[quote author="Matt Norquist (WashedupDec)" date="1266308642"]
Give us more info:
1. Just throwers, or are they football players who run sprints too?
2. How far do they throw?
3. How strong are they?
4. How much weight room work/what kind of program?
5. Do they fool around with Javelin too, or just Shot/Discus
1. All of my high school throwers are linemen/tight ends for us in football. They will be on a short sprint program throughout the season. I plan to use mostly 25 and 50 meter sprints. We will also be running a lot of thrower 4x100s and open 100s at small meets.
2. I will have a range of talent/skill levels. I have one that will go over 50′ as a junior. I also have a soph. and a freshman that won’t be far behind. Next year I hope to have 3 over 50′ and 6 total that can throw 40’+. I have what I think is a nice young group with a lot of talent, especially for a small school.
3. All of them hit the weights hard and are constantly making progress. My 50′ thrower will power clean over 300 lb and bench over 300 lb. Most of the others will be in the low to mid 200’s on power clean and bench when the season starts.
4. Our weight program focuses on Olympic lifts, squat, bench, and a lot of upper body pulls. We are lifting 4 times per week over the winter and will lift 3 to 4 times per week during the season. We don’t do a lot of volume on any one day (especially during the season), but we keep the intensity high.
5. No javelin.[/quote]
I like the 20 throw volume per throw per session – but would veer toward that including stand throws, but not including general warm-up throws. You could do Shot 3x per week and discus twice. Make sure plyos are happening at least 2x per week.
Early on, you can get more aggressive on volume with medball work. (I like OHB, BLF, Hammer Hip, Overhead Forward with a running start, and also like doing shot throws with sort of a shuffle step, running to follow the throw, immediately picking up and repeating – up and down the football field).