Resistance Training Program for Conversion-to-Power Phase for . Collegiate Discus Throwers Abstract “The aim of this paper is to provide a sample resistance program consisting of weight training, ballistic exercises and plyometrics for a US collegiate discus thrower (male or female). The duration of the program is fiye weeks for a conversion-to-power phase periodised taining program. 1. Introduction 1.1 Background ‘The resistance training program is designed for a US collegiate discus thrower (cither sexes) ages 18 and above. The author assumed that the intended athlete“has already some years of resistance training and has proper technique to execute all of the exercises prescribed in this paper. The program can be applied to a periodised annusl training program with a single or double peak, one for the indoor season and one for the outdoor season. Another consideration in planning the program is the constraints faced by a student-athlete, especially time. ‘Some basic definitions of the terms used by the author in the context of this paper: 1. Microcycle: duration of one week 2. Mesocycle: a phase consisting of several microcycles. 3. Macrocycle: duration of one year. 1.2 Objective ‘The main objective of this conversion phase is to convert or transform maximum strength that the thrower has attained in the preceding phase into competitive, sport specific combination of strength and speed (power). At the end of this phase, the important competitions start and the athlete should achieve the power necessary for good performance.2. Need Analysis “There are four primary components of any throwing events: 1. Strength, 2. Speed, 3. Power, and 4. Technique ‘The resistance program aims at integrating the three factors so as to improve the sport performance of the diseus thrower. However, mobility (a function of agility and flexibility) should not be comprised as well because throwing involves the whole body moving through & teat range of motion within a short time. The ideal discus thrower has to be powerful, quick and mobile, As given by Bompa (5), the thrower requires throwing and reactive power. Throwing Romsey PERT PE vary power is the power to apply force against an implemei as fat as possible, Reactive power is the ability to generate the force of jumping immediately following landing. The energy system used is mainly ATP-CP system. 3. Applying the Program in A Macrocycle ‘The duration of the phase is decided to be five weeks. General duration for this phase is 4-5 weeks. Elite athletes using multi-pecks periodisation use 2-3 weeks. Five weeks in this paper is used to provide a transition week from the preceding phase to this conversion phase, There are many terms used to define phases of a macroeycle and the duration varies from one person to another. Regardless of how one classifies the different phases of the macrocyele, the program can be used or modified in phases desiring the same objectives as those in this paper.4, The Conversion-to Power Phase Program Since resistance training is only but one of the training component in an entire microcycle, it is important to first establish an overall training outline of all the main training components in each microeycle such as the one shown in table 1. The desired frequency per-meek for each main component is listed below each respective main component, The sequence of carrying out the training components for each day is also shown in the table 1. The relative intensity for each day is also given in the table. By designing such an outline helps the author to effectively integrate resistance training into the entire training program. ek anes Day/Load | Techniqu] Upper | Lower | Weights | Speed | General eand | Body Plyo | Body Plyo Work | Fitness Drills_| & Ballistic Week 1 6x 2x 4, 2x 3x 3x 2x 1H = 1 prone 2 (HM) 27 1 20 Sie 3M = i 2 os co 2: 20M) Si. i 2 3 cM i 20) 3 7 Rest Week 2 & 2x 2x 3x. 3x, Ix UH 1 3 2(H™M), 2. 1 2 3 3M 1 2 2M) 4M. 1 3 2 S/L 1 2 (2) 3 oH, COMPETITION 7 Rest Week 3 ‘Same as week | Week 4 Same as week 1 Week 5 Unloading, similar to week 2 but lower volume and intensit Daily training sessions also include general warm up, cool down, and static and dynamic stretching. ‘Table 1. Overall Training Outline of All Main Training Components.4.1 Explanation of Outline 4.1.1 Main Training Components “The first step was to identify the main components in the training of a collegiate discus thrower. The technique and drills component includes the actual discus throwing with implements of various weights, and drills that are specific to discus throwing and general to improve or maintain mobility. The upper body plyometrics and ballistic component refers to any stretch- shortening cycle or ballistic exercises that emphasise on the upper body such as throwing a medicine ball. This is not to say that other parts of the body are not involved in the exercises. Ballistic exercises, as given by Bompa (5,6), involve the use of implements of weights far less than the interal force of the user, creating a dynamic motion. Similarly, the lower body plyometrics component refers to any streich-shortening cycle exercises that emphasise the lower body. There are also plyometrics that involve both a jumping and a throwing action, such as “tossing” a medicine ball as the person jumps off from a height. In such an instance, the training outline will reflect both upper and lower body