Z d d,ZKt^ E d/KE r^dZ E'd, dZ /E/E' &KZ d,ZKt Z^ r K , ^ KhZ^ · 2017-04-07 · Z d d,ZKt^ E d/KE...

ARETE THROWS NATION - STRENGTH TRAINING FOR THROWERS- COACHES COURSE9/8/2016

© 2016- Arete Throws Nation- Reprinting or Distribution strictly prohibited 1

••



If you look at your top Athletes… They likely look the part.

Better posture= Better KCR



Periodization• Essentially was founded in 1950 by Soviets and spread to Europe first and then to the west in the 80’s• Centered around the following

ARE There LIMITATIONS?… IN TRADITIONAL PERIODIZATIONWhat has science said are the Limitations- page 1• Simultaneous development of the motor and technical abilities• Inability to provide multiple peaks• HOW TO ACHIEVE THE MOST FAVORABLE combination of all athletic abilities exactly at the time of the main competition.



Traditional Periodization-

IS EXTREMELY STRESSFULL

TOO MANY STIMULI OVERLOADS CNS-

Increases stress- Chemically verifiable



Total competitions days increase training volume decreases



Blocks also allow better planning and thus measurement of training effectiveness.

I.e. Throwing far during Transmutation, Tanking in realization..

Means increase intensity and likely volume.

Younger athletes typically do better more “Loaded”

5/4/2015 5/11/2015 5/18/2015 5/25/2015 6/1/2015 6/8/2015 6/15/2015 6/22/20155/9/2015 5/16/2015 5/23/2015 5/30/2015 6/6/2015 6/13/2015 6/20/2015 6/27/2015

league CIF Prelims CIf Finals

League CIF Prelims CIf Finals Masters State Jr Nats

Socal State prelimsFinals State Finals

Sr. NationalsJason Harrell



Youth- Total Volume of throws, intensity, Running, BW movement

HS- Base technique and base strength to Elite HS

Collegiate- next level base strength, Technical matery

Post Collegiate-Technical Mastery, Specific Window

UNDERSTAND THE PROCESS SO YOU CAN COMMUNICATE WHAT IS GONNA HAPPENACCUMULATION: Throws distance my flat line or drop slightly

TRANSMUTATION: Should start throwing fartherREALIZATION: Should be throwing at or beyond PR.

Work at a level they can. Set the Base..J-curve= Start slow, Ramp up fast.



••••••

Monday/Wed (3 sets Only)/Friday -

(80/3)6 Equals (80% of 1 rep Max/3reps) 6 setsWhat if they Don’t have Max Numbers or technique to max.



Monday/Wed (3 sets Only)/Friday -1.Snatch - (80/3)6 wk 1, 7 wk 2, 8 wk3 –AIM- Lats, TM, Pecs, Serratus, Quads, HF, TFL, GM2. Clean Pulls (85/3)6 3a. FR SQUAT - (80/2)63b GPR-Heavy Reaching Lunge 6x5 IM between SetsA.I.M Gastrocs, Quads, HF, TFL, GM, Soleus4. Box JUMPS step off 12 inch box up to 30-36”+ box- 5 x 5 (Walk Down)3D Core1 HYPERS weighted - 4 x 102. ROMANS weighted w/ Twist - 4 x 103. Barbell Twists - 4 x 104. Up, Down & Twist Left & Right bridge 3 x 1010 minute cool down- 4-50’s yard Striders 4-30’s 60%Post Workout Recovery Shake

Tuesday/Thursday- Maintain Sets and Reps 1. Clean & Jerk (80/5)52. Snatch + OH Squat + Push Jerk (50/1+1+1/3)3AIM- Lats, TM, Pecs, Serratus, Quads, HF, TFL, GM3. GPR-RDL to Barbell Rows (70/5)6 (Use Clean %)3D coreHYPERS weighted - 5 x 101.Koji multi- Plate Twists- 5 x 102.Landmines - 5 x 1010 minute cool down- 4 50’s, 4- 20’s CariokaPost Workout Recovery Shake

Throws: Monday- Lift & Throw Tuesday- Throw- DrillsWednesday Lift & DrillThursday-Light Lift and ThrowFriday- RestSat- Comp 5 Pre- Blocks - 2k, 1.65 Modified Wheels Reverse with Left side block 2k, 1.620 Full Competition weight, 2k, 1.755 stand with Overweight implement - Working Block and Right leg axis



Monday/ (Increased 2-2.5% per workout/ per exercise every 2 workouts) 1.Snatch - ((80/2), (82/2), 85/1) 2- ROLL Between Sets2. Clean Pulls (95/2)4-3a. FR SQUAT - (85/2)2 , (87/1)23b KB Jumps 4x2 @ 28kg 4. 3 point DB reaching Lunges (40/2ea pos.)4 5. Bent Over High Elbow Rows 4x6 ( load hammys and Glutes) Work BackCore & GPR ( Gross posture Rebalancing.TRX glute Ham Raises - 4 x 10Power Position Twists with Barbell - 5 x 3 each sideDbl Leg Side to Side supine twists. 3x5Prone Alternating leg twist (Scorpions) 3x8 After throw and lift5- 15 yd sprints at 75-85%5 minute cool down jog, Skip, Carioca, back pedal.

Wednesday/ (Increased 2-2.5% per workout/ per exercise every 2 workouts) 1.Snatch - ((82/1)3 (50/2)4-AIM- Quads, Glute Medius. Rectus femoris, lats2. Hang Clean Pulls (65/2)4-3a. FR SQUAT - (80/2)3 3b KB Jumps (20kg/2)44. GPR 3 point DB reaching Lunges (40/2ea pos.)4 5. GPR Bent Over High Elbow Rows 4x6 ( load hammys and Glutes) Work BackCore & GPR ( Gross posture Rebalancing.TRX hypers Hammy Raises - 5 x 10Power Position Twists with Barbell - 5 x 3 each sideDbl Leg Side to Side supine twists. 3x8Prone Alternating leg twist (Scorpions) 3x8 Post Workout Roll:After throw and lift5- 15 yd sprints at 75-85%5 minute cool down jog, Skip, Carioca, back pedal.

THURSDAY/ (Increased 2-2.5% per workout/ per exercise every 2 workouts) 1.Snatch - (50/2)4-AIM- Quads, Glute Medius. Rectus femoris, lats3a. FR SQUAT - (60/2)3 - Drive out of the bottom3b KB Jumps (20kg/2)34. GPR-3 point DB reaching Lunges (40/2ea pos.)3 5. GPR-Bent Over High Elbow Rows 3 x 5 (load hammys and Glutes) Work BackCore & GPR ( Gross posture Rebalancing.Power Position Twists with Barbell - 5 x 3 each sideDbl Leg Side to Side supine twists. 3x8Prone Alternating leg twist (Scorpions) 3x8 Post Workout Roll



BE SURE TO FOLLOW ON

INSTAGRAM:FACEBOOK:

SNAPCHAT

Z d d,ZKt^ E d/KE r^dZ E'd, dZ /E/E' &KZ d,ZKt Z^ r K , ^ KhZ^ · 2017-04-07 · Z d d,ZKt^ E d/KE...

Documents

Transcript of Z d d,ZKt^ E d/KE r^dZ E'd, dZ /E/E' &KZ d,ZKt Z^ r K , ^ KhZ^ · 2017-04-07 · Z d d,ZKt^ E d/KE...