Clinic Feb 2011 Off-Season Training for Track and Field Throwers Chris Wood, M.Ed., CSCS, USAW Head Strength & Conditioning Coach Assistant Track and Field Coach (Field Events) Pacific Lutheran University

About me 8 years of Strength & Conditioning at DI, DII, DIII Levels (Temple, LaSalle, PLU)8 years of Strength & Conditioning at DI, 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 CoachUSA Weight Lifting Club Coach Clinic Feb 2011

Outline 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 Commonalities All throws come from a loaded power positionAll throws come from a loaded power position There is a pre-stretch ammoritization phase before each throwThere is a pre-stretch ammoritization phase 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 JavelinJavelin –Highest aerobic demand HammerHammer –High anaerobic demand Shot/DiscShot/Disc –Low aerobic demand/Moderate anaerobic demand

Clinic Feb 2011 Absolute Strength Shot PutShot Put –High Strength Demand HammerHammer –High Center Body Strength Demand DiscDisc –High Center Body Strength Demand JavelinJavelin –High Gymnastic Strength Demand

Clinic Feb 2011 Final Commonality All throwers MUST have a firm grasp of how to load and unload the hip joint.All throwers MUST have a firm grasp of how to load and unload the hip joint.

Clinic Feb 2011 Weighted Throws Conditioning Conditioning should be minimal unless improving body composition will improve performanceConditioning should be minimal unless improving body composition will improve performance Do not run your throwersDo not run your throwers –Anaerobic events do not need aerobic work Kettlebell circuits, barbell complexesKettlebell circuits, barbell complexes Repetition on throws can be the best method for conditioningRepetition on throws can be the best method for conditioning Push the lifting tempo up (w:r ratio)Push the lifting tempo up (w:r ratio)

Clinic Feb 2011 Weighted Throws Conditioning Conditioning should be minimal unless improving body composition will improve performanceConditioning should be minimal unless improving body composition will improve performance Do not run your throwersDo not run your throwers –Anaerobic events do not need aerobic work Kettlebell circuits, barbell complexesKettlebell circuits, barbell complexes Repetition on throws can be the best method for conditioningRepetition on throws can be the best method for conditioning Push the lifting tempo up (w:r ratio)Push the lifting tempo up (w:r ratio)

Clinic Feb 2011 Weighted Throws Conditioning Do not run your throwers –Anaerobic events do not need aerobic work Kettlebell circuits, barbell complexesKettlebell circuits, barbell complexes

Clinic Feb 2011 Example 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 –Repeat

Clinic Feb 2011 KB 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 Basic fitness workBasic fitness work –300s, 200s –Incline Treadmill walking and X-Over walking/running Med Ball ThrowsMed Ball Throws –Single Arm, Double Arm, Lunge Stance, Squat Stance KettlebellKettlebell –Turkish Get Up, Swing, Figure 8 Swing, Alt. Swing, Waiters Carry Throw and retrieve for time (20, 30, 40 minutes)Throw and retrieve for time (20, 30, 40 minutes)

Clinic Feb 2011 Javelin Throwers Basic fitness workBasic fitness work –Incline Treadmill walking and X-Over walking/running Med Ball ThrowsMed Ball Throws –Single Arm, Double Arm, Lunge Stance, Squat Stance KettlebellKettlebell –Swing, Figure 8 Swing, Alt. Swing, Waiters Carry

Clinic Feb 2011 Programming August-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 mobility –Develop hip mobility –Develop a lunge pattern –Develop a squat pattern –Teach athletes the big four Bench, Squat, Deadlift, and CleanBench, Squat, Deadlift, and Clean

Clinic Feb 2011 Programming August-November

Clinic Feb 2011 Programming November-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 strength

Clinic Feb 2011 Programming November-February

Clinic Feb 2011 Suggested Reading Kenn, Joe. Strength Coach PlaybookKenn, Joe. Strength Coach Playbook Zatsiorsky, Vladimir. Science and Practice of Strength TrainingZatsiorsky, Vladimir. Science and Practice of Strength Training Bompa, Tudor. PeriodizationBompa, Tudor. Periodization Siff, Mel. SupertrainingSiff, Mel. Supertraining