Sample Mid Season Weekly Training for High School Throwers - iatccc
Sample Mid Season Weekly Training for High School Throwers - iatccc
Sample Mid Season Weekly Training for High School Throwers - iatccc
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Sunday - Rest<br />
<strong>Sample</strong> <strong>Mid</strong>-<strong>Season</strong> <strong>Weekly</strong> <strong>Training</strong> <strong>for</strong> <strong>High</strong> <strong>School</strong> Thrower<br />
Monday – Heavy Day- <strong>High</strong> Intensity<br />
Dynamic Warm Up- <strong>High</strong> Knees, Butt Kicks, Carriocas, Forward Lunge Walks, Back Ward Lunge Walks, Knee<br />
Tucks, Wind Mill Shuffle, and Backward Run Crossover<br />
Dynamic Stretches- Trunk Rotation, Arm Circles, Iron Crosses, Scorpions, Push ups, Sit ups and Chest<br />
Stretches<br />
Hip Mobility – Football Kicks, Soccer Kicks and Over & Unders (hurdles)<br />
Accelerations(Builds) – 4x40 meters<br />
Dry Drills – hips pop drill with hands on hips<br />
Shot Put Drills- short glide emphasizing turning the right foot<br />
Discus Drills – half turns with hands on hip emphasizing quick left foot plant<br />
Heavy Throwing – Shot Put emphasized- <strong>High</strong> Intensity<br />
4 – Arm Strikes – warm up the arm<br />
8 – Stand Throws – heavy implement<br />
4 – Straight Leg Glides – heavy implement<br />
8 – Full Glides – normal implement<br />
3 – Full Glides – light implement<br />
Weight <strong>Training</strong>- Heavy Lift Day<br />
5x4 – Squats<br />
5x4 – Bench Press<br />
Lunge Walks with weights<br />
3x10 – Dumbell Bench Press on stability ball<br />
3x8 – glute ham machine<br />
3x8 – tricep push downs<br />
Core work – russian twists, situps, and leg lifts<br />
Tuesday – Track Meet- Compete!!<br />
Wednesday – Recovery Day – Technique<br />
Band Walks<br />
Dynamic Stretches- same as Monday<br />
Hip Mobility – same as Monday<br />
Accelerations (Builds) – 4x40 meters<br />
Dry Drills – hips pop drill with hands on hips<br />
Shot Put Drills- short glide emphasizing pulling the right foot underneath & 1-2-3 Drill<br />
Discus Drills – half turns with hands on hip emphasizing quick left foot plant & Pivots- balance<br />
Technique Throwing – Shot Put & Discus Day<br />
Shot –<br />
4 – Arm Strikes – warm up the arm<br />
4 – Stand Throws – non reverse- drive the hips through<br />
8 – Full Glides – left leg down quick<br />
Discus -<br />
5 – Standing Throws – non reverse – drive the hips through<br />
5- half turns – keep the right foot turning<br />
8 – Full throws – non reverse – slow in the back of the ring
Weight <strong>Training</strong>- Olympic & Shoulders Lift Day<br />
4x4 – Single Arm Snatches<br />
5x4 – Push Press<br />
3x8 – Good Mornings or RDL<br />
3x8 – Shoulder Circuit<br />
Core work – russian twists, situps, and leg lifts<br />
Thursday – Discus Day!!<br />
Dynamic Warm Up- same as Monday<br />
Dynamic Stretches- same as Monday<br />
Hip Mobility – same as Monday<br />
Accelerations(Builds) – 4x40 meters<br />
Med Ball Drills- Hip Toss, One Arm Chest Pass, Half Turn Pass<br />
Technique Throwing –Discus Day<br />
8 – Stand Throws – non reverse – working the hips<br />
8 – half turns – quick left foot<br />
8- modified south Africans – drive across the ring<br />
20 – full throws – balance(pivots) , drive across the ring<br />
Circuit – sled pulls, over head throws, jump rope, Russian throws, throw downs, ladders<br />
Friday- Heavy Day- <strong>High</strong> Intensity<br />
Band Walks<br />
Dynamic Stretches- same as Monday<br />
Hip Mobility – same as Monday<br />
Accelerations(Builds) – 4x40 meters<br />
Heavy Throwing – Shot Put emphasized- <strong>High</strong> Intensity<br />
4 – Arm Strikes – warm up the arm<br />
8 – Stand Throws – heavy implement<br />
4 – Straight Leg Glides – heavy implement<br />
8 – Full Glides – normal implement<br />
3 – Full Glides – light implement<br />
Weight <strong>Training</strong>- Repetition Lift Day<br />
3x8 – Box Squats<br />
3x6 – Bench Press<br />
Lunge Walks with weights<br />
3x10 – Dumbell Bench Press on stability ball<br />
3x8 – glute ham machine<br />
3x8 – tricep push downs<br />
Core work – russian twists, situps, and leg lifts<br />
Saturday- – Track Meet- Compete!!