Sequencing and core strength are the keys to a
championship throwing program, explains a top collegiate track and
field coach.
By Dr. Larry Judge
Larry Judge, PhD,
CSCS, is the Associate Head WomenÕs Track and Field Coach at the
University of Florida. He was named USATF Assistant Throws Coach of the
Year in 2003.
On the University of Florida women's track and
field team, throwers work very hard in the weight room to increase
their strength, and it shows. They helped the team win the Southeastern
Conference outdoor championships, place 2nd in the indoor and 4th in
the outdoor NCAA Division I championships last year. As a group, they
racked up 13 All-America honors including two national
champions.
To help them achieve their best, we structure their
yearly training program very carefully. First, we split the year into
two macrocycles. One has athletes peaking for the indoor national
championships, and the other has them peaking at the time of the
outdoor nationals. Each macrocycle is then broken up into three phases,
which emphasize general training exercises, special training exercises,
and competition-specific exercises, respectively.
The physical
components periodized over the year include resistance training,
medicine ball throws, running, plyometrics, bodyweight circuits, and
throws. Throughout all training, we give special attention to
developing the neuromuscular and biomechanical qualities required of a
thrower. We make extensive us of Olympic lift variations, which are
ideal because they develop functional hypertrophy, strength, speed,
speed-strength, coordination, balance, and kinesthetic awareness.
We also are careful to develop our athletes in a balanced
manner. Overdevelopment of a given quality at the expense of other
important qualities will diminish performance. A great example of this
may be found in the general training period of throwers, where many
coaches overemphasize hypertrophy in all muscle groups while
sacrificing the basic development of the crucial explosive qualities
needed for the event.
That said, however, strength remains the
basis for all other aspects of training for throwers. A stronger
individual will be able to do more things technically and will achieve
higher levels of performance. The percentage of strength and power in
the resistance training program will vary based on the stage of
training, but strength training is always a major element in the
training of our throwing athletes.
Specificity is another
concept that is vital to success in the throws, as it is in all sports.
The exercises performed in training must be specifically designed for
the demands of the sport. Effective program design must consider
bioenergetics and metabolic parameters and movement characteristics.
Movement characteristics include force magnitude, velocity, power,
movement patterns, and time factors. A great sport-specific exercise
for the female thrower is the mid-thigh high pull. This exercise allows
maximum power development without the wear and tear of the full
movement.
The Cycles
Through the training year,
we sequence exercises from high volume to low volume and from less to
more sport-specific. The total program at the University of Florida is
based on the concept of phase potentiation. This concept is based on
the premise that specific physiological characteristics can be
developed by emphasizing specific training variables. Previous phases
of training will affect the outcome of future training.
As
mentioned at the start of this article, our program is broken up into
two macrocycles. These are further broken into three to four
mesocycles, each lasting three to four weeks (which is the amount of
time it usually takes for adaptation to occur). Each mesocycle has a
specific theme and is designed to build on the previous
one.
Here is how we structure our phases of training throughout
the year:
1. We begin with a general preparation phase in the
fall. Athletes perform 10 to 12 repetitions of strength lifts and 5 to
6 repetitions of Olympic lifts. This is when our athletes complete the
first mesocycle, which emphasizes strength endurance and basic
conditioning.
2. The special preparation phase extends through
October and November. Repetitions for strength lifts go down to 6 or 8
and for Olympic lifts, they drop to 3 or 4. During this time our second
and third mesocycles are completed: the second mesocycle emphasizes
squat strength (basic strength), and the third focuses on pulling
strength (speed and strength).
3. December is the specific
preparation phase. Here, the number of repetitions goes up slightly
from the previous phase and we complete our fourth mesocycle, which
emphasizes power development (speed).
4. January and February
are the months of the precompetitive phase, when strength development
is the focus. Athletes perform 4 to 5 repetitions of strength lifts and
2 to 3 repetitions of Olympic lifts. We repeat our second and third
mesocycles.
5. A three-week peaking and competitive phase
coincides with the climax of the indoor season at the end of February
and the beginning of March. In this phase, repetitions go down from the
previous phase. We do sets of three on the strength lifts and singles
on the Olympic lifts. The fourth mesocycle is repeated.
