Shot putt training schedule

Day

Preparation Phase

Pre-competition phase

Competition phase

Monday

Shot Drills
Weight Training
Core Stability work
Hill runs

Full Shot Throws

Shot Drills
Complex Training
Core Stability work

Full Shot Throws

Complex Training
Core Stability work

Tuesday

Plyometrics - Bounding
Medicine ball work
Core Stability work

Medicine ball work

Core Stability work
8 x 30m sprints

Medicine ball work

Core Stability work
8 x 20m sprints

Wednesday

Shot Drills
Weight Training
Core Stability work
8 x 100m strides

Full Shot Throws

Shot Drills
Complex Training
Core Stability work

Full Shot Throws

Complex Training
Core Stability work

Thursday

Rest

Medicine ball work

Core Stability work
8 x 50m sprints

Medicine ball work

Core Stability work
6 x 80m sprints

Friday

Plyometrics - Bounding
Medicine ball work
Core Stability work

Full Shot Throws

Shot Drills
Complex Training
Core Stability work

Rest

Saturday

Shot Drills
Weight Training
Core Stability work
8 x 100m strides

Competition or Rest

Competition

Sunday

Rest

Rest

Rest

Triple jump

Day

Preparation Phase

Pre-competition phase

Competition phase

Monday

Core Stability work

3 x 30m sprint drills
Triple Jump drills
3 x 300m
Weight training

Core Stability work

3 x 30m sprint drills
Triple Jump drills
2 x 300m
Complex Training

Core Stability work

3 x 30m sprint drills
Triple Jump drills
2 x 200m @100% effort

Tuesday

Core Stability work

3 x 30m sprint drills
3 x 3 x (100m, 50m, 100m)
tempo runs

Core Stability work

3 x 30m sprint drills
Triple Jump drills
8 x 100m @ 90% effort

Core Stability work

3 x 30m sprint drills
Triple Jump drills
Complex Training

Wednesday

Rest

Rest

Rest

Thursday

Core Stability work

3 x 30m sprint drills
Triple Jump drills
6 x 50m
Weight training

Core Stability work

3 x 30m sprint drills
Triple Jump drills
Complex Training

Core Stability work

3 x 30m sprint drills
Triple Jump drills
3 x 150m @100% effort
Complex Training

Friday

Core Stability work

3 x 30m sprint drills
Triple Jump drills
6 x 200m

Core Stability work

3 x 30m sprint drills
Triple Jump drills
3 x 200m

Rest

Saturday

Core Stability work

10 x 150m
Weight training

Core Stability work

5 x 150m @100% effort
Complex Training

Competition

Sunday

Rest

Rest

Rest

Long jump

Day

Preparation Phase

Pre-competition phase

Competition phase

Monday

Core Stability work

3 x 30m sprint drills
Long Jump drills
3 x 300m
Weight training

Core Stability work

3 x 30m sprint drills
Long Jump drills
2 x 300m
Complex Training

Core Stability work

3 x 30m sprint drills
Long Jump drills
2 x 200m @100% effort

Tuesday

Core Stability work

3 x 30m sprint drills
3 x 3 x (100m, 50m, 100m)
tempo runs

Core Stability work

3 x 30m sprint drills
Long Jump drills
8 x 100m @ 90% effort

Core Stability work

3 x 30m sprint drills
Long Jump drills
Complex Training

Wednesday

Rest

Rest

Rest

Thursday

Core Stability work

3 x 30m sprint drills
Long Jump drills
6 x 50m
Weight training

Core Stability work

3 x 30m sprint drills
Long Jump drills
Complex Training

Core Stability work

3 x 30m sprint drills
Long Jump drills
3 x 150m @100% effort
Complex Training

Friday

Core Stability work

3 x 30m sprint drills
Long Jump drills
6 x 200m

Core Stability work

3 x 30m sprint drills
Long Jump drills
3 x 200m

Rest

Saturday

Core Stability work

Core Stability work

Competition

Sunday

10 x 150m
Weight training

5 x 150m @100% effort

Complex Training

Rest

Rest

Rest