The objective of this page is to provide some suggested programs for young or inexperienced athletes developing their technique and knowledge of the shot, discus, hammer and javelin events.
Before You Start
Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. Any application of this training program is at the athlete's own discretion and risk.
Overview
The seasons training program is based on the six phases detailed on my Planning page where each phase comprises of a repeated four week plan. The workload in the first three weeks of the plan should increase each week (easy, medium, hard) and the 4th week comprise of active recovery and tests to monitor training progress. The aim of the 4 week cycle is to build the athlete up to a level of fitness (3 weeks), allow a recovery (1 week), build you up to higher level of fitness, allow a recovery and so on. Remember a plan is athlete specific and the results of the tests in the 4th week can be used to adjust the training in the next four week cycle to address any limitations.
Coaching Points
When coaching the throws with young athletes focus on the following points:
- Safety first
- Low to high
- Slow to fast
- Hips before arms
- Year Training Program
The plan is based on three training sessions per week with the major competition being in phase 5. The duration of each phase could be as follows:
- Phase 1 - 16 weeks
- Phase 2 - 8 weeks
- Phase 3 - 8 weeks
- Phase 4 - 8 weeks
- Phase 5 - 8 weeks
- Phase 6 - 4 weeks
