Soccer Ball Throw Ins (Oct 2021)

[Fraser_9to5]

WEEK 11

22 Dec

Technical Throws – 10 x 10
26,28,2×30,32,34,2×36,38ft
Heavy Throws – 4 x 5 x 950g
Skull Crushers – 4 x 8 x 28.5kg
Pull ups – 6 x 6
Hollow Rock – 6 x 25 secs

For my technical throws I’m now aiming for a point on the wall that represents crossbar height. If I get consistently near it I move back a few feet. I found having slightly offset thumbs (so one is about an inch above the other) and finishing the throw with my hands in the direction of the target helped a lot. I went straight into my other midweek session as I missed a few days of training.

WEEK 12

27 Dec

Technical Throws – 20
Throw ins (Session 21) – 10 throws, median 19.9m
MB Slams – 4 x 5 x 5kg
Pull ups – 6 x 6
DB Pullover – 4 x 8 x 8.5kg
Resistance Band ISO hold – 3 x 3 x 15 secs

29 Dec

Technical Throws – 2 x 10
36ft, 36-42ft
MB Slams – 4 x 5 x 5kg

Absolutely sodden ground, soaking wet so a waste of a session. Instead of 10 of each distance I moved a few feet every time I hit the target exactly. Good to know for future sessions that 40ft+ is possible.

1 Jan

Technical Throws – 20
Throw Ins (Session 22) – median 18.95m
MB Slams – 4 x 5 x 5kg
Skull Crushers – 3 x 8 x 31kg
BB Rows – 3 x 8 x 50kg
Pull ups – 3 x 6
Seated Plate Twist – 3 x 20 x 5kg (20 touches, 10 per side)

I got discouraged by a really poor series of throws and set about overhauling my whole training. It’s possibly an overreaction, but I want to approach this like javelin training in which case there would be some periodisation. It’s currently a mish mash of strength, power, technical drills and could do with some structure.

I’ve written up a GPP style plan which I will run for 4 weeks, it’s a very basic strength template with bench press, rows, overhead pressing and pull ups.

[Fraser_9to5]

GPP (4 week block)

3 Jan 2022

A1 Bench Press – 4 x 8 x 60kg
A2 Underhand Barbell Rows – 4 x 8 x 60kg
B1 Push Press – 3 x 5 x 50kg
B2 Pull ups – 3 x 6
V situps – 3 x 15
Russian Twists – 3 x 20 x 10kg

I know a rule of thumb is that you should be able to row what you can bench, so I kept both at 60kg. For push press I couldn’t be bothered to take my 15kg plates off the bar so I used that and was disappointed I couldn’t do 8 reps.

5 Jan

A1 Bench Press – 4 x 8 x 62.5kg
A2 Underhand Barbell Rows – 4 x 8 x 62.5kg
B1 Push Press – 3 x 6 x 50kg
B2 Pull ups – 3 x 6
V situps – 3 x 15
Russian Twists – 3 x 30 x 10kg

Quite quick to jump up the weight and will probably do the same next week. My 1RM should still be about 100kg so 60kg is quite comfortable.

8 Jan

EZ Bar Skull Crushers – 4 x 8 x 33.5kg
EZ Bicep Curls – 4 x 8 x 26kg
MB Slams – 4 x 5 x 5kg
Planks (1 arm 1 leg) – 3 x 60 secs

I must have miscalculated last time because 33.5kg was a bit too heavy for me, 31kg must be what I meant to write. Bicep curls can go heavier, but overall a solid week of training.

[Fraser_9to5]

10 Jan

A1 Bench Press – 4 x 8 x 65kg
A2 UH Barbell Rows – 4 x 8 x 65kg
B1 Push Press – 3 x 7 x 50kg
B2 Pull ups – 3 x 7
C1 L-Sit – 3 x 15 secs
C2 Russian Twists – 3 x 30 x 10kg

12 Jan

A1 Bench Press – 4 x 8 x 65kg
A2 Underhand Barbell Rows – 4 x 8 x 65kg
B1 Push Press – 3 x 7 x 50kg
B2 Pull ups – 3 x 7
C1 L-Sit – 3 x 20 secs
C2 Russian Twists – 3 x 30 x 15kg

15kg was a bit much, I had no real stability moving the weight.

15 Jan

EZ Bar Skull Crushers – 4 x 8 x 28.5kg
EZ Bicep Curls – 4 x 8 x 31kg
MB Slams – 4 x 5 x 5kg

I did my MCL so was a bit worried about getting into position for skull crushers with a heavy weight.

17 Jan

A1 Bench Press – 4 x 8 x 67.5kg
A2 UH Barbell Rows – 4 x 8 x 67.5kg
B1 Push Press – 3 x 8 x 50kg
B2 Pull ups – 3 x 8

A bit jerky with the rows, also had to skip weights due to my knee. So pleased I could do the full session though.

19 Jan

A1 Bench Press – 4 x 8 x 67.5kg
A2 Underhand Barbell Rows – 4 x 8 x 67.5kg
B1 Push Press – 3 x 8 x 50kg
B2 Pull ups – 3 x 8

Quite tough, I can’t really push with my knee so push press is a lot closer to a strict press.

22 Jan

EZ Bar Skull Crushers – 4 x 8 x 31kg
EZ Bicep Curls – 4 x 8 x 31kg
MB Slams – 4 x 5 x 5kg

Good week of training, I can probably bench 70kg next week but not row it. EZ bar work can go up to 33.5kg too.

[Fraser_9to5]

24 Jan

A1 Bench Press – 4 x 8 x 70kg
A2 UH Barbell Rows – 4 x 7 x 70kg
B1 Push Press – 3 x 8 x 52.5kg
B2 Pull ups – 3 x 8
L-Sit ISO – 3 x 20 secs

26 Jan

A1 Bench Press – 4 x 8 x 70kg
A2 UH Barbell Rows – 4 x 7 x 70kg
B1 Push Press – 3 x 8 x 52.5kg
B2 Pull ups – 3 x 8
L-Sit ISO – 3 x 20 secs

29 Jan

REST

I decided to drop the final session so I’m fresh for testing my throw in distance.

[Fraser_9to5]

SPP (3 week block)

Throw Ins (Session 23) – median 19.2m

I needed a few throws to get back in the rhythm as it’s been 4 weeks. My best was 20.8m in this series so I’m near where I was and the SPP block should improve my power.

Bench Press – 10 x 75kg, 4 x 5 x 80kg
Push Press – 5 x 4 x 55kg
A1 EZ Skull Crushers – 3 x 8 x 31kg
A2 EZ Bicep Curl – 3 x 8 x 31kg

My GPP bench press has been within myself so I didn’t know what I could actually do with a max effort. I stuck 75kg on the bar and tried a set of 10, meaning a predicted 1RM of 100kg and my 4 x 5 was to be 80% 1RM. The arm superset was with a minutes rest and was a nice challenge.

5 Feb

Incline Bench Press – 5 x 4 x 70kg
DB Pullover – 5 x 4 x 25kg
A1 DB Row – 3 x 8 x 30kg
A2 Pull ups – 8,8,5
Rotator Cuff Resistance Band – 2 x 10

I rarely do incline bench so 70kg was a complete guess based on my flat bench weight. The DB pullover is another exercise I have minimal experience with and I thought my lats were going to come off at full extension. The 60 seconds rest got the better of me and I couldn’t do the third set of pull ups.

View this post on Instagram

A post shared by 9to5strength (@9to5strength)

I’m optimistic this 3 week phase can add a metre or two to my average throws.

[Author]

Posts