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Week 2 - ThrowFarther High School Season |
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Written by Mike Turgeon - ThrowFarther
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| THROWFARTHER.COM |
| The Road to Becoming Successful Throwers! |
| Training Week# |
2 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
| Running Circuit |
6 |
Circuit x2 |
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Circuit x 2 |
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Circuit x2 |
| Throws |
58 |
16 |
10 |
7 |
15 |
10 |
| Puds/Medicine Balls |
90 |
30 |
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30 |
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30 |
| Throws Boot Camp |
4 |
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x2 |
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x2 |
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| Lifting Circuit |
8 |
x2 |
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x3 |
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x3 |
| The lifting circuit is done in a continuous path. Each person starts at one of the first four exercise. Push Ups and crunches will be the last exercise for each person. Need to alternate between push press, front squat, clean, back squat. You should not front squat, back squat, clean, push press. Four individuals can go at one time. Have the four exercise setup at four different stations. You want to go through the circuit as fast as you can. Record your the time it took you and your heart rate. Use a ten count and multiple by 6. |
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| Lifting Circuit |
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| # |
Exercise |
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Reps |
Weight |
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| 1a |
Power Clean |
8 |
60 lbs |
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| 1b |
Back Squat |
10 |
95lbs |
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| 1c |
Push Press |
8 |
45 lbs |
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| 1d |
Front Squat |
10 |
70lbs |
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| 1e |
Push Ups |
10 |
BW |
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| 1f |
Crunches |
25 |
BW |
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| Monday |
TIME |
HR |
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Wednesday |
TIME |
HR |
| Round 1 |
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Round 1 |
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| 5 Minute Rest |
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5 Minute Rest |
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| Round 2 |
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Round 2 |
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7 Minute Rest |
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| Friday |
TIME |
HR |
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Round 3 |
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| Round 1 |
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| 5 Minute Rest |
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May need to drop round #3 if throwers are struggling with technique after round #2 |
| Round 2 |
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| 7 Minute Rest |
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| Round 3 |
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The weight used depends completely on the level of strength your throwers are at. The weight listed is just a sample weight distribution. The weight should be very easy for the thrower to complete. The circuit is designed more to make the thrower work hard and elevate their heart rate. Each day the circuit is completed the thrower should get a faster time.
Ideally the last day of the circuit should be the fastest time with the lowest heart rate.
Ideally the snatch should be used but the push press is an easier exercise for younger throwers to learn. Push-ups can be switched with pull-ups. Depending on the level the thrower is at you may need to teach the Olympic lifts. |
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