Preparation Phase
Pre-competition
phase
Competition
phase
Monday
Javelin Drills
Weight Training
Core Stability work
Hill runs
Tuesday
Javelin Drills
Wednesda Weight Training
y
Core Stability work
8 x 100m strides
Thursday Rest
Friday
Rest
Javelin Drills
Weight Training
Saturday
Core Stability work
8 x 100m strides
Competition or Rest
Competition
Sunday
Rest
Rest
Rest
1. JAVELIN DRILL
To achieve maximum distance in the Javelin the athlete will have to balance three
components - speed, technique and strength. The information on this page is for a
right handed thrower.
Throwing the Javelin comprises of the following phases:
Start
Carry
Withdrawal
Transition
Pre-delivery stride
Delivery
Recovery
Skill Drills
Running activities without the Javelin
At a steady speed
With acceleration
Sideways
At a steady speed
With acceleration
Throwing drills can also be performed using a medicine ball, Javelin or sling ball
2. WEIGHT TRAINING
The development of all round strength is best achieved via circuit training and then
progressing this through weight training.
Muscle Movement
Muscle contraction is initiated by an electrical charge from the central nervous
system. The exercise that causes the greatest amount of electrical activity within
the muscle group will potential produce the greatest gains in mass and strength.
Lorenzo Cornacchia (Bompa et al. 1998)[1] conducted a series of Electromyographic
(EMG) tests to determine which exercises generated a high level of stimulation with
in each muscle group. The results were as follows:
Muscle
Exercise
Pectoralis Major
Pectoralis Minor
Medial Deltoids
Posterior Deltoids
Anterior deltoids
Biceps Brachii
Triceps Brachii
Latissimus Dorsi
Rectus Femoris
Biceps femoris
Semitendinosus
Gastrocnemius
Strength Endurance
The aim is to develop muscles that are able to to produce repeated contractions
under conditions of fatigue. This requires high repetitions (15+) with light loading
(30-50% of 1RM). Appropriate for field sports, rowing and martial arts.
Power
The aim is to develop fast powerful movements. This requires medium number of
repetitions (6-10) with medium to heavy loading (70-80% of 1RM). Appropriate for
power based events e.g. sprinting, jumping (long jump), throwing (Javelin).
Maximum strength
The aim is to enable maximum loads to be lifted. This requires low number of
repetitions (1-5) with heavy loads (80-100% of 1RM). Appropriate for Power Lifting,
Olympic Lifting, Shot Putt.
Size with strength
The aim is to increase muscle size. This requires medium to high number of
repetitions (8-12) with medium to heavy loading (70-80%+ of 1RM). Appropriate for
Bodybuilding or sports like USA football where increased size is a valuable asset.
Repetitions
% Load
Repetitions
% Load
Repetitions
60
17
75
10
90
65
14
80
95
70
12
85
100
How Much?
The amount of weight to be used should be based on a percentage of the maximum
amount of weight that can be lifted one time, generally referred to as one repetition
maximum (1RM). The maximum number of repetitions performed before fatigue
prohibits the completion of an additional repetition is a function of the weight used,
referred to as repetition maximum (RM), and reflects the intensity of the exercise. A
weight load that produces fatigue on the third repetition is termed a three repetition
maximum (3RM) and corresponds to approximately 95% of the weight that could be
lifted for 1RM.
For maximum results, athletes should train according to their genetic predisposition.
An athlete with a greater proportion of slow twitch muscles would adapt better to
endurance training and a muscular endurance program using more repetitions of a
lighter weight. An athlete with a greater proportion of fast twitch muscles would
benefit from sprint training and a muscular strength program using fewer
repetitions of a heavier weight. Dr F. Hatfield's Muscle Fibre Test may help you
determine your predominate muscle type.
Load - Repetition Relationship
The strength training zone requires you to use loads in the range of 60% to 100% of
1RM. The relationship of percentage loads to number of repetitions (rounded up) to
failure is as follows:
% Load
Repetitions
% Load
Repetitions
% Load
Repetitions
60
17
75
10
90
65
14
80
95
70
12
85
100
How Many
The number of repetitions performed to fatigue is an important consideration in
designing a strength training program. The greatest strength gains appear to result
from working with 4-6RM. Increasing this to 12-20RM favours the increase in muscle
endurance and mass.
One set of 4-6RM performed 3 days a week is a typical strength training program.
The optimal number of sets of an exercise to develop muscle strength remains
controversial. In a number of studies comparing multiple set programs to produce
greater strength gains than a single set, the majority of studies indicate that there is
not a significant difference.
Handling heavy weights in the pursuit of strength will require a recovery of 3-5
minutes between sets, but only minimum recovery should be taken if strength
endurance is the aim. The majority of athletic events are fast and dynamic, and
therefore this quality must be reflected in the athlete's strength work.
