Off-Season Training for Track and Field Throwers

1. 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 ClinicFeb 2011

2. About me • 8 years of Strength & Conditioning at DI, DII, DIII Levels (Temple, LaSalle, PLU) • M.Ed., Temple University • B.S. University of Puget Sound • NSCA, CSCS • USATF Level 2 • USA Weight Lifting Club Coach ClinicFeb 2011

3. Outline • Commonalities of all Throwers • Weighted Throwers Conditioning • Javelin Throwers Conditioning • Strength for Weighted Throwers • Strength for Javelin Throwers ClinicFeb 2011

4. Commonalities • All throws come from a loaded “power” position • There is a pre-stretch ammoritization phase before each throw • Center Body Strength is a High Priority • Total body power is a High Priority ClinicFeb 2011

5. Fitness • Javelin • Highest aerobic demand • Hammer • High anaerobic demand • Shot/Disc • Low aerobic demand/Moderate anaerobic demand ClinicFeb 2011

6. Absolute Strength • Shot Put • High Strength Demand • Hammer • High Center Body Strength Demand • Disc • High Center Body Strength Demand • Javelin • High Gymnastic Strength Demand ClinicFeb 2011

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

8. Weighted Throws Conditioning • Conditioning should be minimal unless improving body composition will improve performance • Do not run your throwers • Anaerobic events do not need aerobic work • Kettlebell circuits, barbell complexes • Repetition on throws can be “the best” method for conditioning • Push the lifting tempo up (w:r ratio) ClinicFeb 2011

9. Weighted Throws Conditioning • Conditioning should be minimal unless improving body composition will improve performance • Do not run your throwers • Anaerobic events do not need aerobic work • Kettlebell circuits, barbell complexes • Repetition on throws can be “the best” method for conditioning • Push the lifting tempo up (w:r ratio) ClinicFeb 2011

10. Weighted Throws Conditioning Do not run your throwers • Anaerobic events do not need aerobic work • Kettlebell circuits, barbell complexes ClinicFeb 2011

11. Example • KB Swing x 30 • KB Halo x 15ea • KB Snatch x 15 each • KB Halo x 15 each • KB Front Squat x 10 • Repeat ClinicFeb 2011

12. KB Complex Demo • KB Swing x 30 • KB Halo x 15ea • KB Snatch x 15 each • KB Halo x 15 each • KB Front Squat x 10 ClinicFeb 2011

13. Javelin Throwers • Basic fitness work • 300’s, 200’s • Incline Treadmill walking and X-Over walking/running • Med Ball Throws • Single Arm, Double Arm, Lunge Stance, Squat Stance • Kettlebell • Turkish Get Up, Swing, Figure 8 Swing, Alt. Swing, Waiters Carry • Throw and retrieve for time (20, 30, 40 minutes) ClinicFeb 2011

14. Javelin Throwers • Basic fitness work • Incline Treadmill walking and X-Over walking/running • Med Ball Throws • Single Arm, Double Arm, Lunge Stance, Squat Stance • Kettlebell • Swing, Figure 8 Swing, Alt. Swing, Waiters Carry ClinicFeb 2011

15. ProgrammingAugust-November • Corrective and Preparatory in Nature • Most 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 Clean ClinicFeb 2011

16. ProgrammingAugust-November ClinicFeb 2011

17. ProgrammingNovember-February • Primary emphasis will be explosive power • Majority of sets will be 1-6 reps • Secondary emphasis will be absolute strength ClinicFeb 2011

18. ProgrammingNovember-February ClinicFeb 2011

19. Suggested Reading • Kenn, Joe. Strength Coach Playbook • Zatsiorsky, Vladimir. Science and Practice of Strength Training • Bompa, Tudor. Periodization • Siff, Mel. Supertraining ClinicFeb 2011