My new gym workout plan for shot putt, discus and hammer - critque please

[Willhu12]

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.

[Willhu12]

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?

[ICurlLOL]

Looks like a very intense workout. Do you think push presses would help in your events?

[Willhu12]

Looks like a very intense workout. Do you think push presses would help in your events?

For shot, 100%

[Willhu12]

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.

[jcameron28]

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

[Willhu12]

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.

[jcameron28]

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

[Willhu12]

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).

[scott_donald]

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???

[Willhu12]

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.

[scott_donald]

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...

[jcameron28]

haha i still don't know what an incline jerk is, do you mean incline press??

[Willhu12]

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).

[jcameron28]

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

[scott_donald]

to me a Push press or a split/push jerk would be far better...

[Willhu12]

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

[boykid28]

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.

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

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.

[Willhu12]

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?

[boykid28]

Can U link the thread, coudln't find it?

http://forum.bodybuilding.com/showthread.php?t=397245

post #3. click on the essentialberardi.pdf

[Willhu12]

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?

[boykid28]

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.

[DetKimble]

i would add some DB Snatches and rows

[Willhu12]

i would add some DB Snatches and rows

Noted.

[Willhu12]

Tried out the BB jammer presses today, I like them. These could become a training staple.