Articles posted during 1999 in the Javelin Discussion Forum by the US Javelin Thrower
Tom Pukstys / Planting and plyos....not the same; Mon Jun 7 11:29:21 1999
Plyometrics help your all around ability to reproduce javelin running and throwing form. There is no jump that can accurately mimic the plant. But they can help you do a better plant.Without doing some plyometrics, your final crossteps and penultimate jump will be poor and not put you into position to get a good plant. But....for the plant to be helped directly, you must work on it with drills specifically keeping in mind the stiff plant action.I do a few drills which help the specific blocking action. Here they are in no particular order.
Hip throws: this is a throw I will do with a 2kg small med ball. I throw the ball from my side, but I use the same steps and leg pattern as a real javelin throw. I do this because I can work on my legs, without over using the arm and shoulders. I focus on a good penultimate step and hard plant. For added pressure, I will use a bungee cord to pull myself into the direction of the throw. This makes a two step throw feel like a full approach.
One arm ball throws: Whenever I throw a ball, I will automatically focus on holding a stronger plant. And I am very agressive on this.
Javelin throws: Some sessions are spent on focusing on a hard plant. I will only throw with a good block in my mind, even at the expense of a perfect feeling release. I try to put the two together(plant and good release) The reason I have such a problem is because I have a natural tendency to bend then straighten my left leg during a throw. So I must work on planting constantly.
The last drill is simple two arm med ball throws. I do three step or 5 step and I do it facing straight forward. Two arms over the head and catch the ball as far back as possible. Get the plant out there and use the impact to nail the ball.
My plyometrics are done with the intention of simply being a more dynamic and all around athlete. The better my jumps, the better my overall capacity to use my legs the way I need them for throwing.
Remember, throwing is reproduction of simple technique, but done hard and fast
Tom Pukstys ; Horsepower....no juice! Building the arm up for the javelin. Fri Jun 18 15:08:52 1999
Javelin throwing requires a much higher level of throwing power than athletes realize. If you have a quality arm with a baseball or football, it doesn't mean success in javelin throwing. And the same time, a poor arm doesn't doom you either. Developing arm power for javelin will take the strong armed athlete to higher levels, and the weaker arms will utilize available speed most efficiently.The main aspects of javelin throwing power include: simple arm and shoulder power, waist strength, and a solid plant. Without all those together....big throws won't come.
This article covers arm and shoulder exercises. The waist is the most simple to train and I won't elaborate here. But, one critical mental focus I want to emphasize is the use of the plant. Whenever there is a throwing exercise done standing or with steps, you must always consider using a hard plant even though your focus may be on the shoulders. When the opportunity to work more than one part of the body is available, do it. This is smart training.
In order to prepare for a season of throwing I always get my shoulders in shape after my down time. I just don't go out and throw a javelin early in the training year. I use medicine-balls to get in shape.Using the principal of heavy to light weights, I do two-arm med ball throws at a wall from my knees. I kneel on a towel to protect my knees, and do repeat forward throws for 20 repetitions. I let the ball bounce once, and fire it back. I do 5 sets of 20 reps. This is done twice a week. It takes 4 to 6 weeks for your body to get the benefits of the exercise, so after 6 weeks I change to a lighter ball. Using 4 different weights of balls, this is a long term process. It will build a tremendous base of power for the season.
The breakdown in numbers: 6 weeks each- 5 x 20 reps with 5kg-4kg-3kg-2kg
You can do the 3kg and 2kg throws standing so you can work the plant.After the medicine ball throws I will throw a weighted ball. I recommend no more than 60 throws in a session. The difference with the ball is you won't have to spend so many weeks with the same implement. It takes higher stress tolls on the arm to throw one handed so you only need three weeks at one weight. You may alternate between standing and kneeling throws during the week. But, remember, you are not trying to go for broke on these throws! This is for repetition to form a throwing power base. Not pushing the limit. I will use a 4 pound ball or 2kg to start. I will do sets of ten trying to keep smooth pressure on the ball and finish on a strong plant.
