Whew! Very busy end of the week and weekend, but did manage to fit in some workouts. Also, will be switching the format of my training to as follows (hope to get it in an excel format sometime soon):
-timeline: may-power,june-speed,july-throwing (and overarching goal is get to mid 160’s for weight)
-plan to start throwing once a week, will think about moving to 2 days a week in june,3 days a week in july while up at school
-per week 3xlift,2xgeneral,1xthrowing,1xoff(,1xmassage?)
1 - lift 1
2 - general
3 - lift 2
4 - general
5 - lift 3
6 - off
7 - javelin
-am:
thrower’s warm-up
-prelift:
cardio machine/jump rope until sweat
oly lifts checks (5xfront squat, overhead squat,snatch squat)
- means concentration lift for the day
-leaving for school in the last week of June, unload the week before; move some volume around for vacation in couple weeks (will be very wary of overdoing HI, rather undertrain than over)
-3 set min, 7 set max
-fairly short rests, just catch breath, grab a drink, throw on more weight and go
key -> -lift name (1st week reps, 2nd week reps, 3rd week reps))
lift 1:
-clean and jerk(5,3,1)
*power squat(6,4,2)
-incline bench (8,6,4)
-row(10,8,6)
lift 2:
*power clean(5,3,1)
-full squat(6,4,2)
-overhead press (8,6,4)
-pull-ups(10,8,6)
lift 3:
-snatch(5,3,1)
-front squat(6,4,2)
*bench(8,6,4)
-upright row(10,8,6)
Post-lift:
-injury lifts (2x12xpullover stretch, ankle dorsi-flexion)
-core circuit (~500-1000 reps)
-stretch circuits(shj circuit, javelin circuit, anterior hip tilt circuit, w/spear circuit)
-ice where for as long as needed
pre-general:
-cardio until sweating
-thrower hurdle drills
-acrobat checks (human flag, pre-race jump, back flip)
general (max volumes if done alone, will adjust and mix and match, LI-HV to HI-LV overall):
-speedwork:
sleds(10-30m,~300m total)
hills(10-60s,~10 reps)
zones(penultimate crossover to 30m 3 pt,~300m total)
hurdle hops(5 hurdles, ~50 total contacts)
-medball:
javelin circuit(6 reps each, QUALITY)
distance throws(~10 reps/exercise,~50 reps total)
core workout(~20 reps/exercise,~100 reps total)
-fitness:
tempo(ie. cf big/small, King’s HS examples, etc.)
shj fitness circuits
cf bike workout
post-general:
-injury lifts(2x12xband pulls, x-band)
-self-massage
-yoga (10 poses: hit position, reset, hit position, hold until relaxed)
javelin:
-thrower’s warm-up
-pre-throwing drills
-throws (3-6 in approach-type set, stop when quality stops improving, work way from split standing throws to full approaches)
-cool-down jog
-shoulder complex 2x12
-15’ ice right arm