Throwers Information—Lake Park High School

Goals

  1. Set goals of eight to ten feet in the shot per season.
  2. Set goals of 15-20 ft in the discus.
  3. Set strength goals between 25 and 40lbs in each major lift.
  4. Set speed improvement goals to .4-.6 sec
  5. Set vertical jumping goals to go higher than 25 inches.

Workouts with weights

Heavy Medium Heavy

January

3x10 progressively increasing

February

4x7 progressively increasing Set Maximums

March

5x5 pi Set Maximums

April

4x3 power

2x2 power Set Maximums

2x10 speed reps

May

5x1 peaking and power

June

Rest

Running

January

5x10yds

5x20yds

February

7x30yds

March

10x40yds

April

3x100yds

5x50yds Timed

May

4x30yds Timed

June

3x100 strides

3x30yds Timed

 

 

 

 

Jumping

January

3x10 Low Hurdles

2x10 Boxes

February

4x8 Medium Hurdles

4x8 Boxes

March

5x7 Medium Hurdles

3x5 Boxes

2x3 High to low boxes

April

5x5 High to Low boxes

3x5 Low to High boxes

4x7 Low to High Hurdles

May

5x5 High Hurdles

Mandatory Items:

Separate Shoes—throwing shoes or flat soled shoes, cleats for outdoor sprints

Tape

Chalk—for spinners

Tough Skin Adhesive—for discus

Small Athletic Bag—(contents: food, drink, notebook, this sheet, weight belt, shoes, tape)

Notebook

Optional Items:

Weight Belt

Food Supplements

Technical Manuals

 

 

 

 

 

 

 

 

 

 

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