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TRAINING




Yearly/Weekly Plan

Off season : 4 days Weight Lifting
1 day Plyometrics

(4 months)

Pre Season : 2 days Weight Lifting
1 day of throwing
1 day Plyometrics
(2 months)

In Season : 1 day Weight Lifting
3 days of throwing
Visualization
(
5 months)

Post-Season :
Crosstraining
No throwing
or Weight Lifting
(1 month)

Monday

-Weights
-Front Squats 5 x 5
-Auxillary Leg Work
-Bench or Push Press 5 x 5
(Superset with high pulls 5 x 5)

Tuesday

Throwing Drills

-Light stone @ 10 braemar, 10 open

-28 lb weight for distance @ 12 throws
-16 lb hammer @ 12 throws


15 minutes stretching
15 minutes visualization

Wednesday

-56 weight for height @ 12 throws
-Caber Toss @ 12 throws
-20 lb Sheaf @ 12 throws

Stetching and Visualization

Thrusday

Throwing Drills

-Heavy Stone @ 10 braemar, 10 open
-56lb weight for distance @ 12 throws
-22lb Hammer @ 12 throws

Stetching Visualization

Friday

Rest / Travel

Saturday

Rest
-Compete in Season

Sunday

Rest / Travel in season

or

Plyometrics
(in off-season and in pre-season)
-Medicine Ball Work/Throws
-Standing Long Jump
-Box Jumps
-Line Drills
-Indoor Shot