The numbers breakdown: 5 to 6 sets x 10 2kg-1.5kg-1.0-kg-800gm-600gm-etc.
The lighter the ball, you may throw harder. But your goal should be to establish a consistent pattern of a throwing motion. This will help avoid injury but still make power.
Usually I begin throwing the javelin before the holidays. I advise younger throwers to throw in the fall then take a month off in November to let the arm rest. The experienced thrower needs more time off, plus my last meets are in mid-September, about four months later than most others.Weighted javelin throwing is used extensively by the Germans, Sergey Makarov, and other top throwers. I don't advocate letting rip on a heavy javelin early, so be careful. If you choose to throw hard with a heavy spear keep it under 85% effort. Keep your high efforts to a 900gm javelin.
Heavy javelins are actually a superb tool for development. It is said "nothing is better for throwing than throwing", so use weighted javelins with caution and you will get great benefits. I use a heavy javelin early in the training and just throw smooth, a easy throws to condition the little muscles in the arm to withstand the pressures of full bore efforts later. It also helps you develop arm power most conducive to javelin throwing. This is the critical time a good throwing athlete makes their career. Can they adapt their natural throwing motion to fit the length of the javelin and still put major effort into it? Well, this is where it happens! The birth of a javelin arm. I like to focus on the javelin landing flat, or throwing low line shots. Just not too hard. I will alternate between standing throws, or taking a few steps.
The first two months is all for building a base so don't try kill a throw. Work on the motion.
If you have actual weighted javelins, great. Start with the 1300gm for men, and a 900 for women. Every three or four weeks go down a 100 grams. If you don't have weighted javelins, do what I do....make them. Take the two worst spears you have and wrap plumbers lead around the ends for balance. Tape the stuff on. If you can't locate the lead, I use large bolts and tape them to on either end. Keep the weights closer to the grip, the javelin won't break as easily.Use a scale for accuracy in weighing.
Take 25 to 40 throws with the weighted spears per session. Always focus on puling through the point, it will make the spear feel heavier, but you will be stronger and won't Fear hitting the point during a competition.
In general...my medicine ball exercises work to refine and improve javelin technique. You can use more exercises than I just listed, so use you imagination and find a drill to improve a specific flaw.
Weight room Exercises:
The first exercise which comes to mind is a pullover. There are three variations I see used most often. The straight bar pullover is performed on a bench and looks like a long motion triceps extension. Try to get a good stretch behind and over your head, then pull with the arm pits and finish with the extension of the bar overhead like a throw. Don't pull it back over your chest or nose, try to keep it above your head. You can start with as much as ten repetitions for 4 0r 5 sets, then decrease repetitions every three to four weeks.
The second variation is to use a dumbbells instead of the straight bar. You will need to elevate the bench so the dumbell doesn't hit the ground. Use two hands to hold the dumbell at one end and focus on stretching to the limit before you pull with the arm pits. Repetitions and sets are 4 to 5 sets for 6 reps.
The last variation is a new one I learned from Raymond Hecht and Peter Blank. It is exactly like the straight bar exercise but you will need a partner. The partner will drop the bar onto you awaiting hands and then pulled back and thrown back to the standing partner. A little dangerous, but seems to be effective.
I recently watched Sergey Makarov, and Kostas Gotsoudis throw close to 90 meters in Athens, Greece. Although dynamic, their power was very evident. They simply nail it. Hopefully the exercises in this article will give you the power and fitness required for you to unload on the javelin and get a personal best.
Tom Pukstys One arm aspect Sat Jun 19 08:30:05 1999
I definetly intend to increase power with one arm training. I advise you try to push your effort to the point right before you breakdown and lose control. Just wait a few weeks before you use this type of effort.
Also, the repititions will become difficult themselves, and you will have to push yourself to get them done correctly.