6.
Another special preparation phase occurs in late March and early April,
which is similar to the one in October/November, and we begin our first
mesocycle again.
7. A precompetitive phase follows in May,
similar to January/February.
8. A peaking phase winds up the
outdoor season in June.
9. A transition phase will follow the
last peaking phase.
Our mesocycles are broken down into one-week
microcycles. One concept we use in planning each mesocycle is
overreaching, which is a planned short-term increase in training volume
and/or intensity (this may actually result in a short-term performance
reduction). The first week in each mesocycle is an overreaching
microcycle. The athletes get a huge hormonal and nervous system
stimulation from this high-volume microcycle, which really sets up the
mesocycle. The negative signs and symptoms of overreaching that can
occur are not typically as extensive or severe as those associated with
overtraining. This can be reversed in two to five days with a
subsequent increase in performance.
The in-season peaking
mesocycle is the same for the indoor and outdoor seasons. The phase is
designed with a dual purpose in mind. Each week is designed for a
mini-peak at the end of each week, with a major peak at the end of the
phase.
A typical week consists of heavy weightlifting early in
the week. The repetitions are low (1-3), the exercises are basic
(bench, squat, clean), and the intensity is high (80-90 percent). The
middle of the week consists of light lifting, mostly for nerve
stimulation. The end of the week is issued for rest. As we get closer
to the important competitions, the work load is decreased, and the
quality is stressed. Two weeks prior to an important competition, heavy
squats are discontinued and replaced with step ups, and the lifting
becomes light and fast.
At the end of each alternating
mesocycle, an unload/testing week is employed. An unload week is a
low-volume week that is generally used for recovery and regeneration.
We often use this week for some physical testing and performance
trials. Tests include the standing long jump, overhead back shot throw,
flying 30m, vertical jump, standing triple jump, sit and reach test,
and the seated medicine ball throw. We also test our athletes on
repetition maximums in the bench press, squat, power clean and snatch,
and jerk.
When we move into the preparation phase, we hold
performance trials, which include things like standing throw tests in
the shot put and discus, one turn test in the weight throw, 12 lb. shot
put test, 12 lb. hammer test, 1.5 kg discus test, and 25 lb. weight
throw test. Certain tests are selected for different points in the
preparation phase.
At The Core
One area that can
not be stressed enough is core training. Trunk movements are the vital
link in the body's kinetic chain, especially for throwers. The energy
transferred from the core to the arm results in a great amount of
torque, which in turn exerts great demands on the musculature of the
core--especially in an event like the javelin in which movements are
performed with high accelerations.
The core also has a critical
role in the maintenance of stability and balance when performing
movements with the extremities. It is the center of all body movements
in throwing and can be critical in maintaining the stability of an
anatomically correct body position. This is important to achieve the
"C" position at the end of a throw. Therefore, the development of a
strong mid-torso should be a primary goal of all throwers.
The
first phase of our core training program emphasizes static sustained
contractions and serves as the foundation for later strength and speed
training. We start with pedestal work as part of the training. The
mid-torso musculature consists of postural muscles with a high
percentage of slow-twitch muscle fibers. The athletes must hold
contractions for long periods to maximize trunk stability. To best
condition this region, we use variations on the weighted crunch and
sit-up. Exercises should be performed slowly while working on all
muscle groups in the mid-torso region in order to maximize abdominal
development and minimize stress placed on the lower back.
A
good exercise to begin with is the pelvic tilt. In this exercise, the
athlete lies on her back and contracts the abdominals until the low
back presses into the floor. The contraction should be held for three
to six seconds, followed by three to six seconds of rest, and repeated
for a total duration of a minute. Once the athlete can perform
acceptable slow isotonic mid-torso exercises, more exercises that
demand balance can be introduced, such as exercises with the
physioballs.
The next step to a more powerful trunk is
strength. Exercises using kettlebells, puds, and powerballs are usually
employed during the pre-competitive phase. This is also accomplished
through medicine ball exercises and the general strength circuit. These
exercises are performed in a more active or ballistic manner.
