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  1. #1
    Registered User Willhu12's Avatar
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    My new gym workout plan for shot putt, discus and hammer - critque please

    It's based off Starr's Power Routine (a classic 5x5) but with added Oly lifts/Plyos and no deadlifts (to help with recovery. There is other hip work to compensate).

    MONDAY - HEAVY DAY

    Incline Jerks (Badically jerks to a 40 degree angle) - 3x6
    Plyometric (depth) pushups - 6x3
    Jump Squats - 5x3

    Overhead Squats - 3x3
    Squats - 5x5 ramping
    Bench press - 5x5 ramping
    Pullups - 3x6 set weight

    Glute Bridge (with added weight) - 3x8
    GHR - 2x12 (partial negatives)
    Juice Rolls - 4x8 (this involves lying down on your back, with a swiss ball between your legs and a medball between your outstretched arms. Doing a double crunch, then rolling over, keeping arm movement minimal)

    WEDNESDAY - LIGHT DAY

    Snatches - 8x2
    Throw Bench (once arms have extended, let go of bar and catch again in plyometric fashion) - 3x5

    Squats - 4x5 ramping
    Press - 4x5 ramping

    KB Windmills - 4x8 (two sets each side)

    FRIDAY - MEDIUM DAY

    Clean and Push Press - 4x4
    Plyo (Depth) Pushups - 6x3
    Jump Squats - 5x3

    Overhead Squats - 3x3
    Squats - 4x5, 1x3, 1x8
    Bench - 4x5, 1x3, 1x8
    PullUps - 3x6 set weight

    CGBP - 3x6
    Light work complex - curls, extensions, flyes, reverse flyes


    This is supplemented with lots of PVC pipe rolling, streching, trigger point work, and of course - a rich diet (I'll post an example later).

    Please do critque, don't be afriad to be harsh on anything.
    COMPETITION BESTS:
    4kg shot - 13.70m
    5kg shot (U17) - 12.55m
    6kg shot (JUN) - 11.39m
    1.5kg discus (U17) - 32.60m
    1.75kg discus (JUN) - 29.70m
    5kg hammer (U17) - 30.49m (one turn)
    6kg hammer (JUN) - 27.03m (one turn)
    800g javelin (U17) - 20.05m

    AGE - 15

    Want a 16m 6kg throw by next year.
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  2. #2
    Registered User Willhu12's Avatar
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    Diet

    Now obviously, I'm at school, so I need to take adavntage of lunch and break times to stock up.

    An example day for me is:

    Breakfast:
    1 piece of fruit
    handful of almonds
    1 chocolate milk (330mls)
    3 mini flapack bites
    1 cereal bar

    Break:
    1 cereal bar
    handful of almonds
    1 chocolate milk
    mini flapack bites

    Lunch:
    1 cereal bar
    handful of alonds
    1 piece of fruit
    1 chocolate milk
    mini flapjack bites

    +

    cheese baguette
    cucumber
    carrots
    more fruit

    Get home:
    usually drink a bit of milk and have some cereal or something

    PWO:
    Lots of chocolate milk

    DINNER:
    2 chicken breasts
    1/4 cup of brown rice
    4 big broccoli stalks
    Salad of cucumber and carrots

    DESSERT:
    4-5 pieces of fruit (strawberries, grapes in handfuls. I also have apples, pears, mangos, bananas, kiwis, etc.)
    1 natrual yoghurt

    PREBEDTIME:
    Half cup of cottage cheese
    1 EFA capsule
    1 multivitamin
    1 glass of water with added fibre
    1 glass of milk

    I drink water throughout the day.