plyometrics components being combined and carried out on the same day. The reason for this division between upper and lower body is to better reflect the load on the specific muscles. This will allow plyometries that emphasise on different major muscle groups to be carried out on consecutive days or a plyometric workout day ofa different “nature” to precede or follow an intense weight training day. It is time effective to combine both weight training and plyometrics, as shown by many studies (to be discussed later). However, there are situations, as discussed later, when this is not desired or possible. The weight training component is self-explanatory. ‘The speed component refers to exercises aim at improving the quickness of the leg and explosive power, such es sprinting. The general fimesscomponent refers to exercises that help to maintain general cardiovascular fitness, such as running at casy intensity for 10-20mins. 4.1.2 Frequency of Training Componenis Per Week The second step was to determine the desired frequency per week of the main components, Given the level of the collegiate thrower, six days of training are adopted with one day of complete rest for each week, Based on the principle of specificity, all six training days involved the technique and drill component as the primary target and is carried out first after general warm up and stretching, Three days (commonly used) of weight training are used to optimise time and effectiveness. Some coaches use two days of weight training during competitions. Whether it is better or not is not important because the main objective of this phase is conversion to powefTnot competitions. Hence, the author will maintain the weight training frequency per week at three throughout the phase, Tyo sessions of plyometrics for each upper and lower body is adopted. Recommendations by various authors and coaches, and feedback from athletes suggested 1-3 times per week depending on the training phase, type of exercises, intensity, volume, load variation within each week, foundation of athletes, etc. The author recommends twice per week per upper and lower body part because once a week maybe be “insufficient” to produce the neural adaptations desired (the right practice makes perfect, although more is not always good) In total, there are three (one combined total body) plyometric sessions per week. Anymore will be too time consuming and may not allow sufficient recovery time. As for speed workouts, the author use a general guideline of three based on experience and consideration for the time constraint of the collegiate athlete, The author believes in the importance of maintaining some ‘general cardiovascular fitness for general health and fitness throughout the entire year. In addition, going for slow easy runs to many has a positive psychological effect. The frequency isnot critical as long as it does not interfere with the other more important training component and can be carried more depending on the individual. 4.1.3 Load Variation from Week to Week The third step was to determine the load variation from week to week within this phase. In a recent literature review (13,16) on periodisation, the authors concluded that “itis the appropriate sequence and combination of training variable manipulation thet produces superior results and not simply the amount of work or number of repetitions accomplished.” However, given the vast differences in individuals and the variations adopted by different studies, there is no one type of ou oe '" ariation that is the best (15,16,20), In addition, the term “load” is used loosely in many articles Tee with no explicit definition; some seems to imply intensity only, others seem to suggest it as the combined effect of intensity and volume, andor other training variables. The author will refer aMWaagh a Wo vol and fine Joad to the overall Combined effect of the various training variables. and fabrguc 24 look Bompa (5,6) suggested increasing the load from week to week with an unloading phase during ee jveek four fora four weeks mesocycle (low-medium-high-medium intensity), as shown in figure 1. He went on to define a low intensity microcycle as having one high intensity day, and several movin and low intensity day. A medium mixpeyle will consist of two igh intensity days and a heavy microcycle will consists of dre faesity days, Others such as Bosen (28), offer more variations in the loading pattern such as the one shown in figure 2. Since itis difficult to quantify all variables and thatthe relative intensities are subjective, the author will keep to two high intensity days per week throughout the entire phase except during competition week, when competition will replace one of the high intensity taining days, However, the intensity, volume, ‘and/or other variables for individual exercise may be changed during the entire phase and there will be gradual increase in overall weekly intensity. The fifth week is an “unloading” phasewhen weekly intensity and volume are lowered compared to other weeks to prepare for the competition at the end of the week and in preparation for transition to the next phase, sicH 3 MEDIUM. vPpor MICRO—CYCLES Figure 1. The Increase of Training Load in Steps. Suggested Variations in Arranging a Four-Week Training Cycle Loading Figure 2. Suggested Variations in Arranging A Four-Week Training Cycle Loading.4.1.4 Load Variation within