Muscular strength is primarily developed when 8RM or less is used in a set. How
much load you use depends upon what it is you wish to develop (Kraemer et al.
1996)[2]:
Your condition
Your weight
A recovery of three to five minutes or longer will allow almost the complete
restoration of ATP/CP.
Rest Interval between sessions
The energy source being used during the training session is probably the most
important factor to consider. During the maximum strength phase, when you are
primarily using the ATP/CP energy pathway, daily training is possible because
ATP/CP restoration is completed within 24 hours. If you are training for muscular
endurance (muscle definition) then you require a 48 hour recovery as this is how
long it takes to fully restore your glycogen stores (Gollnick et al. 1974) [3].
As a 'rule of thumb' 48 hours should elapse between sessions. If training
strenuously, any athlete will find it extremely difficult to maintain the same level of
lifting at each session, and the total poundage lifted in each session would be better
to be varied (e.g. a high, low and medium volume session) each week.
Which weight training exercises?
The exercise must be specific to the type of strength required, and is therefore
related to the particular demands of the event (specificity). The coach should have
knowledge of the predominant types of muscular activity associated with the
particular event, the movement pattern involved and the type of strength required.
Exercises should be identified that will produce the desired development. Although
specificity is important, it is necessary in every schedule to include exercises of a
general nature - e.g.
Power Clean
Power Snatch
Bench Press
Back Squats
Deadlift
Tricep Press
Bicep Curls
Sit Ups
Calf Raise
Leg Curls
Leg Extension
Leg Press
These general exercises give a balanced development, and provide a strong base
upon which highly specific exercise can be built.
1. BOMPA, T.O. et al. (1998) Serious Strength Training. Leeds, UK:, Human
Kinetics, p. 124
2. KRAEMER, J. et al. (1996) Strength and Power Training: Physiological
Mechanisms of Adaptation. Exercise & Sport Sciences Reviews, 24 (1), p. 363398
3. GOLLNICK, P.D. et al. (1974) Selective glycogen depletion pattern in human
muscle fibres after exercise of varying intensity and at varying pedalling
rates. The Journal of Physiology, 241, p. 45-57
-Side Plank
-Bridge
-Superman
b. Dynamic Floor Exercise
- Side lying hip abduction
- Oblique crunch
- Straight leg raise
- Lying windscreen wipers
KIBLER, W. B. et al. (2006) The role of core stability in athletic function. Sports
medicine, 36 (3), p. 189-198
LEETUN, D. T. et al. (2004) Core stability measures as risk factors for lower
extremity injury in athletes. Medicine & Science in Sports & Exercise, 36 (6),
p. 926-934
WILLARDSON, J. M. (2007) Core stability training: applications to sports
conditioning programs. The Journal of Strength & Conditioning Research, 21
(3), p. 979-985
4. Hill Training
5. Hill running has a strengthening effect as well as boosting your athlete's power and is
ideal for those athletes who depend on high running speeds - football, rugby, basketball,
cricket players and even runners. To reduce the possibility of injury hill training should
be conducted once the athlete has a good solid base of strength and endurance. In this
article Tulloh (1992)[2] identifies the benefits of the various forms of hill training.
develops co-ordination, encouraging the proper use of arm action during the driving
phase and feet in the support phase
a. Short hills
Short hills of 5 to 10 second duration will help improve the Adenosine Triphosphate and
Phosphate-creatine (ATP+PC) energy system and hills of 15 to 30 second duration will help
develop the ATP+PC+muscle glycogen energy system. Example of short hill sessions:
b. Medium Hills
c. Long Hills
These hills can be used in two ways:
Strength development
Session 1
Need a hill with a slope of approx. 10% and a length of 200 metres to 400
metres
Run up at approx 5km pace with rapid stride rate and good knee lift
Session 2
Session 3 (treadmill)
Treadmill at 3% incline
Run up at approx 10km pace for 3 minutes
Session 4 (treadmill)
Speed development
Over speed training can be achieved by running down a hill. The difficulty is finding a suitable
hill with a safe surface.
References
1. CLARKSON, P.M. et al. (1992) Muscle function after exercise-induced muscle
damage and rapid adaptation. Med Sci Sports Exerc. 24 (5), p. 512-520
2. TULLOH, B. (1992) The Power of Hills. Peak Performance, 18, p. 10-12
9. PLYOMETRICS
a. Lower Body
-drop jumping
Comyns (2012)[4] recommends the key coaching points for the drop jump are:
Standing based jumps performed on the spot (low intensity) - Tuck Jumps, Split Jumps
Jumps from standing (low-medium intensity) - Standing long jump, Standing hop,
Standing jump for height
Multiple jumps from standing (medium intensity) - bounds, bunny hops, double footed
jumps over low hurdle, double footed jumps up steps
Multiple jumps with run in (High intensity) - 11 stride run + 2 hops and a jump into
sandpit, 2 stride run in + bounds
Depth jumping (high-very high intensity) - jumps down and up off box (40 to 100cm),
bounding up hill
Eccentric drop and hold drills (high-very high intensity) - hop and hold,
bound/hop/bound/hop over 30 metres (athletes stop and hold on each landing before
springing into the next move), drop and hold from a height greater than one metre
Examples
Tuck Jumps
Split Jumps
Squat Jumps
Intensity
Low
Low to
Medium
Medium
High
Drop jumps
High
Speed bounds
4 x 20 metres
High
1. LOHMAN, T.G. (1989): Assessment of body composition in children. Pediatr. Exerc. Sci.
1, p. 1930.