    Would you say I'm meeting my calorie demands?
    COMPETITION BESTS:
    4kg shot - 13.70m
    5kg shot (U17) - 12.55m
    6kg shot (JUN) - 11.39m
    1.5kg discus (U17) - 32.60m
    1.75kg discus (JUN) - 29.70m
    5kg hammer (U17) - 30.49m (one turn)
    6kg hammer (JUN) - 27.03m (one turn)
    800g javelin (U17) - 20.05m

    AGE - 15

    Want a 16m 6kg throw by next year.
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  3. #3
    Registered User ICurlLOL's Avatar
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    Looks like a very intense workout. Do you think push presses would help in your events?
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  4. #4
    Registered User Willhu12's Avatar
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    Originally Posted by ICurlLOL View Post
    Looks like a very intense workout. Do you think push presses would help in your events?
    For shot, 100%
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  5. #5
    Registered User Willhu12's Avatar
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    Originally Posted by ICurlLOL View Post
    Looks like a very intense workout. Do you think push presses would help in your events?
    now I'm on my laptop, I can give a better answer.

    Yes, I do. As the shot is neither 100% legs nor 100% arms. So it requires strength in both and coordination of their activiation simulataeneuosly. The PP develops this.
    COMPETITION BESTS:
    4kg shot - 13.70m
    5kg shot (U17) - 12.55m
    6kg shot (JUN) - 11.39m
    1.5kg discus (U17) - 32.60m
    1.75kg discus (JUN) - 29.70m
    5kg hammer (U17) - 30.49m (one turn)
    6kg hammer (JUN) - 27.03m (one turn)
    800g javelin (U17) - 20.05m

    AGE - 15

    Want a 16m 6kg throw by next year.
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  6. #6
    Registered User jcameron28's Avatar
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    looks good I might add in some kind of horizontal row at 3x8-10 one day just to keep your back healthy from all the pushing on pressing. make sure youre doing all your depth pushups and jump squats before you touch any weights. but overall good excercise choices I would say but I don't really see why the overhead squats and I have no idea how you could do an incline jerk haha
    Aesthetic goals: achieve doyouevenliftmode
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  7. #7
    Registered User Willhu12's Avatar
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    Originally Posted by jcameron28 View Post
    looks good I might add in some kind of horizontal row at 3x8-10 one day just to keep your back healthy from all the pushing on pressing. make sure youre doing all your depth pushups and jump squats before you touch any weights. but overall good excercise choices I would say but I don't really see why the overhead squats and I have no idea how you could do an incline jerk haha
    Overhead squats give you balance, stability and turn you into a beast.
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  8. #8
    Registered User jcameron28's Avatar
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    Originally Posted by Willhu12 View Post
    Overhead squats give you balance, stability and turn you into a beast.
    lol i see, youre already doing enough overhead work with presses and snatches I don't see them serving any purpose other than tiring yourself out before your back squats, if youre so intent on doing them at least save them till the end of the workout after the more important exercises
    Aesthetic goals: achieve doyouevenliftmode
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  9. #9
    Registered User Willhu12's Avatar
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    Originally Posted by jcameron28 View Post
    lol i see, youre already doing enough overhead work with presses and snatches I don't see them serving any purpose other than tiring yourself out before your back squats, if youre so intent on doing them at least save them till the end of the workout after the more important exercises
    OH Squats are very important to both my rugby and my throwing (discus most specifically, becuase of the balance).
    COMPETITION BESTS:
    4kg shot - 13.70m
    5kg shot (U17) - 12.55m
    6kg shot (JUN) - 11.39m
    1.5kg discus (U17) - 32.60m
    1.75kg discus (JUN) - 29.70m
    5kg hammer (U17) - 30.49m (one turn)
    6kg hammer (JUN) - 27.03m (one turn)
    800g javelin (U17) - 20.05m

    AGE - 15

    Want a 16m 6kg throw by next year.
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  10. #10
    Sleepy moderator scott_donald's Avatar
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    i realyl wouldnt focus on the OH squat...

    what you are doing is a means to be good at another sport and really being good at OH squat wont make you good at throwing...

    think that snatches assuming done properly all have a OH squat...

    dont like the sound of the incline jerks...

    its hard all depending where you are in the training year - you seem to be trying to get too much at this given time -

    on the heavy day after doing all the plyos are you really going to be fresh to do heavy squats???
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  11. #11
    Registered User Willhu12's Avatar
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    Originally Posted by scott_donald View Post
    i realyl wouldnt focus on the OH squat...

    what you are doing is a means to be good at another sport and really being good at OH squat wont make you good at throwing...

    think that snatches assuming done properly all have a OH squat...

    dont like the sound of the incline jerks...

    its hard all depending where you are in the training year - you seem to be trying to get too much at this given time -

    on the heavy day after doing all the plyos are you really going to be fresh to do heavy squats???
    http://danjohn.net/the-overhead-squat-article/

    Dan John is probably one of the most respected sources for discus information there is.

