Workouts
THROWERS+++++
Monday & Thursday
warm up with stretching, then jog
Work on your technique using a mirror, or family member to help you hit the correct positions.
20 push ups
20 squats
10 squat jumps
frog jump 10 yrds
repeat 3 x's
Tuesday & Friday
warm up with stretching, then jog
Work on your technique using a mirror, or family member to help you hit the correct positions.
10 plyo push ups, push ups with a clap
10 regular push ups
10 squats
10 squat jumps
frog jumps 10 yrds
backward hops 10 yrds each leg
VIDEO RESOURCES
| Throwers name | URL | ||||
| Shot Put | Thomas Majewski, 2:44, 4:45, | ||||
| How to throw the Shot Put (Glide) | |||||
| Ramona Pagel | watch her block, and her toe turn and hip drive | ||||
| watch her pendulum to push | |||||
| Michael Carter | watch how fast his toe and hip turn are | ||||
| watch this video for it's analysis of his technique | |||||
| Ulf Timmerman | slow motion it from 10 seconds in | ||||
| Michelle Carter | This is Michael's daughter, and she is also an Olympian | ||||
| David Storhl | try to pause this at about 8-9 seconds in and go slow motion | ||||
| watch his pendulum to push and how fast he is. This is a full analysis of his throw. | |||||
| Werner Gunthor | watch his pendulum to push and how fast he is. | ||||
| starts about 7 seconds in, watch his pendulum to push, see if you can be as smooth | |||||
| Discus | |||||
| jurgen Schult | |||||
| watch him work the wheel. Armpit over knee, shift and lift, wide balance leg, good push, then spin and drive. | |||||
| its hard to see, but this is the world record | |||||
| Wolfgang Schmidt | best example of shift and lift I have ever seen, what I modled my throwing after. | ||||
| throws clinic part 1 | audio is bad, but information is awesome, answers why you need to straddle the line to throw well. he covers a lot of simple mistakes new throwers make. | ||||
| Virgillijus Alekna | lots of video and still photo's showing great positions and transitions. | ||||
| I apologize for the music, just turn it off and watch the videos | |||||
| watch him work the wheel. Armpit over knee, shift and lift, wide balance leg, good push, then spin and drive. | |||||
| Knut Hjeltnes | one of the best shift and lift techniques there is. | ||||
| starts about 7 seconds in, go into slow motion and watch the armpit over knee, and shift and lift |
SPRINTERS+++++
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Jog and stretch
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75 second sprint - 2 minute rest
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60 second sprint - 2 minute rest
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30 second sprint - 2 minute rest
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5 minute rest
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75 second sprint - 2 minute rest
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60 second sprint - 2 minute rest
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30 second sprint - 2 minute rest
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Cool down/ stretches
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20 pushups and 20 sit-ups
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10 x 1 minute planks
Tuesday:
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Jog and stretch
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12 x 30 second sprints done at 60-75% max speed
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Cool down and stretches
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10 pushups and 20 sit ups
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10 x 1 minute planks
Wednesday:
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Jog and stretches
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15 x 15 second sprints done at 60-75% max speed
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5-10 minutes visualizing racing and mental preparation
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Cool down and stretches
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20 pushups and 20 sit-ups
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10 x 1 minute planks
Thursday:
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Jog and stretches
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90 second sprint - 150 second rest
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60 second sprint - 150 second rest
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90 second sprint - 150 second rest
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5-10 minute break
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90 second sprint - 150 second rest
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60 second sprint - 150 second rest
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Cool down and stretches
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20 pushups and 20 sit-ups
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10 x 1 minute planks
Friday:
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Jog and stretches
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10 x 50 yard sprinter lunges
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5-10 minutes visualizing racing and mental preparation
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1 mile jog mixed with short sprints @ 60-75%
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20 pushups and 20 sit-ups
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10 x 1 minute planks
Conditioning Workout- lots of jumping jacks. Watch this video to learn how to do each one listed below
Tuesday- circuit no more than 20 seconds between each activity
- 5 minutes stretching (shoulders, back,. calves and hamstrings)
- Step jacks x 3 minutes
- Push ups x 20 (regular of knee)
- Sit ups x 20 (any way)
- Cross over jacks x 3 minutes
- Push ups x 20 (regular of knee)
- Sit ups x 20 (any way)
- Step jacks x 3 minutes
- High knee march for 3 minutes- bring knees as high as you can
- Push ups x 20
- Sit ups x 20
Wednesday- each movement is done slow and precise
5 minute stretch, hamstrings, quads and calves
- Standing squat x 20- keep weight on your heals, arms straight out in front of you, squat so knees are at a 90 degree angle, come up slowly using a 3 count. (you can do this also with your back against a wall or door)
- Skier jacks x 2 minutes
- Forward lunge- x 15- Keep your back straight (perpendicular to the floor) take big step out, come down slow, then push up quickly to standing position
- Seal jacks x 3 minutes
- Calf raises (both feet) x 25- come up, hold for 2 seconds then back down for each
- Skier jacks
- 20 push ups
- 20 sit ups
- Seal jacks x 3 minutes
Thursday-circuit no more than 20 seconds between each activity
- 5 minutes stretching (shoulders, back, calves and hamstrings)
- Plank jacks x 3 minutes
- Sit ups x 20 (any way)
- Press jacks x 3 minutes- hold a basketball, soccer ball, large pillow
- Push ups x 20 (regular of knee)
- Sit ups x 20 (any way)
- Plank jacks x 3 minutes
- High knee march for 3 minutes- bring knees as high as you can
- Push ups x 20
- Sit ups x 20
Friday (same as Tuesday)
- 5 minutes stretching (shoulders, back,. calves and hamstrings)
- Step jacks x 3 minutes
- Push ups x 20 (regular of knee)
- Sit ups x 20 (any way)
- Cross over jacks x 3 minutes
- Push ups x 20 (regular of knee)
- Sit ups x 20 (any way)
- Step jacks x 3 minutes
- High knee march for 3 minutes- bring knees as high as you can
- Push ups x 20
- Sit ups x 20
Distance
- Monday, Wednesday, Friday and Saturday - run conversational paced 60 minutes. Do core work after.
- Tuesday - 10 minute warm-up run, 20 minutes at threshold, 10 minute cool down
- Thursday - 10 minute warm-up run, 10 1 minute intervals (run above threshold for 1 minute then recovery pace for minute) finish with 10 minute cool down.
- Stretch after each of the above workouts.
- No running on Sundays