2. BOMPA, T. et al. (2005) Periodisation Training for Sports. 2nd ed. USA: Human
Kinetics
3. SCHMIDTBLEICHER, D. (1992) Training for power event. In: Komi PV (ed) Strength
and power in sport. Blackwell Scientific, London, pp 381-395
4. COMYNS, T. (2012) Exploding into action, Athletics Weekly, December 6 2012, p. 58-59
10.
A. Standing torso
-Stand back to back 1 metre apart
B. Hamstring curls
C. Chest push
Feet together
Step forward and push ball upwards and towards your partner
D.Vertical extensions
Bending your knees back to your chest the ball is then kicked back to your
partner
Take the ball back, ensure hands are high, shoulders stretched and chest out
Step forward and throw the ball to your partner, keeping the arms straight
H.Abdominal curl
Knees bent
How much?
An effective workout with medicine balls can be achieved in about 30 to 40 minutes, if the
athlete works efficiently. Carry out two or three sessions per week with a recovery period of 36
to 48 hours between sessions. Each session should be made up of 8 to 10 exercises with the
athlete performing 2 to 3 sets of each exercise. If the athlete is to develop strength and muscular
endurance then conduct 6 to 12 repetitions of each exercise. If the athlete is to develop muscular
endurance rather than strength then conduct 12 to 30 repetitions.
The weight of medicine ball - 3Kg for boys and 2Kg for girls.
References
1. JONES, M. (1997) Strength Conditioning with Medicine Balls. Leeds: The
National Coaching Foundation
11.
COMPLEX TRAINING
General Phase
In this phase the athlete should complete all sets of the weights exercise with a recovery of 60
seconds/set. This is followed by a three minute rest before performing all sets of the matched
plyometric exercise with a recovery of 90 second/set
Exercise
Reps
Rest/Set
Squats
3
12RM
60
seconds
Bench Press
3
12RM
60
seconds
Barbell Lunge
3
12RM
60
seconds
3
12RM
60
seconds
Abdominal crunches
3 20
60
seconds
Vertical Jumps
3 10
90
seconds
3 10
90
seconds
Step Jumps
3 10
90
seconds
3 10
90
3 minutes rest
pass
seconds
3 10
90
seconds
Note: 12RM - a weight which only allows you to complete a maximum of 12 repetitions of the exercise before you
are fatigued
Specific Phase
The plyometric exercises in the specific phase must be specific to your sport/event. The athlete
conducts one set of the weights exercise followed immediately by one set of the Plyometric
exercise e.g. 6 squats, 6 drop jumps, 3 minutes rest, 6 squats, 6 drop jumps (with minimal
recovery between the squats and drop jumps).
3 6 (12RM) means 3 sets of 6 repetitions using a load that would produce 12 repetitions max
(RM)
Exercise
Reps
Rest/Exerci
se
36
(12RM)
36
3 minutes
36
Barbell step ups
(12RM)
Hops (each leg)
35
3 minutes
Bench Press
36
Plyometric press (12RM)
up
35
3 minutes
36
(12RM)
3 10
3 minutes
Squats
Drop Jumps
Barbell Lunge
Box Jumps
Competition Phase
The plyometric exercises in the competition phase must be specific to your sport/event. As in the
specific phase of training, the athlete conducts one set of the weights exercise followed
immediately by one set of the plyometric exercise.
2 4 (8RM) means 2 sets of 4 repetitions using a load that would produce 8 repetitions max
(RM)
Exercise
Reps
Rest/Exerci
se
Squats
Hops (each
leg)
24
(8RM)
26
5 minutes
Bench Press
Plyo press
up
24
(8RM)
25
5 minutes
Barbell
Lunge
Speed
bounds
24
(8RM)
2 10
5 minutes
3 and 4 above could be replaced with Clean and Jerk - 3 to 5 sets of 3 to 5 reps @ 85 to 95%
1RM with a 5 minute recovery between each set.
The program is conducted on 3 consecutive days each week.
References
1. BRANDON, R. (1999) Jumpers, Throwers and sprinters can improve their
results by using the Complex system. Peak Performance, 114, p. 2-5