 |
 |
| HTS -> WEIGHTS |
| By Doug Medernach, Throws Coach, University of Saskatchewan Remember: Always lift with a spotter. Less experienced athletes should always lift under the supervision of a coach or veteran athlete. You can't be too careful. Young athletes should take it easy in the weight room. Athletes under 14 years of age are probably better doing other exercises. Keep the weights light and focus on perfecting technique. |
| Squats King of the lower body exercises.We do them with feet slightly wider than shoulder width and toes pointed slightly out. The knees naturally go slightly out not straight ahead when you squat. Go down until your back starts to round slightly. Never go so low that the knees extend past the toes. Variations such as the front squat are also great exercises. Bench Lower the bar to the lower part of the chest. Make sure the bar touches the chest but DON'T BOUNCE it off the chest. Back Rows and Hamstring Curls The exercises are the complements to bench and squats, to ensure muscle balance. If they are neglected the chest and quads become too strong and it can result in hamstring and back injuries. Olympic Lifts This includes cleans, jerks, and snatches. They are compound exercises that work the prime movers for throwing. My group does high pulls instead of cleans. A high pull is a clean without the catch. These exercises are technically complicated and it is important to master the technique before attempting heavier weights. and the rest... There are many other exercises and they have their value at various parts of the training year. My group also uses pulldowns, pullovers (esp. for javelin), flyes (esp. for discus), shoulder press, Good Mornings, and plate twists. Use common sense. Remember ... we lift to throw. For a list of muscle groups and many more exercises check our exrx.net |
| Strength This is how much you can lift. It's your 1 rep max. We test for 3 reps and extrapolate to 1. Strength is the base for power. It is usually developed in the preparatory phases, then converted to power for competitions. To increase strength, you lift with low reps and heavy weights. Example: 3 sets of 3 reps at 90% of max. Power Power is strength times speed. This is the critical variable for throwing. To develop power, weights are usually less than for strength and reps are slightly higher. Example: 3 sets of 7 reps at 75% of max. It is important not to neglect strength during a power building phase. Strength must be maintained. You could do strength 1 day and power on 2 days in a 3*week program. Circuits Grouping exercises together is excellent for both beginners and during the preperation phases of an advanced athlete's training cycle. |
 |
|
|
|