WEIGHTS

Weight training will depend on physical development and level of lifting technique of the individual athlete, but the following notes should be used as a guide.

Throws squad sessions

(Due to the time available, perform the following “bread and butter” exercises)

Note – during a weights session, work from fast/light to slow/heavy exercises

Power Clean or Hang Clean

Power Snatch or Hang Snatch

Full/half Squat

Split jerk

Simulated Javelin Pull

Clean and Jerk

Simulated Javelin/discus pull

Other occasional exercises

Split Squat or Lunges

Dead Lift

Bench Press

Bent Arm Pull-Over to straight-arm

Bent Arm Pull-Over to chest

Rotator Cuff

Good Mornings

Dumb-Bell flies

Quads Machine

Press behind neck

Lats. Machine

Technique

3 sets of 6 reps at an easy weight to develop good lifting technique

For basic strength development

3 sets of 6, 8 and 12 reps at fixed weight. Increase weight gradually over the period over which this activity takes place.

For speed/power development

5 rep. Max. (about 90% max)

For power development - mature athletes only

Pyramids, 3 reps at 80% max, 3 reps at 85% max, 3 reps at 90% max, 2 rep at 95% max, 1 rep at 97.5% max, 1 rep at 100% max.

Repetitions versus single rep max.

The following relationship has been developed by examining weight training results over about 20 years.

It should hold true up to 12 reps

% of max = (46.8 – Number of reps)/0.458

e.g. If 5 reps can be achieved with a certain weight, this will be 91.3% of the athletes single max lift capability. (5 reps. at 70 Kg. = 1 rep. at 76.7 Kg.)