    Incline jerks are an exercise used by Dider Poppe, the coach of the National NZL and French teams - NZL have both the world Jr. and Womens world titles. Plus womens olympic and commonwealth.

    Forgot to mention, bench throwing is done in a smith machine (for now) as all I focus on is explosion, not stability with that one.
    COMPETITION BESTS:
    4kg shot - 13.70m
    5kg shot (U17) - 12.55m
    6kg shot (JUN) - 11.39m
    1.5kg discus (U17) - 32.60m
    1.75kg discus (JUN) - 29.70m
    5kg hammer (U17) - 30.49m (one turn)
    6kg hammer (JUN) - 27.03m (one turn)
    800g javelin (U17) - 20.05m

    AGE - 15

    Want a 16m 6kg throw by next year.
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  12. #12
    Sleepy moderator scott_donald's Avatar
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    i know...i have read a lot of dan johns stuff and e wont train you until you can OH your BW...

    you asked for opinions and i gave it...
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  13. #13
    Registered User jcameron28's Avatar
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    haha i still don't know what an incline jerk is, do you mean incline press??
    Aesthetic goals: achieve doyouevenliftmode
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  14. #14
    Registered User Willhu12's Avatar
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    Originally Posted by jcameron28 View Post
    haha i still don't know what an incline jerk is, do you mean incline press??
    http://www.youtube.com/watch?v=mamNWUs8JNE

    it's somewhere around 31 seconds, again at 36 seconds and 46 seconds.

    The first 2 are Valerie Vili and the final one is Jacko Gill (the kid throws 18m with a 7.26kg at age 15).
    COMPETITION BESTS:
    4kg shot - 13.70m
    5kg shot (U17) - 12.55m
    6kg shot (JUN) - 11.39m
    1.5kg discus (U17) - 32.60m
    1.75kg discus (JUN) - 29.70m
    5kg hammer (U17) - 30.49m (one turn)
    6kg hammer (JUN) - 27.03m (one turn)
    800g javelin (U17) - 20.05m

    AGE - 15

    Want a 16m 6kg throw by next year.
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  15. #15
    Registered User jcameron28's Avatar
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    Originally Posted by Willhu12 View Post
    http://www.youtube.com/watch?v=mamNWUs8JNE

    it's somewhere around 31 seconds, again at 36 seconds and 46 seconds.

    The first 2 are Valerie Vili and the final one is Jacko Gill (the kid throws 18m with a 7.26kg at age 15).
    gotcha interesting rfd exercise, not sure how good it would be for your shoulders but seems interesting none the less and im sure its beneficial if used properly
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  16. #16
    Sleepy moderator scott_donald's Avatar
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    to me a Push press or a split/push jerk would be far better...
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  17. #17
    Registered User Willhu12's Avatar
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    Originally Posted by scott_donald View Post
    to me a Push press or a split/push jerk would be far better...
    I'll look into it - theres a few more exercises I've found out about since then

    1: Barbell jammer press
    2: 1 arm dumbell push press (very sport specific)
    3: isometric brick carry (putting bricks in a row, squezing them with the arms and picking them up)
    4: obviously the incline BB/DB press (I don't know how I missed it)
    5: general conditioning (rolls eyes)
    6: step ups was another reccomended exercise
    7: and reverse/forwards flyes were last on the list
    COMPETITION BESTS:
    4kg shot - 13.70m
    5kg shot (U17) - 12.55m
    6kg shot (JUN) - 11.39m
    1.5kg discus (U17) - 32.60m
    1.75kg discus (JUN) - 29.70m
    5kg hammer (U17) - 30.49m (one turn)
    6kg hammer (JUN) - 27.03m (one turn)
    800g javelin (U17) - 20.05m

