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Week 7 - 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# |
7 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
| Throws |
116 |
31 |
21 |
14 |
29 |
21 |
| Puds/Medicine Balls |
26 |
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26 |
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| Plyo's |
12 |
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12 x SLJ
Rest 30s |
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| Over Heads |
5 |
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5 x 6lb or 10lb
Rest 30s |
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| Sprinting |
300m |
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5x60m
Rest 1min |
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| Lifting #2 |
48 |
28 |
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20 |
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| Closed Grip Snatch |
X |
13 |
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8 |
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| Start at Knee height |
Rest:
2 Min. |
/4
/3
/3
/3 |
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/3
/3
/2 |
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| Jump Squat |
2E:1C |
6 |
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6 |
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| Each rep gets faster |
Rest:
2 Min. |
/3
/3 |
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/3
/3 |
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| Light Bench Press |
2E:X |
6 |
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4 |
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| Move weight fast going up. No big lifts. |
Rest:
90 sec. |
/3
/3 |
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/2
/2 |
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| Supinated Pull-Ups |
2E:2C |
3 |
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2 |
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/3 |
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/2 |
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| Abdominals of Choice |
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Abs |
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Abs |
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SLJ = Standing Long Jump. Stand at the beginning of the long jump pit and jump as far as you can off of both feet. Sand makes an easier landing.
The over heads will be using a 6lb for the girls and a 10lb for the boys. If you do not have lighter shot puts stay with the 4k and 12lb for girls and boys respectively.
If your thrower is not able to do a supinated pull-up and a pull-up assisted machine is not available spot the student by supporting their legs during the exercise. |
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