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.
|
-
11-14-2010, 12:05 PM #1
My new gym workout plan for shot putt, discus and hammer - critque please
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.
-
11-14-2010, 12:11 PM #2
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.
-
11-14-2010, 02:30 PM #3
-
11-14-2010, 02:32 PM #4
-
-
11-14-2010, 03:03 PM #5
-
11-14-2010, 03:24 PM #6
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
-
11-15-2010, 03:14 AM #7
-
11-15-2010, 07:13 AM #8
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
-
-
11-15-2010, 08:32 AM #9
-
11-15-2010, 08:52 AM #10
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???
-
11-15-2010, 09:09 AM #11
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.
-
11-15-2010, 09:19 AM #12
-
-
11-15-2010, 10:15 AM #13
-
11-15-2010, 11:45 AM #14
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.
-
11-15-2010, 02:48 PM #15
-
11-15-2010, 03:56 PM #16
-
-
11-16-2010, 09:55 AM #17
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 listCOMPETITION 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.
-
11-16-2010, 10:55 AM #18
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.-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
-
11-16-2010, 11:35 AM #19
-
11-16-2010, 11:59 AM #20
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
-
-
11-16-2010, 12:35 PM #21
-
11-16-2010, 04:30 PM #22
-
11-16-2010, 04:35 PM #23
-
11-17-2010, 08:23 AM #24
-
-
11-17-2010, 03:14 PM #25
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.
Similar Threads
-
please rate my diet and workout plan for fatloss
By stallion16 in forum Teen BodybuildingReplies: 6Last Post: 04-24-2014, 08:30 PM -
new workout plan for the next 6 weeks
By dj spud in forum ExercisesReplies: 18Last Post: 06-23-2006, 11:01 AM -
Is this a good diet plan and workout plan for the rest of basketball season?
By TheReasonSF3 in forum Teen BodybuildingReplies: 2Last Post: 12-31-2005, 08:10 PM -
My Workout Plan for chest and biceps
By Iron7 in forum Workout ProgramsReplies: 0Last Post: 08-18-2005, 07:52 PM -
New workout plan for spring semester
By sword- in forum Workout ProgramsReplies: 4Last Post: 01-14-2005, 09:25 AM
Bookmarks