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3 Mar
Front Squats – 3 x 65kg, 3 x 75kg, 5 x 82.5kg
Stiff Leg Deadlift – 3 x 55kg, 3 x 62.5kg, 8 x 70kg
Around The Square – 3 x 4I had some calf issues from throw in practice on Monday so I skipped the Tuesday, I’m also not sleeping well so didn’t want to gym off 5 hours sleep. I ditched the 5 x 10 and doubled up on 5/3/1 on the Thursday to give my legs a bit of a break.
6 Mar
Running – 5km in 25:31
Again not feeling great today. I did the first lap of the athletics track in 1:56 and figured I’d try and hold a similar pace. It was only after a mile I settled on running 5km and ideally I would have finished in 25 flat as that’s 1 minute per 200m.
28 Feb
Technical Throws – 50
Handspring Practice – 15 attemptsHandsprings were short lived, I landed with a heavy impact on my calf and decided it’s not worth the injury risk.
2 Mar
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 85 Mar
Heavy Throws – 2 x 8 x 950g
Throw Ins (Session 27) – median 20.05mBarbell 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 median doesn’t do it justice as I had 21.6, 21.1, 21.2 and another 21.6 as part of the sequence. The ball was wet so I had some duff throws around 18m and it just so happened my 5th and 6th best throws were mediocre. It’s given me a lot of confidence going forward but I’m also questioning what a good improvement would be. The professional throws coach increases elite players by 5-15 metres, and with such a poor initial throw I’d want to gain at least 10m, but I’m probably only halfway there.
Here’s my gym setup where I can practice throws in quick succession
22 Feb
Power Grip – 4 x 3 x 5 secs
Sock Stretch – 50 repsNot as much strength today, I know when to back off.
24 Feb
Power Grip – 4 x 4 x 5 secs
Sock Stretch – 50 reps27 Feb
Left: 56.1, 57.9, 55.5
Right: 60.5, 59.6, 57.7Really nice to hit 60kg again and know it wasn’t a fluke. I can’t expect to get that much stronger if my sets & reps stay the same so at some point I’ll need to increase the volume.
Power Grip – 4 x 5 x 5 secs
Sock Stretch – 50 repsThe last set was tough and I had to do 4 + 1 reps. I’m careful not to fall into the trap of the Heavy Tension one by doing too much volume and burning out.
22 Feb
Around The Square – 3 x 4
Front Squats – 5 x 60kg, 5 x 70kg, 8 x 77.5kg
Stiff Leg Deadlift – 5 x 10 x 52.5kgBack after a week of rest and a short illness. I skipped ahead in 5/3/1 again, I feel ready to really challenge my legs.
24 Feb
Around the Square – 3 x 4
Stiff Leg Deadlift – 5 x 50kg, 5 x 57.5kg, 8 x 65kg
Front Squats – 5 x 10 x 65kgFront squats were tough, very tired legs after that. In danger of “majoring in the minors” as that’s not really the work set.
27 Feb
Running: 1 mile in 6:47
3 x 400m in 1:45 (2 mins) 400m in 1:24A good session, aiming for 7 minute mile pace and then going for it on the final lap. I then did the same pace for three circuits before the final effort was at the pace I’d like to eventually hold for a mile.
My legs are toast and my Oura ring is saying I haven’t recovered, which I would agree with. I changed my sleep pattern to get less total sleep but not as much night waking, I now have a regular 6am wake up which I’m still getting used to.
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.
