September 14th, 1998


Dear Fellow Trainers:

The following is the next two weeks for the training program!

Monday's

A.M
3 sets X 8 (60% of your max)
Snatch (hang)
Cleans(hang)
Back Jerks
BenchPress
Squat
Pull overs(straight arm, off bench)

PM
Swimming 12-15 laps (mix light, medium and fast)

Tuesday's

A.M.
Plyometrics 
Stadium steps, standing jump, triple jump, hurdle jumps
hose drags
30-45 minute session (try to do three sets of each)

P.M.
Medicine ball
Try to use straight arm , no elbow bends
500-600 reps 
20 reps per set
Focus on single arm, both right and left, opposite hand against wall, stand up
high on toes and work shoulders and range of motion
mix up various throws from last week


Wednesday's

A.M.
Swim (medium to fast 10-12 lengths)
Then do resistance drills (10-15 minutes)

P.M.
Gym work-lifting
3 sets at 12 reps( 50% of max)
Javelin specific training
Lunges, bent arm pullovers, sit ups with weight, hyper extension sits up, ab
twists, javelin pulley exercise, universal pull downs

Thursday
A.M.
Medicine Ball
Concentrate on double hand exercise 600 reps


PM
Plyometrics(10 sets or what you can handle-do not overdue)
Standing long jump
Standing triple jump
Stadium stair climbing and jumping
Hose drags X 10
Medium sprints 10X50m

Friday

A.M
Weight Room ( same as Monday)

P.M.
Light swimming

Saturday

Tennis, golf
Light throwing

Sunday
rest

Rest

TOM PETRANOFF