Each Week ‘The fourth step is to decide on the load variation within each week. Again there is no one best, variation but some general guidelines recommended by various people. The general guidelines suggested by the author are: ~ 1, Have at least one light day before a competition, Y 2. No two consecutive heavy days; at the first two weeks of training, a heavy day is always followed by a light day, V 3. Place heavy days at the start of the week when the athlete is supposedly to be “fresh” after the rest the day before, and 74. Avoid heavy days at end of week when athlete is “suffering” from compounded residual effect from the week’s training. ‘The load variations are scheduled round the competitions. Since this is not a competitive phase, there may not be real need to have competitions every week and there are other factors to consider such as logistics, condition of athlete, ete. Thus the competitions are scheduled on week two and five using the author's discretion. 5 Combination and Sequence of Tr The fifth step is to determine the combination and sequence of training components for each day. ‘As summed up by one literature review on combining weight training and plyometrics in one session termed “complex training” (10), such a combination offers potential benefits as suggested by the studies reviewed. Some studies reviewed in the article even suggested that complex training is more effective than training either one alone in a training session. However, there is lack of substantial data to support it. The approach used by the author is first to establish the days to perform weight training, This is because maximum strength and power is critical tothe thrower and that weight training is a key component in building maximum strength and power, (The most important component, technique is done all on six days a week) Of course, beforehand, the author already has a general idea of the organisation of the weight program (designing a resistance program is an iterative method). Three days of weight training with the first two days heavy/medium and a third light day as shown in table 1, For week one, three and four (non-competitive weeks), the two heavy days are scheduled two days apart instead of one to allow more rest between workouts. For week two and five (competitive weeks), the weight training are scheduled one day apart (day 1, 3, and 5) due to the competition on day six. Some people prefer to schedule the weight training session at least two days before competition while quesirin ab ain comnekt lt some prefer doing weights the dax(Getoro Ge ‘even on that day itself. There is lack of data to prove which method is superior. The author believes it varies from individual to individual, and whichever method is used, the most important is to have sufficient rest and recovery before the competition. The athlete has to work closely with the coach by trial and error and experience to determine the workout that works best for the athlete. The scheduling of the plyometrics workout ae then fell into place according to the weight training schedule and daily load variation desired. \P¢‘*' he The plyometric exercises are grouped into three training days: one day of combined total body, ‘one day of upper body plyometrics and one day of lower body plyometrics. Work for abdominal and back are incorporated in the workouts as well. The combined total body plyometrics (moderate intensity) is scheduled on day one when the athlete is “fresh” because it requires the coordination of the entire body to work as powerful as possible. The overall load will be adjusted to accommodate the heavy weight training. On the other two plyometric workouts, the author prefers to separate the plyometrics workout into upper and lower body to enable the athlete to concentrate on each part. Reasoning: just like leaming the technique for throwing, oneconcentrates on a part of the technique and then integrates the movement as a whole, One may then argue that the combined total body should be scheduled on the third day of plyometrics after the upper and lower body plyometries. However, in viewing the workouts for the following week, the combined total body plyometrics are done “after” the individual plyometric workouts. Furthermore, the athlete is rested and will be able to better integrate what was leamed in the preceding week. Aen In general, the author believes that upper body plyometries may be more intense than upper body plyometries due to the larger muscle groups and higher resistance involved in lower body plyometrics. In upper body plyometrics, the resistance is often the dynamic load of the implement but for lower body plyometrics, itis the dynamic load of the body weight! Hence, the decision of having the lower body plyometric workout to be on a separate day (day three) from the second weights workout (heavy/medium) for week one, three and four. Instead, the less intense lower body plyometries are paired with the heavy'medium weight training on day four. For competition weeks, however, the lower body plyometrics are paired with the weights ‘workout (reduced load to medium) on day three to allow more time for recovery for competition. No plyometrics are planned on light days as supported by Bompa (4). {As for the sequence of components, Bompa (4,5,6) suggested the sequence as shown in table 3. Of course, the events are preceded by warm up and stretching followed