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