LAST UPDATED ON Friday October 31 2003
LAST UPDATED ON Friday October 31 2003
Beginning Weight Training for the Throws, a Program for the Young Throwerby Patrick Wyatt.
Patrick Wyatt is the head track coach at Sweet Home High School in Amherst New York. His article pertains to a basic training schedule for the beginning thrower. Sweet Home throwers have won 12 New York State championships in the shot and discus since 1981 and the best results by their throwers have been: Men Shot Put (12lb) 18.28m (59'-11" 3/4), Discus 1.6Kg 52.00m (170'-7"), Women Shot Put 15.09m (49'-6"), Discus 52.42 (172'0")
For the past 10 years we have used the following method with great success. We have had throwers increase their strength levels consistently with few, if any, Plateaus. At the heart of this routine is our belief that at the beginning of a thrower's Career in high school that 50% of your training time should be spent in the weight room. A lack of strength is the one universal problem that can prevent a thrower from improving And learning technique. Weights are the best method for acquiring strength and have A "self motivating" factor built in! If today you bench press 100 lbs and 10weeks later You bench 140 lbs you know your getting stronger and if you keep training you will get Even stronger in the future. We use a "split routine". It consist of dividing the body into two parts, the upper And lower body and working one part one day and the other the next. Remember this is a basic program for young high school athletes. As much as possible we have tried to isolate the body areas. The following will give you an idea of how we alternate upper and lower body schedules.
I Mon. I Tues. I wed. I thur. I Fri. _ I WEEK 1
I upper I lower I upper I lower I upper I
I mon. I tues. I wed. I thur. I fri. _ I WEEK 2
I lower I upper I lower I upper I lower I
We do not hold Saturday or Sunday workouts. It is our belief if the athlete
You five days of effort they can have the weekend to study and relax with
their friends and
Family. We also have many competitions scheduled on Saturday through the
season but if
Saturday is clear it's off.
We base our workout on the basic exercises to develop power! They are as
Five exercises / body area is our basic approach. Now we will change up on exercises 4 and5. But the first three are permanent. You will notice that squats and bench presses are first. That is because they are in, our opinion, the basis of all body power. Now you will have Problems get some athletes to squat. They will give you all sorts of excuses why they can't Do them. I will say that in 35 years of coaching I have seen only one athlete where The squat could not be used because of a back condition. There is no substitute for the squat. It is the best for power development of not only the lower body but also overall strength.
This is the guts of this system.
Second rule: never increase more than 5 lbs. In arm exercises and 10 lbs in leg ex. Remember progression, the arms in general are weaker than the legs (less muscle tissue). We have found 5 and 10 lb. to be the best weight jumps to maintain progression.
Third rule: IF YOU MISS A PROGRESSION AT A CERTIN REP/LEVEL BUT CAN INCREASE AT ANOTHER THAN MOVE UP AT THAT LEVEL. let's say you are doing 205 lbs. in the Bench Press for 3 reps of 5 sets and you jump to 210 lbs. and can only do 3reps-2 reps- 2reps- 2 reps -2reps on your Ben. Pr. Monday. Now, on that wed. you jump 5 lbs on your 5 rep weight and make it with no problem and the same happens with your 8 rep weight. When you come to the next Monday use the same weight that you did on the previous Monday and failed with. This time you should make it 5sets of 3 reps. But if for some reason you don't, still try to add 5 lbs to your 5 and 8 reps weights and continue.
Now we work with with 5 sets and do either 3 reps or 5reps or 8 reps in the bench press and squat. Every Monday we do 5sets of 3 reps. This is our heavy day coming off of two days rest over the weekend. Now the next four workout we will do 5sets of 5 reps or 5sets of 8reps on alternate days. Our goal is to Do 5sets of 3 reps with 5lbs more in bench press or 10lbs more in the squat every Monday! Then incease The same with the 5 rep weight and 8 rep weight sometime in the next two weeks. If you can not do 5sets of 3 reps with the new weight than try the same weight again the next time you do 3's on Monday. Increase the 5 rep and 8 rep weights the first week. You should be able to complete the reps and sets With these weights with no problem. But if you can't then stay with them for another cycle. If you can increase the 5's and 8's but not the 3's than continue to increase the weight for the 5 and 8 reps and stay with the 3 rep weight for another cycle. We have found that you will break through during that second cycle and continue to improve. Now if you can seem to improve after two cycles then it is time to establish your max by figuring what your 1 rep max would be from your 3rep weight(see chart) then begin again with new weights (see establishing starting wt. In BP and sq.).
REPS AND WEIGHTS IN OTHER EXERCISES
Here is the list of the other exercises in the routine and their reps and sets.
Leg press/or sled 4sets of 12 to 15 reps (1st. set is a warm -up set next
three with ex. Weight.
Lung walk (with dumbells held at side) 3sets of 20 walking lunges (10 for each leg) (start with no weight) ( when you can do the trips easily add 5lb to dumbells)
Leg extensions and leg curls (do a set of extensions then a set of leg curls) 4sets of 10 to 12 reps. 1st set warm-up next 3 with ex weight. Start with 20 lbs leg curls 30 lbs ext. keep ratio leg curls 2/3 of leg ext. next jump would be leg curls 30lbs leg ext 45 lbs. and so on.
Heel raises ( done on edge of something (stair) to allow full range of
motion) 10 to 12 slow
Reps pausing at the top and bottom of 3 counts followed by 30 to 50 reps
of bounces (short
Quick reps) do this for 3 sets. Weight can be on shoulders or with
dumbells held at the sides
Or on machine built for this exercise. Add 10 or 20 lbs when you can 12
slow reps and 50 bounces
With ex weight for 3 sets with no problem.(this means you can walk
normally after the last set!
Lat pulls to chest (use mediun grip pull to chest) do 4 sets of 10 reps (1st set warm-up set next 3sets with ex weight) increase 5lbs when you can do all 3 sets for 10 reps. Tricep push down (done on lat bar elbows in at sides)4sets of 10 reps1st set warm-up increase 5lbs When ex weight can be done 3sets of 10reps. Begin with 20 or 25 lbs.
I can hear you saying "Well this is all fine aren't these starting weights a
little low and where are the Olympic
Lifts?" Remember rule #1" Its not where you start that counts its where
you finish." Starting light helps insure a steady progression. Remember
"Milo" and how he started lifting a calf everyday until in year or so he was
Full-grown BULL! THAT MAY BE A LOT OF BULL BUT THE PRINCIPLE OF
PROGRESSION IS NOT! Progression, as John Powell states "inch by inch itís
a synch. Yard by yard its hard."
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