    AGE - 15

    Want a 16m 6kg throw by next year.
    Reply With Quote

  18. #18
    champion w8lifter in prog boykid28's Avatar
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    Originally Posted by willhu12 View Post
    it's based off starr's power routine (a classic 5x5) but with added oly lifts/plyos and no deadlifts (to help with recovery. There is other hip work to compensate).

    monday - heavy day

    incline jerks (badically jerks to a 40 degree angle) - 3x6
    plyometric (depth) pushups - 6x3
    jump squats - 5x3

    overhead squats - 3x3
    squats - 5x5 ramping
    bench press - 5x5 ramping
    pullups - 3x6 set weight

    glute bridge (with added weight) - 3x8
    ghr - 2x12 (partial negatives)
    juice rolls - 4x8 (this involves lying down on your back, with a swiss ball between your legs and a medball between your outstretched arms. Doing a double crunch, then rolling over, keeping arm movement minimal)

    wednesday - light day

    snatches - 8x2
    throw bench (once arms have extended, let go of bar and catch again in plyometric fashion) - 3x5

    squats - 4x5 ramping
    press - 4x5 ramping

    kb windmills - 4x8 (two sets each side)

    friday - medium day

    clean and push press - 4x4
    plyo (depth) pushups - 6x3
    jump squats - 5x3

    overhead squats - 3x3
    squats - 4x5, 1x3, 1x8
    bench - 4x5, 1x3, 1x8
    pullups - 3x6 set weight

    cgbp - 3x6
    light work complex - curls, extensions, flyes, reverse flyes


    this is supplemented with lots of pvc pipe rolling, streching, trigger point work, and of course - a rich diet (i'll post an example later).

    Please do critque, don't be afriad to be harsh on anything.
    Originally Posted by willhu12 View Post
    diet

    now obviously, i'm at school, so i need to take adavntage of lunch and break times to stock up.

    An example day for me is:

    Breakfast:
    1 piece of fruit
    handful of almonds
    1 chocolate milk (330mls)
    3 mini flapack bites
    1 cereal bar

    break:
    1 cereal bar
    handful of almonds
    1 chocolate milk
    mini flapack bites

    lunch:
    1 cereal bar
    handful of alonds
    1 piece of fruit
    1 chocolate milk
    mini flapjack bites

    +

    cheese baguette
    cucumber
    carrots
    more fruit

    get home:
    Usually drink a bit of milk and have some cereal or something

    pwo:
    Lots of chocolate milk

    dinner:
    2 chicken breasts
    1/4 cup of brown rice
    4 big broccoli stalks
    salad of cucumber and carrots

    dessert:
    4-5 pieces of fruit (strawberries, grapes in handfuls. I also have apples, pears, mangos, bananas, kiwis, etc.)
    1 natrual yoghurt

    prebedtime:
    Half cup of cottage cheese
    1 efa capsule
    1 multivitamin
    1 glass of water with added fibre
    1 glass of milk

    i drink water throughout the day.

    Would you say i'm meeting my calorie demands?
    u might want to read post #3 on the sports training thread: Come here to see Sport's Training attatchments (Combine training, Weightlifting, 40s)
    read the first link

    Originally Posted by willhu12 View Post
    i'll look into it - theres a few more exercises i've found out about since then

