Pre-Comp (4 week block)
I’ve been using a Javelin thrower training template and have continued that into my 3rd and final phase. I introduce more throws here, both weighted and unweighted, as well as maintaining strength in the gym.
Technical Throws – 50
Handspring Practice – 31 attempts
The setup for my technical throws allows me to reset and throw again after 15-20 seconds, which helps a lot with efficient use of time. The focus is on applying an amount of backspin on release and working in the 70-80% intensity range. I also toyed with the idea of learning the flip throw, which would mean getting a good grounding in handsprings. I’m unlikely to get far in 4 weeks but it’s interesting to try at least.
Technical Throws, Standing with step through – 2 x 6 @ 60%
Technical Throws, Jogging with step through – 2 x 6 @ 70%
DB Power Snatch – 3 x 5 x 15kg
Bench Press – 3 x 5 x 80kg
A1 DB Pullover – 3 x 8 x 20kg
A2 Rotator Cuff (res band) – 3 x 8
The technical throws were good, focusing on maintaining the tension as I reach back and following it through the throw, crossing the imaginary “line” I’m standing behind. The next progression was to do that from a jog in and I felt I was doing well.
Heavy Throws – 2 x 8 x 950g (soccer ball partially filled with water)
Throw Ins (Session 26) – median 20.15m
Barbell Cleans – 3 x 5 x 50kg
Incline Bench Press – 3 x 5 x 70kg
A1 Swiss Ball MB Throws – 3 x 8 x 5kg
A2 Pull ups – 3 x 8
The heavy throws were good but left me a little fatigued and it took a few throws with a regular ball to get back in the rhythm. Once I did I was peppering the 20m line and felt like I could catch a really good one. This was one of my most consistent series of throws.
I don’t really do regular cleans but it was 60% of max. so I could get by. My legs are very sore from my other training so I didn’t push it.
Overall a good week, three more like that and then a 7-10 day taper.