training order

Athlete Development
1

I am designing a plan for a 16 yo decathlete. His season is over now,but has only been training for about 8 weeks do to a broken ankle in March. No prior weight training experience.So he will just do an extended AA period. Any ideas on how long the AA period should be. Bompa suggests that to do MS you should have 1-2 years experience.

Monday weights
Tuesday throwing
wednesday weights
Thursday throwing
Friday weights
Saturday throwing

I would also like to add Medicine ball workout twice a week.
Where should it be added?
There is no running right now as the ankle didn’t stand up to previous training. Will add back in 60 days. Where should it be added?
Competetion phase is next April and peak is June.

Thanks for any advice Joe

2

What sort of throwing?

Can he do work in the pool, either swimming or running (shallow or deep water).

Flexibility work.

Personally if he can’t handle running he will struggle with throwing.

Just some thoughts

3

He can run, just the continual pounding of the run workouts has caused tendonitis, so he back working on ankle strenght and flexabilty.

4

I am a bit the same. I can do high quality speed work, but longer or more volume work kills my body.

What sort of throwing.

I would seriously get him in the pool.

3 Weights and 3 throws is an awful lot of load on a body. You could possible combine the sessions.

IE Throws and weights

and do 3 pool sessions a week.

5

3 days of weights and 3 days of trowing?
NO way hose :rolleyes:
Body can’t take such sort of beating at that age.At least make sure you don’t do any hypertrophy exercises in the gym and stay in 3-5 rep range with a workout no longer than 40 effective lifting minutes.
Same for throwing short and intense , emphasis on technique.
Hope this helps,
Former Dechatlete :smiley: