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Thrower Manual

Thrower Manual

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Published by GM Ribauw
tips on how to do training on core, plyo, weights especially for throwers.
tips on how to do training on core, plyo, weights especially for throwers.

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Published by: GM Ribauw on Jun 12, 2012
Copyright:Attribution Non-commercial

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11/03/2013

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UNIVERSITY OF CHICAGOTRACK & FIELD
THROWER STRENGTHPROGRAMINDOOR 2005
 
 
Exercise Descriptions
 
POWER CLEAN
EVERYONE SHOULD POWER CLEAN FROM THE FLOOR –WE NEED TO DEVELOP BETTER HIP POWER AND FLEXIBILITY ANDTHE HANG CLEAN DOES NOT PROVIDE FOR ENOUGH HIP DEVELOPMENTSTART POSITION:THE CLEAN GRIP REQUIRES THE HANDS TO BEPLACED APPROXIMATELY SHOULDER WIDTH APARTFOOT POSITION WILL DIFFER FOR LIFTERS OFDIFFERENT BODY TYPES; A STANDARDSTANCE WILL PLACE THEFEET ABOUT HIPWIDTH WITH THE TOES SLIGHTLY POINTED OUT.THE BACK SHOULD BE FLAT WITH THE CHEST UPAND THE HIPS SHOULD BE SLIGHTLY HIGHERTHAN THE KNEESTHE BAR SHOULD BE NEXT TO THE LEG AND UPAGAINST YOUR SHINSTHE MOVEMENT:TAKE A DEEP BREATH BEFORE MOVING THEBARBELL AND TAKE ALL THE SLACK OUT OF THEARMS AND BACKAS THE BARBELL BEGINS TO RISE THE LIFTERSHOULD MAINTAIN SHOULDERS IN FRONT OF BARAND KEEP AFLAT BACK AS THE HIPS ANDSHOULDERS RISE AT THE SAME TIMEAS YOU MOVE INTO THE POWER POSITION FORCEFULLY DRIVE YOUR HIPS UPWARD IN A STRAIGHT LINE, AS IFYOU WERE DOING A VERTICAL JUMP.ALL FORCES BEING APPLIED DURING THE ENTIRE LIFT SHOULD BE APPLIEDVERTICALLY INTO THE GROUND SO THAT BOTH YOUR BODY AND THE BAR STAY IN A VERTICAL PLANE AT ALLTIMES.CONTINUE TO DRIVE YOUR HIPS UPWARD, KEEPING THE BAR CLOSE TO YOUR BODY,UNTIL YOU HAVE ACHIEVEDFULL EXTENSION OF YOUR HIPS, KNEES AND ANKLES (TRIPLE EXTENSION).AS YOUR ARE ACHIEVING TRIPLEEXTENSION, BE SURE TO FINISH THE MOVEMENT WITH A SHOULDER SHRUG.ALLOW YOUR ARMS TO BEND AT THE ELBOWS FROM THE ACCELERATION OF THE BAR AND BEGIN TO USE YOUR ARMS TO DIRECT THEUPWARD PATH OF THE BAR -KEEPING THE BAR AS CLOSE AS POSSIBLE TO YOUR BODY.AT THIS POINT IN THE LIFT YOUR FEET MAY OR MAY NOT LEAVE THE GROUND, DEPENDING ON YOUR PERSONALPREFERENCE (NOTE -DO WHATEVER ALLOWS YOU TO BE/FEEL THE MOST EXPLOSIVE).BEGIN TO "PULL" THE BAR UP TO MID-CHEST HEIGHT.THERE SHOULD BE VERY LITTLE EFFORT AS FAR AS UPPERBODY STRENGTH EXPENDITURE IF THE BAR HAS BEEN ACCELERATED PROPERLY THROUGH TRIPLEEXTENSION.IN ORDER FOR THE BAR TO CONTINUE IN A LINEAR PATH CLOSE TO YOURAS THE BAR REACHES THE CORRECT HEIGHT, PULL YOURSELF UNDER THE BAR (DO NOT PULL THE BAR TO YOU).THIS "PULLING YOURSELF UNDER THE BAR" WILL AUTOMATICALLY BRING YOUR FEET BACK TO THEGROUND.YOUR FEET SHOULD LAND NO MORE THAN SHOULDER WIDTH APART AND SHOULD MAKE CONTACTWITH THE GROUND FLAT-FOOTED.ALLOW YOUR HIPS TO GIVE ALITTLE ON THE CATCH.THROW YOUR ELBOWSFORWARDANDUPWARD ANDALLOW THE BARTO REST ONYOUR COLLAR BONE.
PUSH JERK
START POSITION:GRIP BAR AS YOU WOULD AT THE TOP OF THE POWER CLEANFEET ABOUT HIP WIDTH APART,POINTING STRAIGHT AHEADCHEST OUT BIG, LOWER BACK ARCHEDKNEES AND HIPS "UNLOCKED"WEIGHT SHOULD BE ON YOUR HEELSTHE MOVEMENT:QUICKLY DIP/DRIVE YOUR HIPS BACKWARDS TO CREATE A STRETCH-REFLEXDO NOT SQUAT DOWNWARD OR DO A DEEP KNEE BEND, OR YOU WILL NOT BEABLE TO USE YOUR HIPS TO DRIVETHE BAR UPWARD IN THE NEXT PHASEWITH NO PAUSE, AT THE BOTTOM OF THE STRETCH -FORCEFULLY DRIVE YOUR HIPS UPWARD IN A STRAIGHT LINE, AS IF YOU WERE DOING A VERTICAL JUMP.THIS IS AN EXPLOSIVE MOVEMENT, SO IT IS IMPORTANT TO EXPLODEWITH YOUR HIPS AT THE VERY START OF THE MOVEMENT.ALL FORCES BEING APPLIED DURING THE ENTIRE LIFTSHOULD BE APPLIED VERTICALLY INTO THE GROUND SO THAT BOTH YOUR BODY AND THE BAR STAY IN AVERTICAL PLANE AT ALL TIMES.CONTINUE TO DRIVE YOUR HIPS UPWARD, UNTIL YOU HAVE ACHIEVED FULLEXTENSION OF YOUR HIPS, KNEES AND ANKLES (TRIPLE EXTENSION).THIS WILL CAUSE THE BAR TO LITERALLY JUMP OFF YOUR SHOULDERS.AT THE SAME TIME YOU REACH FULL EXTENSION STRAIGHTEN THE ARMS TOTHRUST THE WEIGHT OVERHEADDROP DIRECTLY BENEATH THE BAR CATCHING IT STRAIGHT OVER THE SHOULDERSTHE LEGS CAN BE KEPT SHOULDER WIDTH OR SPLIT FORWARDRETURN TO THE ERECT POSITION BY MOVING THE FEET BACK TO THE START POSITIONLOWER THE BAR CAREFULLY TO THE SHOULDERS

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