Amazing throwers, I love the video. Technique at that level is so amazing to watch, everyone has their own style but they all achieve the same thing at the end, a big stretch and strong block! Its fun to watch the old javelin fly, the throwers nowadays like Thorkildsen and Pitkamaki would be launching the old javelin weighted that way. Plus I love the Radiohead song haha.
The meet was kind of a disappointment. I had been practicing my technique all week and things seemed to be coming together, but I started doing all the same old things again and couldn’t get a block. Threw a warm up at 55m, 2 competition throws at 53, and one at 54m. I believe this will be the last time I throw low 50m’s again, I am done making the same mistakes over again!
In any case, I have one more meet ahead of me. I am going to do lots of dry throws this week and some full throws, my approach is feeling very comfortable but I need to lead with my legs more. I am far too passive with them throughout the throw. I feel that I will be able to get them into position this next weekend and get some big throws. I am excited for another chance to compete.
So it’s the start of another outdoor season (2010), and a few things have changed so I’ll start with some new general info:
Age: 22
Javelin Experience: 2 years
Height: 1.90m (6’2’’)
Weight: 88.9kg (196lb)
Back Squat: 320lb (1RM)
Bench: 250lb (1RM)
Clean: ~250lb
Snatch: ~180lb
Standing Long Jump: 2.98m (9’9’’)
Vertical: 32in
Best marks:
Javelin: 60.98m
Discus: 34.89m
Shot put: 12.18m
100m: 11.73s
Long Jump: 6.09m
The biggest change since last year has been the incorporation of much more sprint volume. At first I introduced the horizontal jumps into training and now plan on training for the decathlon. My coaches and I developed a 14day training block for the different events based on what I will be competing in for the next 5 weeks. The hope is to break 6000pts this outdoor, then work heavily on hurdles, pole vault and high jump because I have no experience in those events. Hopefully my body will stay healthy throughout the process and I will be able to continue to compete even after college.
As far as javelin goes, my physical and mental training for the event has improved greatly since last season. I have a much better idea of what I need to do and have the ability to accomplish it. I have only thrown a few times in practice and in my first outdoor competition threw 6 PR’s consecutively (3 prelims, 3 finals). Came in 4th overall, ranked top15 in the East Region. I imagine I will have to hit around 64m to safely make it to regionals this year.
I will start keeping a log of my training again starting tomorrow with hurdles, shot, and long jump training. Here goes the new season!
Today’s Workout:
4x30m sleds/high start
2x30m blocks
2xlong jump runway
Shot technique work (low 40s)
Hurdle Technique
1x60m high start
Medball/Plyos (3xOHB, 3xTFH, 2xDHT, 3x5 Hurdle Hops@39")
3x3@95-100%
Back Squat (295)
Squat to Press 3x5 (175)
Bench (235)
Military Press 3x5 (135)
**Legs felt a little slow, some residual fatigue from this past weekend. Ate about 3/4lb of pasta and too many Chips Ahoy and milk. Took a multi-vitamin and early to bed.
Here’s a picture from the past meet (throw of 60.46m) from short approach.
Tempo Session today: 2.2km broken down
Medball/Core work
High jump practice
Legs felt very tired today, especially during high jump work. Had shin pain so backed off the jumps.
Tempo was good, working on finding the right pace for tempo work based on 100m time. Plan to start running in the 16-19s range for 100m tempo runs, a little faster than ive been doing. The faster pace definitely feels better; able to keep better posture and a higher speed without exercises between reps.
A big dinner, some vitamins, and lots of sleep in store for tonight. Some TV too, hopefully no homework.
Special Endurance: 1x350@95%
Javelin throws @90% from short approach
Discus work: stands and fulls
2x30m high starts
1x30m blocks
1x350m high start @95%
Weights: 3x3@95-100%
Power Snatch 165
Mid Thigh Pull 375
Bent over row 3x5 155
Upright Row 3x5 125
Glute Hams 3x5 25
Still a little beat down from the week. Used ice bath after practice and felt a lot better. Legs are starting to freshen up. Looking forward to meet this weekend. Doing 5 events: 100m, javelin, shot put, discus, and 4x400m relay. Really interested in seeing where my 400m time is right now, only got into the special endurance work over the past 4 weeks because of shins, but hopefully can come in low 50s vs. mid 50s. Not my strong point but definitely something to work on.
