Progressions For Coaching The Shot Put And Discus Throw

Author : Michael, Michael Pellet, CSCS
Publisher :
ISBN 13 : 9781492894421
Total Pages : 28 pages
Book Rating : 4.8/5 (944 download)

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Download or read book Season Plan written by Michael, Michael Pellet, CSCS and published by . This book was released on 2013-11-29 with total page 28 pages. Available in PDF, EPUB and Kindle. Book excerpt: How the Guide WorksWhat is outlined is a year training plan.First is a Fall (9-week) Athletic Lifting Program. The goal of this program is to transition from the heavier Summer conditioning, to a more athletic approach to lifting. Focusing on functional movement to the sport of track and field.Second is a Winter Season (Indoor) Shot Put and Weight Throw Plan, which includes the lifting percentages and skill progression outlined in a weekly manner. This is tailored to a high school boy thrower, using a competition weight of 12-pounds. If you are a female thrower with the 4-kilogram shot put, when the plan implements the 16-pound shot into the skill set, you should use a 12-pound shot for your workouts, and a 10-pound shot, when the plan indicates a 14-pound implement. Same holds true to lighter implements. For the lighter conversion for the women's weight, use either a 3-kilogram or a 6-pound shot, whichever is easiest to obtain within your program.The shot put guide can be used as a double peak training plan, as the percentages for workouts are designed to peak in both February/Mark, and May/June, simply begin the training year over and start with week 1, after a week to 10 day break between the two seasons. With the guide are two progression drill sheets for both the shot put and the discus throws, in which the newer thrower can work from as a checklist, in order to excel at the sport.As I broke the throwing into Day 1 and Day 2, it does not mean that you must only throw two times each week. The first throwing day of the week is Day 1 and the second throwing day will be a Day 2, if there is a third throwing day, that day will become a Day 1, and will continue through the cycle of Day's 1 and 2.After the Shot put season plan and shot put progressions you will find a discus season plan and progression page. The weight throw/hammer throw guide can be found in the shot put section under notes, and after the discus plan pages.Next you will find a sprint/plyometric season plan; also outlined for 16-weeks. As mentioned earlier this design is also for the athlete to use a double peak system. Simply begin at Week 1 at the start of your new season, after an adequate break between the two.A side note, for the second peak, adjust the intensity in the weight room for the first 8 weeks by 10% of the weight numbers you were lifting the first peak. SO if in Week 4 of the first peak, if you were lifting 225 for a set of 4, try to lift 245 or 255 for that same set in the second peak.Lastly is a summer strength and conditioning plan. This plan is developed to begin 2-3 weeks after your last competition and go throughout the summer. The plan is design to create a large base for work and allow for the body to have the ability to handle higher percentages and intensities for work during the school year.Please refer to www.PelletSports.com and the last section of this plan to view videos on the sport of throwing and lifting, as each progression has a video outlining the correct technique there