How many throws per week would you guys use for high school throwers that will be competing in shot and disc? How many for a pre-comp. week and a comp. week?
Would you have them throw each implement each day or only focus on one per day?
Posted In: Throws
How many throws per week would you guys use for high school throwers that will be competing in shot and disc? How many for a pre-comp. week and a comp. week?
Would you have them throw each implement each day or only focus on one per day?
How many throws per week would you guys use for high school throwers that will be competing in shot and disc? How many for a pre-comp. week and a comp. week?
Would you have them throw each implement each day or only focus on one per day?
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
IMO, here are a few guidelines:
1. GPP and Pre-Comp – should have a lot of general MB work.
2. Every thrower should throw shot, both in practice and in meets.
3. Volume – you can handle higher volume in shot, next in discus, last in Javelin – plan volume accordingly.
4. Volume will also be contingent on where athletes have injuries – ie wrist or shoulder problems can really inhibit volume.
5. A lot of good throwers I know basically plan volume based on when they hit the drop-off and distance starts declining, which is different for everyone.
6. A lot of people vary the weights of implements to allow modifications in volume and intensity. I don’t know much about this, but have heard good things.
Generally high school throwers can handle a higher volume than collegiate athletes because of the lighter weights. Volumes should also be higher in a pre-comp week than in a competition week but the comp week should have a higher intensity to the throws. Many times the actual number of throws is dependent on the work capacity of the athlete as well as the skill level of the athlete. Personally in HS I was able to take about 30 of each in a normal practice day without trouble. For less skilled athletes repetitions is the most important way to train to get them more and more familiar with the events but as WashedupDec said, events such as Javelin can take a heavy toll on the arm if thrown too much. Also a good general guideline is when the distances start to drop off and technique is obviously suffering from fatigue it is a good idea to stop.
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.
Brian,
Thanks for the info. I know the number of throws will always be changing based on lots of factors, but I guess I still want some sort of number to put down on the practice plan. 20-30 throws sounds like it may be a good place to start from.
Yes, I would generally do higher volume earlier in the week possibly getting up to 50 throws a day between the 2 events and taper off towards the end of the week with less volume. Lifting 4 days a week is also fine as long as the lifting isn’t as intense towards the end of the week to give the neuromuscular system time to recover before a weekend meet. Once you get towards the last 4 weeks or so of the season, assuming that state championships or whatever large championship meet it is that you want your kids to peak at is the last meet, it is best to throw less days a week and take some of the volume out of the weight room and work on higher intensity to get their body’s ready for big competition. With the kind of lifting numbers your kids are putting up, they can make major gains with technical work…emphasize technique instead of speed early in the season and then once they have a consistent technique then start to emphasize speed gradually building up to the end of the season. I hope this somewhat answers your question, not sure if you were looking for a different answer, but I hope that helps.
[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).