by a cool down at the end of each training session/workout, The reasons for such a sequence as given by Bompa are: fon one hand, speed/reaction exercises represent an activation of CNS, favourable to strength/power development; on the other hand, on a short term basis, employing heavy loads first, may impair the development of speed.Sequence | Event 1 ‘Technical and tactical work 2 ‘Speed, reaction, and coordination 3 ‘Strength/power 4 Endurance Table 2. Sequence of Events.” Based on this, plyometrics should precede weight training. However, another school of thought suggested that “a vigorous weight training program should precede the implementation of a training program using medicine or plyometric balls (26).” Then there are people who pair up plyometric exercises with weight training exercises and perform them one after another. Example, one set of squat, followed by one set of squat jumps and then repeat the whole cycle. The rest period between exercises within each pair and between sets of paired exercises are unclear (10). There is lack of data to show which method is superior. In the author's view, the choice of sequence depends on the objectives for the day, intensity, type of muscle groups used, biomechanical and neuromuscular recruitment pattern, the condition of the athlete himself, etc In general, the author placed plyometrics after the weight training due to the heavy demand on the nervous systems by the dynamic lifts. The author prefer not to pair total body plyometrics or plyometrics that the author deemed more demanding on the nervous system with weights in believing that this gives the athlete greater concentration in each exercises. In situations where ‘the plyometrics are paired with weight training exercises for variety and time effectiveness, the dynamic lift are still carried out first (eg: week 1 day 4 and week 2 day 3). As for the sequence of other components, the author followed those recommended by Bompz.5. The Resistance Program 5.1 Type of Training ‘The resistance program is shown in table £4The types of training used are dynamic constant external resistance (DCER) for most weight training, some variable resistance training, ballistic exercises and plyometries. These types of training are time effective (crucial factor, see 5.2) in developing speed-strength qualities to generate the throwing and reactive power required by a thrower (1, 5, 14, 21, 23, 25). 5.2 Choice and Number of Exercises: 5.2.1 Weight training Exercises for weight training for a discus thrower can be classified into three categories (29): 1. Dynamic power group (weight-lifting movements that produce high kinetic energy and are full-range, multiple body joint exercises), 2. Absolute strength training group (exercises are weight-lifting movements that build absolute strength in large muscle groups), and 3. Assistance lifts! (exercises that help to improve performance in either or both group 1 and 2 and/or that indirectly help the performance of the throw). Bulk of the program should consist of exercises from group | and 2 during this phase (1, 3. 4, 5, 6, 17, 19, 21, 23, 24, 28, 29). This is because dynamic power exercises are specific to the discus throwing in developing the required power. Maintaining absolute strength during this phase is also important, As summarised by Bompa (5), “the more the internal strength exceeds the external resistance the faster the acceleration. No visible increments of power are possible 1 Definition for assistance lifts varies from author to author and there are overlaps where an exercise can be classified in more than one category.without clear gains in maximum strength, A high level of maximum strength is also necessary for the carly part of lift or a throw. Any barbell or implement/ball has a certain inertia. In order to overcome the inertia, a high tension has to be built in the muscle to achieve it, The higher the ‘maximum strength, the easier it is to overcome the inertia. And the more explosive the start of the movement.” ‘The classification of the selected exercises is shown in table 3. The exercises are further divided into primary and secondary importance within each group. Descriptions of the dynamic power lifts are provided in the appendix. Group I Y=) Group? Group 3 Dynamic Power Absolute Strength __| Assistant Lifts Primary Power Clean Parallel Squat Shoulder ExvAdd Snatch Deadlift Knee flexion Bench Press Calf Raises Incline Press Any injury prevention exercise Secondary Pull Half squat Split Snatch from | Flys Hang, Shoulder Press Push Press ‘Table 3. Classification of Selected Exercises. [As stated by Bompa (5), during this phase it is necessary to be energy-conscious, to spend most energy for technical/tactical training, and a lower proportion of it to be used for power training y 1B The lowest possible number of exercises has to be selected and as closely related to the skills as possible. He recommended the program to consist of 2-3 exercises, dynamically performed, over several sets for maximum return, This is exemplified by numerous training programs including workouts designed for UT men’s throwers (the author did not obtain training program from the women’s throwers). Most programs consist of only 2 to 4 exercises from group 1 and 2 for eachweight training session. The number and weekly frequency of assistant-lifts used varied widely from program to program. ‘The power clean and snatch are the two most widely used dynamic lifis in many training programs, especially the power clean. Some reasons given are: these lifts not only involve many muscles but also require the athlete to perform them powerfully in order to have a successful lift especially at heavy weights. The lifts also offer neuromuscular recruitment patterns similar to throwing. Another reason given is that all throwing events are highly explosive and require strong torso rotational energy (23). To develop this type of energy the athlete needs to train with explosive torso rotational lifting movements. The dynamic lifts come closer to duplicating the physical demands of throwing than other exercises. The author agrees with most of the reasoning except the point on similar neuromuscular recruitment pattem. In a very interesting study comparing the characteristics of the interrelationship between the dynamic structure of the snatch : Fe THe and clean and athletes’ neurodynamic characteristics (28, it was found that the snatch and clean lear have rather different and opposing characteristics as summarised in table 4 ne Clean Snatch 1. Nervous system strength by stimulation | 1. Weak nervous system by excitation Sluggishness of stimulation 2. Mobility of inhibition 3. Predominance of inhibition by external | 3. Equilibrium by internal balance © balance 4, Predominance of stimulation by external balance weiyt Table 4. Neurodynamic Characteristics of Clean and Snatch. “By having a knowledge of the differences in the dynamics structure of the snatch and clean in aceordance with athletes’ individual characteristics allows one to effectively structure the process of teaching and subsequent improvement at different stages of the training and educational processes,” as concluded by the authors of the study. However, the author did not obtain any articles on the neuromuscular recruitment pattern of a discus throw to make anycomparisons. Nonetheless, the author feels that this is the direction that future studies and coaches should taken selecting and evaluating the effectiveness of an exercise, one should also consider the neuromuscular recruitment pattern because in highly trained athletes improvement in strength or power is due to both hypertrophy and neural adaptations! In addition, many studies evaluate the effectiveness of an exercise based on strength improvement but what about specific power improvement? Or correlation’s to the sports performance itself? There are studies chine & German High pull, a dynamic lift itself, is selected as it is an assistant lift to both clean and snatch. Split on such topics but the majority is in languages other than English.” for avamole ~ snatch from hang from the author’s own experiences, requires good neural control, coordination and reaction, There two main reasons: The athlete is required to snatch the weight in one pull, and having to start the weight at the thighs, the author feels that it eliminates some of the contribution by the legs, hips and thigh. Hence, the athlete has to rely more on explosiveness, reaction and neural control to lift it. (The power clean and snatch actually consists of two pulls). ‘Along the line of reasoning other dynamic lifts starting from the thighs, such es a hang clean, can be selected. But the additional height of the resistance to be cleared in a snatch as compared to a clean, and the added requirement of ending in a “split” position as opposed to a squat position makes this exercise more time effective in the author’s view. Shot putters may on the other hand prefer dynamic lifts involving the jerk as it is more movement specific to the shot put throw. [As for the selection of the absolute strength exercises, they are common exercises used by throwers and studies have shown or stated them to be very effective in improving absolute strength (for eg: 3). The selected exercises for the primary absolute strength group are considered core strength exercises especially the parallel squat and bench press. O'Shea (23) considered the parallel squat as the “king of the strength group weight-lifting exercises and itstands supreme in its ability to improve absolute strength.” Moody (21) reasoned that mastering the dynamic lifts requires overall body power and pressing exercises are a good way to develop an overall strong body, He suggested lifts such as push press, bench press, incline press, behind the neck press, etc. The flys are movement specific to discus throwing and deadlift is a good total body exercise, especially on the hamstrings and lower back. The assistance lifts are given generic names as they are based on the muscle group and action, A variety of exercises that satisfy the generic muscle action can be carried out, giving the program a greater variety. The athlete can be iven the choice of the exercise that he or she wants to do and in doing so may promote greater motivation and interest. As such, the author will not give specific exercises to these generic muscle actions. During competition weeks, assistant lifis are replaced by other primary lifts. Knee extension is included for muscular balance and injury prevention. 