**Currently ranked top15 in Div 1 Javelin
Weekend Results:
100m: 11.83
Javelin: 61.22m
Discus: 35.65m
4x400m: 53.2 split
Threw pretty well this weekend. My best throws had technical problems but I felt like my speed was pretty good. I’m going to have to work from a longer approach to throw much further than mid-60s, but I have to clean up my release before that.
Discus went about as expected. I have many issues to deal with but I felt like some things came together. My throws were very flat and I didn’t get much explosion from the power position. I know I can throw over 40m but have to figure some technical things out first with the release.
The races felt very hard this weekend. The 100 I didn’t accelerate to a good enough speed and tried to continue accelerating way too far into the race because I fell behind.
In the 4x4, our squad entered a faster heat and got outpaced in the first leg by 3 or 4 seconds. I didn’t have anyone to race with within 50m so I just raced the way I was told. My time felt like a 57s, but turned out to be low 53 which I feel means I have better times in store if I can loosen up and get a better acceleration.
Overall I was very satisfied with how the meet went. Moved up my PR again. Fell back a few spots in overall NCAA ranking, but confident I can still throw further.
This week we go into maintenance and start freshening up, 3 more meets and then conference.
Speed Work:
2x30m High Start
4x30m Blocks (w squat throw)
1x100m High Start (95%)
Medball/Plyos
OHB, THT x2, Hurdle Hops3x5
Weights:
4x2
Back Squat: 255
Squat to Press: 155 (3x5)
Bench: 215
Military Press: 135 (3x5)
Working on hurdle technique and high jump today, plan to compete this weekend in shot put, high jump, long jump and 200m, maybe 4x4 unless next week. No 110 hurdles til probably the week before conference.
I can already tell my legs are starting to freshen up some, the decrease in volume is helping. Technique will be the biggest thing to work on in the coming week to make sure I can put up some good marks at conference in the decathlon. Javelin I am mostly planning for regionals since my mark of 61.22m will most likely land me a spot in the East Regional.
Tempo:
3km tempo @ 17-18s 100m pace
Medball/Core Circuit
Shot put technique work and throws
High Jump run throughs
Had my first experience high jumping and it went pretty well. I am beginning to understand the technical aspects of it and just have to make myself hit positions. On one of my jumps I cleared the bungee at around 5’6, feel like I can definitely jump higher soon though. Another practice today to get ready for the weekend.
Wednesday: Special Endurance
Javelin, High Jump, Long Jump Work
Working on a longer approach for the javelin, threw 60m from 9-step.
Jumped with the bar for high jump practice. Had a lot of trouble “running away from the bar”, and ended up landing ON the bar multiple times. Starting height at the meet this weekend is 5’10’’ so hope to GET UP for that.
Long jump mark stayed the same, technique in the air is getting a lot more natural, just have to take more speed into the takeoff.
Special Endurance: 2x250
250s in 32s. My endurance is lacking still, haven’t been doing special endurance for a very long time so my runs slow down a lot past 150. I have the 200m this weekend and hope to run sub24.
Thursday: Tempo
Traveled to the local high school and practiced pole vault for the first time ever. My teammate is a pole vaulter/multi who has a lot of experience in the vault and had me run through drills with him for about 2 hours. I ended the session clearing somewhere between 9-10ft. Technique was very choppy and I had trouble doing a lot of the basic things right. It was very exciting to do though and I hope to keep practice up at least once a week.
Tempo (pool) Medball and Core circuit
Friday: Light Speed/Weights
2x30m block starts on curve
Shot technique
Weights:
Back squat @95% of Monday 3x2
Bench @95% of Monday 3x2
Cooldown and Stretch
Getting ready for the meet tomorrow.
11:30am Long Jump
1:30pm High Jump
1:30pm Shot Put
4:05pm 200m
Shooting for PR’s across the board.
Results:
Long jump: 5.53m
High jump: 1.68m
Shot put: 12.62m
200m: 23.74s
The long jump was a disappointment. My jumps feel fine, but I think the speed is lacking. The board at the meet was not very stiff and would rattle if you hit it, but hardly an excuse for 5.5m.