Core exercises like the squat and variations of the squat and
Olympic lifting movements are also essential for core strength. For
optimal increases in strength, repetitions must be kept below 20 and
all exercises must be performed with resistance. Have the athlete start
with a weight she can do for 10 repetitions and keep it the same until
she can perform 20. Then, increase the weight. In general, there should
be a multi-faceted approach to core training that includes medicine
ball work, body weight circuits, slow controlled movements, weighted
abdominal exercises, ballistic release work with puds, squats, and
Olympic lifts.
Table One: Periodization Sample
This table can
be used for all of the mesocycles. The only change is the number of
repetitions. These percentages are based on a repetition
maximum.
WEEK M T W TH F S
1 MH M H M ML M
2 H L M H
L M
3 VH VL L M L ML
4
L VL M L L ML
Very Heavy (VH) =
95-100%
Heavy (H) = 85-90%
Medium Heavy (MH) =
80-85%
Medium (M) = 75-80%
Medium Light (ML) =
70-75%
Light (L) = 65-70%
Very Light (VL) =
60-65%
Table Two: One Week
The
following is an example of a one-week microcycle during the general
preparation phase for throwers.
Monday: Warm Up,
Form Drills, Plyometrics, Technique, Long Sprints, Weights,
Flexibility, Cool Down
Tuesday: Warm Up, Strength
Circuit, Technique, Medicine Ball, Short Sprints, Weights, Flexibility,
Cool Down
Wednesday: Warm Up, Jump Rope Circuit,
Individual Technique Work, Weights, Cool Down,
Flexibility
Thursday: Warm Up, Strength Circuit,
Technique, Medicine Ball, Short Sprints, Weights, Flexibility, Cool
Down
Friday: Warm Up, Form Drills, Plyometrics,
Technique, Long Sprints, Weights, Flexibility, Cool
Down
Saturday: Warm Up, Flexibility, Time Trial,
Weights
Sunday: 10-15 Min. Easy Recovery Run, Heart Rate
<100
Table Three: Exercises
The
following are the exercises we use during the first week of the third
mesocycle.
Day 1 (85%)
Bench Press 4x8,
1x3
Speed Bench 3x3
Incline Press 3x8
Push Jerks
4x4
Close Grips 3x8
Push Downs 3x8
Dips
3x8
D.B. Pullovers 2x8
Russian Twists 3x20
Tri
Crunches 3x30
V-ups 3x20
Day 2
(85%)
Cleans 4x4, 1x2
Clean Pull 3x4
Squats
4x8
Speed Squats 2x3
Leg Curls 3x8
Leg
Extensions 3x8
Calf Raises 3x15
Back Hypers (bands)
3x10
Leg Raises 3x20
Russian Twists 3x10
Wtd
Crunch 3x20
Day 3 (85%)
Hang Snatch 4x4,
1x2
Snatch Pull 3x4
Chin Ups 3x6
Lat Pulls
3x8
Seated Row 3x8
D.B. Row 3x8
Preacher Curl
3x8
D.B. Curl 3x8
Roman Situp (bands) 3x20
Plate
Walk 3x20
Day 4 (75%)
Bench Press
5x8
Speed Bench 3x4
Incline Press 3x8
Push Jerks
5x4
Close Grips 3x8
Push Downs 3x8
Dips
3x8
D.B. Pullovers 2x8
Russian Twists 3x20
Tri
Crunches 3x30
V-ups 3x20
Day 5
(75%)
Cleans 5x4
Clean Pull 3x4
Squats
5x8
Speed Squats 2x4
Leg Curls 3x8
Leg
Extensions 3x8
Calf Raises 3x15
Back Hypers (bands)
3x10
Leg Raises 3x20
Russian Twists 3x10
Wtd
Crunch 3x20
Day 6 (75%)
Hang Snatch
5x4
Snatch Pull 3x4
Chip Ups 3x6
Lat Pulls
3x8
Seated Row 3x8
D.B. Row 3x8
Preacher Curl
3x8
D.B. Curl 3x8
Roman Situp (bands) 3x20
Plate
Walk 3x20