Remember, don't breakdown technically
Tom Pukstys Good advice..... ; Mon Jun 7 11:10:42 1999
Kurt says a lot. I will also admit to the problem of over training. There is a point where the harder you try the worse it gets. It is a physical and psychological issue. For me it depended upon my mental state. Sometimes I am so passionately motivated to train, that, when I come to a competition I just can't approach the same introspective passion to compete against someone. I end up throwing worse than in training. I also will throw and throw until I get confused and can't seem to run down the run way and hit my technique, I end up whipping the spear poorly.
I advise you to take a little time off from training, find something else to keep your mind occupied. And when training nexy year limit yourself to the following:
Throwing should no more than three days a week. And I mean you can only throw hard once a week. The other dys must be easy.
For example:
Day 1: You can throw hard to work on new limits of technique
Day 2: Use a target and throw at it. Maybe 30 to 50 feet away. Try to be relaxed, control the spear, and be accurate.
This teaches point control.
Day 3: Limit your distance to 70% of your maximum. Put out a cone or towel and don't throw past it in practice. Try to reach it as easily as possible. Use the body more and the arm less. You must teach yourself how to throw far without trying so hard. I mean not using just your arm so much.
Other than that, sometimes a good party with your friends cures problems
Tom Puksty's Great Rich!!!.......My idea for all...Tue Nov 16 20:32:00 1999
the posts I write about is to give information, and ideas from which to make good decisions with. One of the main problems with U.S. throwers has always been the idea that they must reproduce the weightroom numbers as our counterparts abroad. Well, this is not true. What Rich said was a great point!
I decided that my weightroom numbers won't be up to my competitors standards as fast as I needed to throw far so I maximized my throwing ability with what I had. I really trained to throw a javelin specifically. It is actually what I do best. My physical test were pedestrian a few years ago, but I could throw the spear.
I hope all of you don't use numbers from tests and the weightroom to compare yourselves to others, you will be missing the point.
My idea to become a world class thrower came from watching the 1987 world championships final on T. V. I imagined myself in there with them and thought about what I would look like. I needed a lot of work!!! I began working on the things I lacked compared to the good throwers. I worked my run-up, my throwing capacity, (power, and speed), and some of my technique. I didn't consider my weightroom numbers as a definitive source to improvement. I thought if I squatted 10 more pounds, then I better jump a little further, or the strength is waisted. It is hard to explain my philosophy here, but hopefully you guys get a picture.
I simply became my own thrower, and used all past throwers as a guide. They taught me well, but I can do better also.
My point is, bring your weightroom numbers up, but be ready to prove their use. Our javelin results are the only things actually on record.
Tom Puksty's" Good post J.T." Tue Nov 23 22:31:50 1999.
I wanted to add to the message. In my best seasons, I spent a lot of time throwing something. I have allowed myself to be deficient in strength in order to maintain good motor skills while I train. Strength training is the easiest part to training, and keeping busy with throwing and drills requires discipline, patients, and knowlede of solid technique. This is very difficult.
This is where the "secret" if there is any, lies in the transformation to long throws.
There is much to be said on this subject but i can add a few basics.
I think some of the guys at the camp noticed I do almost every excercise to enhance my technique or power for javelin throwing specifically. Everything is done to the form which I can get something out of it towards a throw.
I can't explain how I do this easily, but I will use the term of posture; to define how to keep your body when doing any lift or drill. If it takes you out of good posture, question the reasoning behind a drill. Of course there are drills and excercises which are done without considering posture. Now you must consider danger. Nothing dangerous actually pays off.
I have been lucky to be throwing well for many years, and this is due to consistency in my training, and some measure off carefullness.;
The bottom line is, I train to be a thrower, this is where I want to be the exception. I see people everyday in my Gym that whip me in strength, power, and other physical traits. My mind, and my training
Tom Pukstys My information for you to ponder..Tue Nov 16 17:46:15 1999
I was compiling my career stats recently.
I have had 168 javelin meets in my career. 96 meets over 80 meters and about 260 competitive throws over 80 meters.
My best season average was 1996 when my ten best meets were 85.78 average, and in 1997 84.85.
I have kept a training log since 1991. I hope all of you do the same.
My estimate for the amount of throws I have taken in my life is between, 50,000 and 75,000.....
I should change my oil soon!