4.2.2 Plyometric Training Bompa (4, 5) grouped plyometrics into five different groups according to the intensity of the exercises as shown in table 5. Intensity | Type ofexercise | Intensity of | #ofreps | #reps/ Rest ‘Values exercise and sets session interval between sets L Shock tension, high Maximum j 8-5 x 10-20 | 120-150 8-10min reactive jumps >24” (200) | 2 Drop jump>32-48” Nery high | 5-15 x 5-15_| 75-150, 5-Tmin 3 Bounding exercises Sub- | 3-25x5-15 | 50-250 | 3-Smin Single and double legs |_ maximum 4 Low reactive jumps Moderate | 10-25 x 10-| 150-250 3-5min 8-20" 25 5 Low impact Low 10-30 x 10- | 50-300 2-3min jumps'throws (on spot 15 or implement ‘Suggested number of repetitions and sets are for advanced athletes. Table 5. The Five Levels of Intensity of Plyometric Exercises (adapted from Bompa,5).ye He recommended exercises of intensity values 3-5 for the conversion phase. For ballistic exercises, he recommended to keep the number af exercises to be as low as possible so that a high number of sets are possible for maximum power benefits. Based on his recommendations, the author divided the plyometric training into three groups as shown in table 6. ‘The combined total plyometric exercises are chosen to be as specific to discus throwing as possible. Since there are no studies to show which pattem of jumps will offer the best results, the author will not list the detailed variations of the low box jumps as there are numerous pattems that one can think of. Variety in this case is more important. Descriptions of the exercises are given in the appendix. ‘Combined Total Body | Lower Body ‘Upper Body (Low to moderate) (Moderate to sub-maximum) (Low to moderate) Jump chest throw Single leg bounding General: Jump back throw Double leg bounding Plyometric push ups Jump side throw Low box jumps Ball toss Jump overhead throw | (varied patterns) Incline ball toss Squat jumps Hip rotation Discus Specific: Pendulum swing Weighted plate throw MB throw Flat throw Incline throw Choose 3 ne bounding exercise ‘One general ‘Three low box jumps of various patterns | Two specific OR Two low box jumps of various patterns + squat jumps except on week 2 and 5, Week 2; Squat jump; Week 5: Nil (unloading) Table 6. Selected Plyometric Exercises. One very important point for a thrower and most if not all athletes is the strengthening of the trunk. The trunk links the upper and lower body and one can only be strong as the weak link in a system. For a thrower, trunk exercises should ideally be perform as frequently as possible and hence require attention planning the program to avoid overtraining and for optimal results. As such, itis beyond the scope of this paper. 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Dynamic lifts are always carried out first due to heavy demand on nervous system, — Youd ‘que 2. Large muscles group before small muscle groups, “ 3. Alternate between upper and lower body exercises or between agonist and antagonists whenever possible. Of the references used, the author could not find any article on the sequence of plyometric exercises except one article by Santos (26), He recommended to always start the workout with heavy balls and slow movements to warm up. Use lighter balls for more ballistic movements following the warm up. Based on this recommendations and the general guidelines used earlier for weight training, the author came up with a set of guidelines in planning the plyometries program, 1. Warm up with lower impact or slower or heavier implements. Eg: low box jumps (moderate intensity) before bounding (sub-maximal), weighted plate throw (slower) before pendulum (faster). 2. Warm up with general exercises before specific ones. Eg: ball toss (general) before weighted plate throw (specific), For exercises (in italics) that are paired, the sequence is to carry out one set of exercise A followed by one set of exercise B with adequate rest between exercises. This cycle is repeated until all sets are done. For paired weight exercises such as bench press and paralle] squats, the athlete can choose to do them in a paired sequence (faster due to reduce rest interval in between exercises) or as individual exercises (in the order listed) for variety.There is no recommendation for the sequence of the combined total body jump-throws. So the author arranged them in varied ways for the sake of variety. 5.4 Intensity, Repetitions, Sets, and Rest Interval 5.4.1 Weight training The various training parameters by various articles are summarised in table 10. There is general agreement for most parameters except for intensity and number of repetitions. The intensity ranges from 50% to 90%. Regardless of the differences in range, all reflected the need to perform exercises for power gain at at least 50% IRM, contrary to the old school of thought of doing low intensity. One of the possible reasons for the differences could be due to the exercises tested as Bompa (28) stated that the intensity depends on the exercise. There are two main schools of thought: one group supported low number of repetitions at higher intensity while another favoured higher repetitions at the same intensity. The former line of argument is that by using more repetitions, the athlete will not be able to perform all repetitions as fast due to fatigue. The latter line of argument is that not only must the movement be as fast as possible, but also long enough to develop a complete mechanical efficiency for the most phasic motor units. The author suspects that this is the reason why ‘many coaches use low repetitions at high intensity but use more sets per exercise and is the approach used by