Hi all,
Just starting a new thread since my training regiment will be significantly different than what I was doing in my last journal. I compete in college track and field. Freshman year I walked-on to my college’s team as a sprinter, but, since I do not have great speed endurance or top speed, once my coach say me throw a tennis ball and found out that I could throw a javelin 160 feet with very little formal training my event got switched to the javelin. I will not be returning to the team until Spring 2014 where I will have sophomore eligibility. Until then, I am suppose to try and get up to a weight of 165 lbs and get very flexible to make up for my lack of size compared to the other javelin throwers in the league. I have trouble adding weight as far as adding bodyfat (can never get above 10%), though even if I don’t eat very much, as my weights go up I definitely see muscular hypertrophy. I will especially be keying in on hypertrophy and stretching for the first month and will evolve my program from there depending on my needs (may try to compete in a Summer meet). The key for me will be to make sure that my weights are not plateauing and that I give significant time to stretching after workouts (flexibility is average with shoulder mobility a bit below average). I plan to use a pretty simple program to start, which I will be writing myself. I will outline some background info and my plan. As usual, any input or questions about what I’m doing would be much appreciated!
sex: male
age: 19
height: 5’7"
weight: 144 lbs
bf%: ~5%
latest max numbers:
-bench 200
-squat 385
-power clean 250
-snatch 160
PR’s:
100m - 11.3h
55m - 6.89
60m - 7.43
vertical jump - ~3’
Plan:
1 - off
2 - lower
3 - upper
4 - yoga
5 - lower
6 - upper
7 - yoga
-will ice throwing shoulder every day after training. will take ibuprofen, too, after throwing sessions
lower:
-5xpower clean
-5xsquat
-2x10:
hamstring curl (alt single leg negatives)
calf raise
-ankle dorsi-flexion, x-bandx20
upper:
-5xbench, lat pull-down
-2x10:
incline db bench
(each) one arm row
triceps ext
(each) db biceps curl (alt)
lateral raises
incline flys
shoulder press
seated row
bench dips
bentover raise
-shoulder complex (thumbs up raises, abduction/adduction, scarecrows), bandpulls, pullover stretchx20
-will go 10,8,6 as far as reps go for major lifts, going week by week. will start with easy first set and move weight up accordingly over the five sets
-2x10 lifts are really just beach lifts. wont go too heavy or really even keep track of weights for those. really just to get the volume i’ll need for hypertrophy
-x20 lifts are for injury prevention/stability. easy lifts to end the workout
-after lifting, I will do ~500 reps of core, and then will stretch the corresponding body parts
-on yoga days i’ll get some blood flowing then will use yoga to improve my balance and ROM
-I’ll use the thrower’s warm-up from my school before each workout and will do a couple athleticism checks (backflip, human flag) at some point each week (a major reason I was able to walk-on to the team was I proved to have some raw athleticism, so I think it’s a good idea to maintain some of the skills I have that can help prove this)
-after warm-up, before lifts, i will do 5 reps of each of the olympic lift catches. this is not only to improve my technique in them, but to work on hip, wrist and shoulder ROM
goals:
(before Spring 2014 season)
-gain 10 lbs
-throw 185 ft
(by end of Spring 2014 season)
-weigh 160 lbs
-throw 60m
(down the road)
-weigh 165 lbs
-3xbw squat (495), 2xbw power clean (330), 1.5xbw bench (250)
-throw 70m
my previous journal can be found here: http://www.charliefrancis.com/community/showthread.php?22409-2nd-Year-College-Javelin