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BEFORE TRAINING :
Test
Multistage Fitness
Test
30 metre acceleration
Test
Illinois agility run Test
Standing Long Jump
Test
Over head medicine
ball throw
Fitness
Component
Aerobic
Current
Target
Speed
Level 12
Shuttle 2
4.3 seconds
Level 12
Shuttle 5
3.9 seconds
Agility
Leg power
20 seconds
2.4 metres
<16 seconds
2.8 metres
Arm power
16.1 metres
16 metres
TRAINING SCHEDULE :
Day
Preparation Phase
Pre-competition phase
Competition phase
Monday
Javelin Drills
Weight Training
Core Stability work
Hill runs
Tuesday
Plyometrics - Bounding
Medicine ball work
Core Stability work
Javelin Drills
Weight Training
Wednesday
Core Stability work
8 x 100m strides
Thursday
Rest
Friday
Plyometrics - Bounding
Medicine ball work
Core Stability work
Rest
Saturday
Javelin Drills
Weight Training
Core Stability work
8 x 100m strides
Competition or Rest
Competition
Sunday
Rest
Rest
Rest
Training description :
1. Weight training
Monday
1. Squats 4-5 sets x 3-5
reps
2. Deadlifts 4-5 sets x
3-5 reps
3. Leg extensions 3
sets x 6-10 reps
4. Lunges 2 sets x 6-10
reps
5. Calf raises 4 sets x 610 reps
6. Back extensions 3
sets x 6-10 reps
Wednesday
1. wide grip barbell
bench press - 4-5
sets x 3-5 reps
2. Incline dumbbell
bench press
(Explosive) - 3 sets x
8-10 reps
3. Close grip barbell
bench press - 4-5sets
x 3-5 reps
4. Pull ups - 3 sets x 610 reps
5. one arm dumbbell
rows - 3 sets x 6-10
reps
6. Behind the back
barbell shrugs - 3
sets x 6-10 reps
Examples
Intensity
Tuck Jumps
Split Jumps
Squat Jumps
Low
Low to
Medium
5 bounds
6 bunny hops
Double footed jumps over hurdles
Double footed jumps up steps
Medium
High
Drop jumps
High
Speed bounds
4 x 20 metres
High
Very High
http://www.bodybuilding.com/fun/wotw98.htm
http://www.brianmac.co.uk/javelin/javplan.htm
30 metre
acceleration
Illinois
agility run
Standing
Long
Jump
Overhead
medicine
ball throw
Multistage
Fitness
Javelin
Name
Class
/age
1st
2nd
3rd
Class
/age
1st
2nd
3rd
Class
/age
1st
2nd
3rd
Shot put
Name
Discus
Name