the author. The author will use intensity between 70% to 90% on heavy/medium days and not than 80% on light days based on the many coaching literatures. Of course, very importantly all exercises have to be performed as fast as possible although the movement may look slower than intended due to the heavy load. The athlete has to constantly think of doing it at the fastest possible speed while maintaining proper form. As for the type of training system, pyramid is « popular method during this phase but there is alack of data to favour any training methods. The pyramid system is used because the author assumed by progressively increasing the intensity: 1. the athlete warms up into the heavy intensity set, reducing chance of injury, 2. by first performing a lower intensity the neuromuscular system is tuned to perform at that speed so that when a heavy intensity is used, system will still try to perform at the faster speed used for the lower intensity, and 3. variations. ‘The repetitions used depend on the exercise and intensity. In general, the author used table 8 as a guide except in the case of dynamic lifts. Due to the heavy demand on the nervous system, not more than five repetitions is used. The author “compensated” this by increasing the number of sets. Lifts that use large number of muscle groups such as parallel squat and deadlift may also use lower repetitions than those suggested in the table by virtue of their heavier demands on the body. Repetitions may be higher than given for other exercises, such as assistance lifts. Intensity is gradually increased in steps of 5% (gradual but significant enough and used by many coaches and articles) except for intensities lower than 70%. Intensities for “light” days are not well documented. For some elite athletes, their “light” days consists of slightly lower if not equally high intensities but at reduced volume. Looking at some training programs for collegiate throwers, there is no or slight reduction (5%) in intensity for those with three days of weight training per week and usage of 70%- 85% on “light” days for those who weight train six days a week! Common change is in the reduction of volume, usually by reducing either the number of repetitions or sets (usually ‘one or two sets pet exercise), or both. Based on this programs and personal experiences, the author will not use more than 85% on light days.%of1RM __ # of Repetitions 90-100 12 90 2-3 Bsiinaauat 3-4 Siaetiiea SO mene 45 75, 5-6 70 67 60-65 78 ‘Table 8. Percentage System and How to Use It (adapted from Moody, 21). 5.4.2Plyomety ‘The author used guidelines recommended by Bompa (5) as shown in tables 5 and 9. There is no conerete study on the weight to use for various exercises although general recommendations range from 2-6kg. Hence the author based the weights on other training programs and personal experiences. In general, less weight is used for more dynamic and explosive exercises for speed and to reduce risk of injury. Exercises that have a great pre- stretch are considered tobe more dynamic such a the flat throw, neine throw, pendulum, and plyometrie push up. Those exercises with higher frequency, such as pendulum (hit against wall, fast rebound) as compared to weighted plate (the athlete throws the plate and walk to retrieve it and repeat), will have fewer repet ‘Training parameters Work Load ‘Standard # exercise = [2-5 ze # of reps/set 10-20 # of sets/session 3.5 Rest interval 2-3 min Rhythm/speed of execution Explosi a Fregency/week 24 ‘Table 9. Training Parameters for the Ballistic Method.Jo siiyouaq umueut 1044 “o7er YBIY & YpEAS paw soUUEUI doys-uoU B UF suoRHadss OI-p 9sn OF Kz¥ss909U 10" °%$6 18 SotUTAUOS “496 Ie UOYO St suovUt IS9yBIy axp ‘aseyd somod 20} ‘syy oneUKD 40g sdax ¢ UEYP ax0UN ION, -wratp Jo yoea axogaq woHENMADTIOD [e}UALE SAYA amp aAaTyoe OF pur ‘ou amp ye UORHador 2u0 wwoyiod 0} aueyodurt azour S| af ‘ouo ye porta aye sIOqY LJ JO JOqUINU UINUIIXEUI a4 a1aya ‘UoRIeNUCD aasojdxa “a8 ‘SIOMONA JO ¢ domog-oF-uopssaauoy 104 Zuyuyesy Zours|SY FACIE A PUE YADC 105 sspourvseg SupUyEIY, popuownuz0s9y “1 148, REZ] SUH SSURBISSE TOY ET] © WR aOuT WN | wsegonwoukg | uewp aioyy | axa somod sop g1- | 01 sar pen ie icant arn oe he : ae Paes te fr, te using te armen Go pacdieine ball with wa apd. rs tba back he a bee a her parte! Come Aaa - A Suap Back Hips eR eee areas off fee 4 4 Back Tho reaweess ne Lees Shr+7. Use good medicine balls, with a 5-12 Ibs, ee 8 Always start the workout with hé andsi ents to warm ut 10. Keep the workout fun. 9. Toss the ball always in control. Suggested Training Program ‘The athletes should have at least 3-5 weeks of strength work using free weights or weight machines. This is to establish a base for strength conditioning prior to the use of the plyometric ex- ercises. When training for upper-body development. the exercises should be done only twice a week, and never the day prior to a competition. The build-up of tactic acid (muscle waste product after exercise! 's greatly increased due to the fact that the plyometri¢s work directly on the eccentric contraction of the muscle. It has been found that muscle soreness is due greatly to the work ac- complished by the eccentric contraction of the muscie rather than the concentric contraction of the muscle. The eccentric contraction lengthen- ing of the muscle) is very forceful and occurs rapidly in time duration. The concentric contrac: tion (shortening of the muscle) produces less waste products, yet the success of the plyometric is the combination of the training of both contrac tions at ahigh rate of speed Upper Sody Plyometric Exercises: Drop and Catch Pust-Up 1, Athlete kneels in front of partner 2. Partner holds athlete at 45 degree angle. 