clinic feb 2011 off-season training for track and field throwers chris wood, m.ed., cscs, usaw head...
TRANSCRIPT
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