Javelin and High Jump Comeback

    Posted In: Training Journals

        • Participant
          JumpingThrower on August 11, 2014 at 7:13 pm #226222

          I’m new to the forum, I high jump and throw javelin, and I’m 19 years old. I high jumped 1.96m my senior year of high school, then jumped 1.83m as a freshman in college. I started throwing javelin as a freshman in college and threw 48m. ?I will be logging my workouts in preparation for a meet at the start of December.

          PR’s:

          HJ-1.96m (done during 2013 season)

          Jav- 48m (done during 2014 season)

           

          Goal for December: 1.90m

           

        • Participant
          JumpingThrower on August 13, 2014 at 12:15 am #226229

          Tue, Aug 12, 2014

          Front Squat: 5x44lbs, 5x115lbs, 2x165lbs (new to lifting, back was stiff, took it easy)

          800m jog, static flexibility, sprint drills, dynamic mobility

          3x150m Strides

          5×5 One-Step Bungee Pulls

          5×5 Two-Step Bungee Pulls

          Mini Ankle Hops; 1×20/side: Forward, Backward, Left, Right

          Easy first workout back from a torn anterior talofibular ligament at the end of June

           

        • Participant
          JumpingThrower on August 27, 2014 at 7:54 pm #226330

          Started school this week. Things were busy at the end of summer and I didn’t get the chance to update this.

          Today, Aug. 27, 2014

          Warm Up: 800m Jog/Stretch, Sprint Drills, Dynamic Mobility

          Weights: -Front Squat 4×115, 4×135, 3x3x179

          -Step Up 3×4/sidex135

          Track: 2x100m fast strides on turf

          Basic Single Leg Hops; 1×25/side; forward, backward, left, right

          Didn’t feel 100%, ankle is still a bit unstable

        • Participant
          JumpingThrower on August 28, 2014 at 7:51 pm #226332

          August 28, 2014

          Rest day (gave a campus tour and had a dance class)

        • Participant
          JumpingThrower on August 30, 2014 at 3:59 pm #226333

          August 29, 2014

          Ring Push Up 3×10, Med Ball Squat Chest Pass 3×6

          Ring Row 3×10, Med Ball Squat Vertical Throw 3×6

          Dip 5×2, OH Throw 5×2

          Pull Up 5×2, Soccer Throw 5×2

          Skin the Cat x5

        • Participant
          JumpingThrower on August 31, 2014 at 3:34 am #226334

          August 30, 2014

          Played tennis for an hour and a half

        • Participant
          JumpingThrower on August 31, 2014 at 8:01 pm #226344

          August 31, 2014

          Did some easy short approach throws today with a 600g javelin.

          Starting to feel good as I get back into the swing of things.

          Any suggestions on throwing volume for the pre-season?

          • Participant
            Matt Norquist on September 2, 2014 at 11:48 am #226346

            Re: Throwing volume:

            1. You can get pretty high with Multi-Throws (Medball work) and General throws (lighter weighted balls up to 1kg)
            2. Keep approach short early on and really work on getting the plant leg down quickly (think same kind of rhythm as a HJ approach and plant) so that you get in the practice of having a long pull on the spear.

            You can probably handle upward of 300 total repetitions in a week. Once you start doing specific and full approach stuff, I’d keep it much closer to 15-20 full effort throws per session of varying approach lengths.

        • Participant
          JumpingThrower on September 2, 2014 at 10:58 am #226345

          September 1, 2014

          Went on a short hike.

        • Participant
          JumpingThrower on September 3, 2014 at 3:59 pm #226355

          Thanks Matt, I’ll definitely keep that in mind.

          September 3, 2014

          Warm Up: Jog/Stretch, Sprint Drills, Dynamic Mobility, Build-Up Strides/Sprints

          Standing Triple Jump x10

          Front Squat 5x5x135lbs

          Kettlebell Swing 4x15x35lbs

          Single Leg Jumps on Pole Vault Bun 30 seconds x2/leg

          Basic Single Leg Hops: 1×25/side<span style=”color: #666666; font-family: sans-serif;”><span style=”font-size: 12px; line-height: 18px;”>; forward, backward, left, right</span></span>

           

           

        • Participant
          JumpingThrower on September 8, 2014 at 9:29 pm #226386

          September 8, 2014

          Warm Up: Jog/Stretch, Sprint Drills, Dynamic Mobility

          Hurdle Hip Mobility

          4x40m stride

          Weights:

          -Front Squat 3x4x159

          -Tuck Jump 3×5

          -Trap Bar Deadlift 3x4x225

          -Kettlebell Swing 3x10x44lbs

          Basic Single Leg Hops

        • Participant
          JumpingThrower on September 12, 2014 at 5:41 pm #226410

          September 10, 2014

          Played 50 minutes of 4-0n-4 team handball.

          My ankle finally felt good, but has been hurting a bit since.

           

          September 12, 2014

          Weights:

          -Front Squat 3x5x135

          -Speed 1/4 Squat Jump 3x8x135

          -Deadlift 3x5x205

          -Overspeed Kettlebell Swing 3x10x53

    Viewing 10 reply threads
    • You must be logged in to reply to this topic.