|
Week 3 - ThrowFarther High School Season |
 |
|
Written by Mike Turgeon - ThrowFarther
|
|
| THROWFARTHER.COM |
| The Road to Becoming Successful Throwers! |
| Training Week# |
3 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
| Throws |
166 |
45 |
30 |
20 |
41 |
30 |
| Puds/Medicine Balls |
37 |
|
|
37 |
|
|
| Plyo's |
18 |
|
|
6 x 3 hops
Rest 30s |
|
|
| Over Heads |
7 |
|
|
7 x 4k or 12lb
Rest 30s |
|
|
| Sprinting |
280m |
|
|
7x40m
Rest 1min |
|
|
| Lifting #1 |
68 |
40 |
|
28 |
|
|
| Hang Clean Pull |
X |
18 |
|
12 |
|
|
| Start just below knees and pull to armpits. Basic clean except not racking. |
Rest:
2 Min. |
/4
/4
/4
/4
/2 |
|
/4
/4
/4 |
|
|
| Back Squat |
2E:1C |
10 |
|
8 |
|
|
| Full range of motion |
Rest:
2 Min. |
/5
/5 |
|
/4
/4 |
|
|
| Push Press |
2E:X |
8 |
|
5 |
|
|
| |
Rest:
90 sec. |
/4
/4 |
|
/3
/2 |
|
|
| Standing Barbell Twist |
2E:2C |
4 |
|
3 |
|
|
| |
|
/4 |
|
/3 |
|
|
| Abdominals of Choice |
|
Abs |
|
Abs |
|
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
Keep a journal on how far you 3-hops and overheads go each Wednesday. Throughout the season your jumping and over head distance should increase. If possible do your jumping on the grass or your final jump you land in a sand pit.
Sprints should be ran about 75-80% and should be used for stretching out your lower body while running. |
|
|
|
|
|
|
|
The amount of weight used will depend on the training age and strength level of your thrower. If you have a new thrower who has not lifted before light weight should be used while mainly emphasizing technique.
The weight should never be too heavy where technique is breaking down. The reason I did not add percentages was the weight should be light enough that the thrower is moving through the motion quickly. If a thrower does the first set very easy the thrower can move up a little weight for the next set. Quickness of the movement is the most important thing not the amount of weight lifted. |
|