    1: Barbell jammer press
    2: 1 arm dumbell push press (very sport specific)
    3: Isometric brick carry (putting bricks in a row, squezing them with the arms and picking them up)
    4: Obviously the incline bb/db press (i don't know how i missed it)
    5: General conditioning (rolls eyes)
    6: Step ups was another reccomended exercise
    7: And reverse/forwards flyes were last on the list
    i vote for the jammer press. but i would do a 1 arm version. i think its called the full contact twist.
    -we are what we repeatedly do. therefore, excellence is not an act but a habit.
    -sollevatore di pesi campione in corso
    -"that guy is running in shorts"Dr.House
    "he's not running, he's trolling"Dr.Wilson

    gym PR's:

    snatch:90kg
    clean & jerk:117.5kg
    total:202.3kg

    oly squat:179.5kg

    journal: http://forum.bodybuilding.com/showthread.php?t=130985093
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  19. #19
    Registered User Willhu12's Avatar
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    Originally Posted by boykid28 View Post
    u might want to read post #3 on the sports training thread: Come here to see Sport's Training attatchments (Combine training, Weightlifting, 40s)
    read the first link



    i vote for the jammer press. but i would do a 1 arm version. i think its called the full contact twist.
    Can U link the thread, coudln't find it?
    COMPETITION BESTS:
    4kg shot - 13.70m
    5kg shot (U17) - 12.55m
    6kg shot (JUN) - 11.39m
    1.5kg discus (U17) - 32.60m
    1.75kg discus (JUN) - 29.70m
    5kg hammer (U17) - 30.49m (one turn)
    6kg hammer (JUN) - 27.03m (one turn)
    800g javelin (U17) - 20.05m

    AGE - 15

    Want a 16m 6kg throw by next year.
    Reply With Quote

  20. #20
    champion w8lifter in prog boykid28's Avatar
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    Originally Posted by Willhu12 View Post
    Can U link the thread, coudln't find it?
    http://forum.bodybuilding.com/showthread.php?t=397245

    post #3. click on the essentialberardi.pdf
    -we are what we repeatedly do. therefore, excellence is not an act but a habit.
    -sollevatore di pesi campione in corso
    -"that guy is running in shorts"Dr.House
    "he's not running, he's trolling"Dr.Wilson

    gym PR's:

    snatch:90kg
    clean & jerk:117.5kg
    total:202.3kg

    oly squat:179.5kg

    journal: http://forum.bodybuilding.com/showthread.php?t=130985093
    Reply With Quote

  21. #21
    Registered User Willhu12's Avatar
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    Originally Posted by boykid28 View Post
    http://forum.bodybuilding.com/showthread.php?t=397245

    post #3. click on the essentialberardi.pdf
    cheers man

    also, whats your opinions of farmer's walks?
    COMPETITION BESTS:
    4kg shot - 13.70m
    5kg shot (U17) - 12.55m
    6kg shot (JUN) - 11.39m
    1.5kg discus (U17) - 32.60m
    1.75kg discus (JUN) - 29.70m
    5kg hammer (U17) - 30.49m (one turn)
    6kg hammer (JUN) - 27.03m (one turn)
    800g javelin (U17) - 20.05m

    AGE - 15

    Want a 16m 6kg throw by next year.
    Reply With Quote

  22. #22
    champion w8lifter in prog boykid28's Avatar
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    Originally Posted by Willhu12 View Post
    cheers man

    also, whats your opinions of farmer's walks?
    offseason and/or not on a running or jumping program= yes, i reccomend. Inseason and/or on a running or jumping program=no, i dont reccomend.
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  23. #23
    Registered User DetKimble's Avatar
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    i would add some DB Snatches and rows
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  24. #24
    Registered User Willhu12's Avatar
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    Originally Posted by DetKimble View Post
    i would add some DB Snatches and rows
    Noted.
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  25. #25
    Registered User Willhu12's Avatar
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    Tried out the BB jammer presses today, I like them. These could become a training staple.
    COMPETITION BESTS:
    4kg shot - 13.70m
    5kg shot (U17) - 12.55m
    6kg shot (JUN) - 11.39m
    1.5kg discus (U17) - 32.60m
    1.75kg discus (JUN) - 29.70m
    5kg hammer (U17) - 30.49m (one turn)
    6kg hammer (JUN) - 27.03m (one turn)
    800g javelin (U17) - 20.05m

    AGE - 15

    Want a 16m 6kg throw by next year.
    Reply With Quote

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