettlebell

– Swing, Figure 8 Swing, Alt. Swing, Waiters CarrySwing, Figure 8 Swing, Alt. Swing, Waiters Carry

Clinic Feb 2011

ProgrammingProgrammingAugust-NovemberAugust-November

• Corrective and Preparatory in NatureCorrective and Preparatory in Nature

• Most sets will consist of 6-10 repsMost sets will consist of 6-10 reps– Develop thoracic mobilityDevelop thoracic mobility– Develop hip mobilityDevelop hip mobility– Develop a lunge patternDevelop a lunge pattern– Develop a squat patternDevelop a squat pattern– Teach athletes the big fourTeach athletes the big four

• Bench, Squat, Deadlift, and CleanBench, Squat, Deadlift, and Clean

Clinic Feb 2011

ProgrammingProgrammingAugust-NovemberAugust-November

Exercise Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

8 58 8 58 8 58 8 58 8 61 8 61 8 61 8 58 8 61 8 61 8 61 8 58

6 67 6 67 6 67 6 67 6 70 6 70 6 70 6 67 6 70 6 70 6 70 6 67

100 4 76 4 76 4 76 4 76 4 79 4 79 4 79 4 76 4 79 4 79 4 79 4 76

1-1 85 1-1 85 2-1 85 1-1 85 1-1-1 88 2-1 88 1-1 88 1-1 85 2-2 85 2-1 88 1--1 94 2-1 85

1-1 1-1 2-1 1-1 1-1-1 2-1 1-1 1-1 2-2 2-1 1--1 2-1

1-1 1-1 1-1 88 1-1-1 2-1 1--1 94 2-2 2-1 1--1

1-1 1-1 1-1 1-1-1 1-1 91 1--1 2-1 1--1

1-1 2-1 1-1 1-1-1 1-1 1--1 2-1

2-1 1-1 2-1

T MET.

4 55 3 58 3 61 6 49 4 58 3 61 3 64 6 49 4 61 3 64 3 67 6 49

4 3 3 6 4 3 3 6 4 3 3 6

100 4 3 3 6 4 3 3 6 4 3 3 6

4 3 3 4 3 3 4 3 3

U EXP. 4 3 3 4 3 3 4 3 3

6 70 5 76 4 82 6 61 8 67 6 76 4 85 6 70 6 76 4 82 3 88 6 70

6 5 4 6 8 6 4 6 6 4 3 6

100 6 5 4 6 8 6 4 6 6 4 3 6

L DEV 6 5 4 6 8 6 4 6 4 3

12 61 15 61 12 67 15 61 15 67 12 70 15 70 15 64 8 73 10 73 12 76 15 64

100 12 15 12 15 15 12 15 15 8 10 12 15

T SE. 12 15 12 15 12 15 8 10 12

NOTES:

Clinic Feb 2011

ProgrammingProgrammingNovember-FebruaryNovember-February

• Primary emphasis will be explosive powerPrimary emphasis will be explosive power

• Majority of sets will be 1-6 repsMajority of sets will be 1-6 reps– Secondary emphasis will be absolute strengthSecondary emphasis will be absolute strength

Clinic Feb 2011

ProgrammingProgrammingNovember-FebruaryNovember-February

Exercise Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

8 58 8 58 8 58 8 58 8 61 8 61 8 61 8 58

6 67 6 67 6 67 6 67 6 70 6 70 6 70 6 67

100 4 76 4 76 4 76 4 76 4 79 4 79 4 79 4 76

2 85 2 85 2 85 2 85 2 88 2 88 2 88 2 85

2 2 2 2 2 2 2 2

2 2 1 88 2 2 1 94

2 1 1 2 1 91 1

2 1 1 2 1 1

1 1 1

T MAX ST. 1

4 55 3 58 3 61 6 49 4 58 3 61 3 64 6 49

4 3 3 6 4 3 3 6

100 4 3 3 6 4 3 3 6

4 3 3 4 3 3

U EXP. 4 3 3 4 3 3

6 70 5 76 4 82 6 61 8 67 6 76 4 85 6 61

6 5 4 6 8 6 4 6

100 6 5 4 6 8 6 4 6

L DEV 6 5 4 6 8 6 4 6

1-1 85 1-2 85 2-2 79 1-1 85 3-1 82 1-1-2 79 2-2-2 79 2-2 76

100 1-1 1-2 2-2 1-1 3-1 1-1-2 2-2-2 2-2

T MET 1-1 1-2 2-2 1-1 3-1 1-1-2 2-2-2 2-2

4 55 3 58 3 61 6 49 4 58 3 61 3 64 6 49

100 4 3 3 6 4 3 3 6

U EXP. 4 3 3 6 4 3 3 6

NOTES:

Clinic Feb 2011

Suggested ReadingSuggested Reading

• Kenn, Joe. Strength Coach PlaybookKenn, Joe. Strength Coach Playbook

• Zatsiorsky, Vladimir. Science and Practice Zatsiorsky, Vladimir. Science and Practice of Strength Trainingof Strength Training

• Bompa, Tudor. PeriodizationBompa, Tudor. Periodization

• Siff, Mel. SupertrainingSiff, Mel. Supertraining