High jump I should have cleared 5’8’’ and maybe more. My first jump was easy and probably my best, and then my mechanics were off for the jumps at 5’8’’. Good height, but stayed over the bar too long.
Shot put went well, a PR and finally broke 40ft in a meet.
200m my legs were shot, but still ran a PR. I had a great start, but the lane next to me false started due to bad blocks. My second start was not nearly as clean but managed to gain some ground near the end of the race.
Overall it was an okay meet, hoped for greater improvements in the jumps, but can’t expect it all the time. Really wanted to throw the javelin and can’t wait to do it next week. Will have some really good competition and shooting for 65m!
Monday: Speed Work
High Jump: Technique work. Some run-throughs and full jumps over bungee.
Javelin: Long approach throws.
Hurdles: Technique work and pop-overs.
2x30m blocks
1x60m high start
3xtoss for height (12lb)
2xdouble hop toss w/ runout
3x4 hurdle hops
Maintenance Weights: 4x2
Back squat
Squat to press
Bench
Military Press
Ice + Ibuprofen
Tuesday: Tempo
2.5k Grass Tempo 100s & 200s (17-18s, 38-40s)
*first half of tempo went well, all times came in 17, 38. Ended at 18, 40. Lower legs felt a little drained so went and did contrast and iced.
Medball/Core
Discus/Shot Technique and throws
Wednesday: Special Endurance
2x30m high starts
1x300m @ 90-95% 40.s
Weights: 4x2 Maintenance
Mid Thigh Pull
Power Snatch
Bent over row + Upright Row
Glute Ham
*Legs felt some pain today after warmup, tempo yesterday seemed to bother them and cut some of the 30’s today. Cold tank and some ibuprofen and hopefully they will be fine by tomorrow. Getting ready to PR in javelin on Friday, supposed to have competition, 1 guy throwing 67m and another 71m. Will be exciting to watch!
Thursday: Light Tempo
Some light pool tempo and a core circuit
Sand walks for shins
Stretching and ice
Some preparation for the javelin tomorrow, throwing in the mid-afternoon in 80+ degree weather. Going to be a scorcher!
Results:
Javelin: 63.81m
Discus: 38.13m
Both throws went very well this weekend. I threw another 2m farther in jav and 3m in discus and came in 2nd overall in the javelin. My technique from the short approach is getting better and better, but from watching the videos I still lack a significant blocking motion and much speed into the throw. Luckily now I have some video to work with technically.
http://www.youtube.com/watch?v=rKs2GWQV8-E
Just 2 weeks until conference, next weekend we go to a small meet so I can practice pole vault and either high jump or the hurdles. My javelin mark will likely get me to regionals, so I can relax a bit on my focus there, but definitely want to throw a little farther for conference to get on the podium. It’s going to be a tough 2 weeks of technique work.
Monday: Speed
Shot Technique
Hurdle Technique
4x30m blocks
2x60m blocks
3x4 hurdle hops
Weights: Maintenance
Back Squat
Squat to Press
Bench
Military Press
*Legs felt fresh, no shin pain. The warm weather definitely helps the workouts. I had some technique difficulties with both shot put and hurdles, but some things went well. Just having trouble getting into a good position from the glide, I had a few stand throws around 12.5m but couldn’t throw further with a glide. Hurdles I just have to work on more consistently and hopefully will have it down enough to finish at conference.
Tuesday: Tempo
Pole Vault
High Jump
1k tempo @17s 100, 37s 200 pace
Medball/Core
*The technique work today was not as good as it has been. I had some upsides to both vault and high jump, but very many things to work on still. In both I am still not hitting positions and I could take more speed into the jump (if the technique holds). I feel that I could safely clear 9ft in vault and 5’6’’ in high jump, but these marks are much too low to score good points in the dec.
Wednesday: Special Endurance
Javelin (~8 throws)
Long Jump
4x30m runways w/ popups
6 landings
1x350m @ 46s
1x4 hurdle hops
Weights: Maintenance 4x2
Mid Thigh Pull 350
Power Snatch 135
Bent over row/Upright Row
Glute Ham
*My technique for javelin has definitely improved, but there are very specific things that I need to work on like staying behind the block and keeping my leg straight. Long jump we moved back to an 8-step and my running mechanics improved a lot, I feel more smooth approaching the board and could pop-up more effectively. My landing still needs some work.