3. Partner releases athlete. who drops to the floor © Plyometric Push-Up The piyometric push-up is a total body push-up utilizing the oringiples af plyometric exercise. 1, The athlete assumes the “up” position of a push-up with four (4) point contact with the groun, 2, Athlete then drops toward the ground and fepeats the action tor prescribed number of repetitions. in push-up position. 4, Partner catches athlete and repeats for pre- scribed number of repetitions. 3 For added movement, start athlete on 2” blocks in the “up” position 4. Athlete drops between blocks. catches him/ herself just before chest touches the goung. and thrusts back up to the blocks, 5, Increase the height of the blocks from 2” to 3” to 4as the athlete increases in per- formance levels.‘Training with Plyometrle Ball or Medicine Ball “SAG 4 “establishing the number of repetitions, amount of « Training with medicine balls has been a relatively new concept in the United States, but in fact is a proven and widely used method in Europe and the Soviet Union. Use of the Plyoball or ‘medicine ball can add greatly to the development of upper-body speed and strength if applied exer- cises are monitored correctly. Using ‘the balls as directed, the interval method of training should be developed for using the Plyoball or medicine ball. That means +. The ball toss exercises are excellent exercises, Nol only for yoper-vody plyometrics, but far car diovascular development as well 1. Athlete lies flat on the back, with knees drawn uo. 2. Bail start, AS the athlete Segins to warm up. the height Qi the ball toss should increase. Keep the ail within a good contro} range. As the Dall descends into ine nands of the athleta. the arms should be sligntly flexed. AS scon as ine oall is caught, the athlete ould ousn the ball back ud as quickly as possible. Exnale on the push. 's tossed over the chest at alow height to CY sorearm Sail Toss i ie3 “lat on the back. w:th the knees 2. The athlete olaces the ball beyend the range i the head, so that only the forearms Gorse the work e Ball should be tossed slowly at first, with low neights 4. The ‘urther back the arms are extended, the mere the fevearms come into play Partner Ball Tossing This Is an excellent exercise for ail athletes for warmup as Well a8 a cooldown, iis tenths fon Cardlovascular development 1. Partners lace each other with tess apart and ksees crawn up sighty, |. 2 Keep the aime outstretched te begin with, anc allow the ball 10 come ceeply “0 the chest. 3. Increase ihe speed of the ball, arc at the same. time decrease the amount of Mexion in the arms. Stay close to one another 4 Using a light ball (45 Ibs.), the cistance be- tween two cecole can be increased to ade more workin the exercise. an restin between and force applied. Example of interval training using the Plyoball: Crontoet| al somcansoneey et oes fv sosaconde sen fang owt sonnot 0008 ‘we Rwconcnoenees son rows The key is to keep the workout increasing in inten- sity as the year progresses and the athlete im: Proves. Ball Toss Plyometries. Incline Bail Toss 1 Athlete lies back on inctine board, with arms ‘lightly flexed and reaching out. 2. Gonen stands in font with the madicine bal and pushes the ball to the athlete. 3, The athlete responds with a catch and release action as quickly as possible on the ball. 4, The next step is for the coach to stand on a chair to give more force to the athlete, and to force a more powerful thrust for the athlete inte the ball back to the coach. Hip Rotations Using the hios as the primary movers of the ball, this exercise is excellent for the discus. rotary shot, javelin and other events using the legs and hips 38 orimary muscle grovos in throwing. 1, Athistes stand facing 2acn other, with the ball Seing tossed from the right side of one athlete, ‘ ge of the partner. 2. Take ‘org rotary movements to start. and then ncraase ihe throwing movements by catch; ing “he Dail at tne side, then quickly threwing the bail back to the partner. 1c 3f the i2gs anc 7ips into the throw: gortan. The arms should ina semi-igid position sasing the Sower into the throwing fF anhaness ‘he olvemetric effect on the rot ine sail if cris athiete returns the ole. Medicina ail Drop niate lies on the tloor with the knees ic she arms vo and extended. 2. Goacn stands with feet spread fo the side of Snead 2 98 the ball from outstretched arms 2 che nands of the athlete who takes the pall back slightly. and then pushes the ball K@ ne mands of the soach 4 phase is to save the arms slightly with me coacn standing on a chair 9 acd sceed 10 the tail. and increase the Susring sistance for the athiete. oe Ccach ‘crops the ball into the flexed arms he at = the sal Sack to tne yas possible. ard the athlete pushes. ach as powerfully and Coaching Hints: + Donot allow the elbows to flex past 120 + Work for an explosive movement when retumn- Ing the bail + Exhale forcefully when pushing the ball back tothe coach + Stand on a chair or box when dropping the ball, to increase the amount of work the athlete performs when returning the ball 32 ern id