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Throws Training

The objective of this page is to provide some suggested programs for young or inexperienced athletes developing their technique and knowledge of the shot, discus, hammer and javelin events.

Before You Start

Before starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. Any application of this training program is at the athlete's discretion and risk.

Overview

The seasons training program is based on the six phases detailed on my Planning page where each phase comprises a repeated four-week plan. The workload in the first three weeks of the plan should increase each week (easy, medium, hard) and the 4th week comprises active recovery and tests to monitor training progress. The four-week cycle aims to build the athlete up to a level of fitness (3 weeks), allow recovery (1 week), build you up to a higher level of fitness, allow recovery and so on. Remember a plan is athlete specific and the results of the tests in the 4th week can be used to adjust the training in the next four-week cycle to address any limitations.

Coaching Points

When coaching the throws with young athletes focus on the following points:

  1. Safety first
  2. Low to high
  3. Slow to fast
  4. Hips before arms

Year Training Program

The plan is based on three training sessions per week with the major competition being in phase 5. The duration of each phase could be as follows:

  • Phase 1 - 16 weeks
  • Phase 2 - 8 weeks
  • Phase 3 - 8 weeks
  • Phase 4 - 8 weeks
  • Phase 5 - 8 weeks
  • Phase 6 - 4 weeks

The objective of each phase is as follows:

  • Phase 1 - General development of strength, mobility, endurance and basic technique
  • Phase 2 - Development of specific fitness and advanced technical skills
  • Phase 3 - Competition experience - the achievement of qualification times for the main competition
  • Phase 4 - Adjustment of the technical model, preparation for the main competition
  • Phase 5 - Competition experience and achievement of outdoor objectives
  • Phase 6 - Active recovery - planning preparation for next season

Suggestions as to the sessions for each phase are detailed below. I leave the content of each four-week cycle to you.

Key to notations and terms used

1-4 × 2-5 × 30-100m

  • 1 to 4 sets of 2 to 5 repetitions of a distance between 30 and 100 metres

Phase 1

Tuesday

  • Technique training - standing, approach, isolation, partial techniques, etc. (3-6 x 4-10 x practices).
  • General strength - Circuit or Weight training

Thursday

  • Special exercises combining specific strength, mobility and coordination. 30 - 60 minutes
  • Basketball or Volleyball or Squash, etc. 20-40 minutes

Sunday

  • 2nd event technique
  • 20 to 30 minutes of special exercises for the 2nd event
  • General strength - Circuit or Weight training

Notes

Phase 2

Tuesday

  • Technique training - progressive intensity (increase in strength and speed). Isolation, partial technique, full throws (short approach 3-5 stride - plus full approach javelin) with varying weight of implement (both heavier and lighter by no more than 20%). 3-6 x 4-10 x practices - normal implement - partial or full throw
    or 4-6 x 4-6 x alternating weight of the implement
    or 4-6 x 4-6 x alternating with/without weights jacket (5% body weight)
  • General strength - Circuit or Weight training

Thursday

  • Special exercises combining specific strength, mobility and coordination. 30-60 minutes
  • Sprints - 3-4 x 3-4 x 30m from blocks
    or Game of basketball, football, tennis etc.

Sunday

  • 2nd event technique
  • 20 minutes of special exercises for the 2nd event or 'main' event.
  • General strength - Circuit or Weight training

Notes

Phase 3

Tuesday

Thursday

  • 3-12 x throws as required using weight equal to or lighter than competition weight
  • Selected special exercises - emphasising speed
  • 4-6 x 30m sprints

Sunday

Notes

Phase 4

Tuesday

  • Technique training - progressive intensity (increase in strength and speed). Isolation, partial technique, full throws (short approach 3-5 stride - plus full approach javelin) with varying weight of implement (both heavier and lighter by no more than 20%). 3-6 x 4-10 x practices - normal implement - partial or full throw
    or 4-6 x 4-6 x alternating weight of the implement
    or 4-6 x 4-6 x alternating with/without weights jacket (5% body weight)
  • General strength - Circuit or Weight training

Thursday

  • Special exercises combining specific strength, mobility and coordination. 30-60 minutes
  • Sprints - 3-4 x 3-4 x 30m from blocks
    or Game of basketball, football, tennis etc.

Sunday

  • 2nd event technique
  • 20 minutes of special exercises for the 2nd event or 'main' event.
  • General strength - Circuit or Weight training

Notes

Phase 5

Tuesday

Thursday

  • 3-12 x throws as required using weight equal to or lighter than competition weight
  • Selected special exercises - emphasising speed
  • 4-6 x 30m sprints

Sunday

Notes


Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (2007) Throws Training [WWW] Available from: https://www.brianmac.co.uk/tplans/throws.htm [Accessed