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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.
21 Feb
Technical Throws – 50
Handspring Practice – 31 attemptsThe 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.
23 Feb
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 8The 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.
26 Feb
Heavy Throws – 2 x 8 x 950g (soccer ball partially filled with water)
Throw Ins (Session 26) – median 20.15mBarbell 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 8The 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.
15 Feb
Power Grip – 4 x 4 x 5 secs
Sock Stretch – 50 repsWhile I can’t do more than 4 reps I realised I can do an extra set to increase volume.
17 Feb
Power Grip – 4 x 4 x 5 secs
Sock Stretch – 50 reps20 Feb
Left: 53.8, 60, 59.2
Right: 57.2, 58.1, 57.1Wow, I wasn’t expecting that. My previous best L & R was 55.5kg & 56.4kg, those were comfortably beaten today. I had 4 hours sleep and took paracetamol with caffeine in, not sure if that’s having a performance enhancing effect (the caffeine, not the sleep deprivation :-D).
Power Grip – 4 x 4 x 5 secs
Sock Stretch – 50 repsThese were noticeably easier to close, but I didn’t want to rush out and add volume. I’ll add a rep next week if my new strength holds.
14 Feb
Throw Ins (Session 25) – 10 throws, median 19.25m
Hmm, a slight backwards step. This is proving harder than expected to see consistent improvements.
16 Feb
Bench Press – 5 x 4 x 80kg
Push Press – 5 x 4 x 55kg
A1 EZ Skull Crushers – 3 x 8 x 33.5kg
A2 EZ Bicep Curl – 3 x 8 x 33.5kg19 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 – 3 x 7
Rotator Cuff Resistance Band – 2 x 10A good training week. I still need to sit down and write the next phase but I only really want to do another 4-6 weeks of this if I’m not getting anywhere.
8 Feb
Front Squats – 5 x 65kg, 3 x 75kg, 8 x 82.5kg
Stiff Leg Deadlifts – 5 x 10 x 52.5kg
Around The Square – 3 x 4REHAB
2 foot line hops – 2 x fwd/bwd x 15 secs, 2 x left/right x 15 secs
The single foot version caused my MCL injury, nice to progress to this.
10 Feb
Stiff Leg Deadlifts – 5 x 55kg, 3 x 62.5kg, 5 x 70kg
Front Squats – 5 x 10 x 65kgTough front squats but I’ve been on 62.5kg for a while and I have room to move up. I’m not entirely sure that I’m doing stiff leg and not just doing RDL, I try my best but my knees like to bend a little.
13 Feb
Running – 4 x 100m (100m walk)
4 x 100m (50m jog, 50m walk)
4 x 100m (100m walk)I was in the mood for something faster today. There was a huge headwind on the home straight which meant I was running 15-15.5 secs on the back straight and then 16.5-17.0 on the home. The reps can progress to 3 x 5 and the recovery can move from 100m walk, to 50m jog 50m walk, to 100m jog, to 30 secs standing. I might throw some 200’s in there too.
5 Feb
Left: 51.6, 49.7, 48.7
Right: 51.4, 50.6, 48.9That brings 8 weeks to an end. My average from a best of 3 started at 49-50kg, rose to 54kg by week 6 then reached a plateau and even dropped a bit when I tried to take days off.
I’ve been using the Heavy Tension Grip Master (9lbs) but have now ordered the XX-Heavy (13lbs). I skipped the 11lbs because I can probably do a few reps on the most difficult one already.
8 Feb
Power Grip – 3 x 10 x 5 secs
Sock Stretch – 50 repsI switched from holds to reps on the finger extensor work (stretching a sports sock, hence the exercise name). I ditched the Power Pinch as my little finger doesn’t need its own workout.
10 Feb
Power Grip – 2 x 3 x 5 secs (NEW XX-Heavy Tension Grip Master)
Sock stretch – 50 repsWow. There’s a considerable size difference which makes wrapping my fingers round the new one quite tough. I can’t quite put the middle section of each finger over the end which is a little frustrating. My little finger can’t close it but the other three finger can (index finger only just!). All future exercises will be with the XX-Heavy tension unless specified.
13 Feb
Power Grip – 4,3,4 x 5 secs
Sock stretch – 50 repsLeft: 54.0, 52.6, 53.4
Right: 51.8, 52.8, 53.4Still settling into this new gripper, it’s so much harder but I’ve gone from 9lbs to 13lbs which is almost 50% so no real surprise. If I took up a new exercise in the gym and could only do 3-4 reps I’d expect to take months to reach 10 reps, so we’ll see. I’ll test my grip each Sunday and if it keeps trending upwards I’ll stick with it.
