Indoor (In-Season) 4-Day Throws and VBT Weight Training

*Starting from middle of November 2020 to end of February 2021

*Discus tools are miniature versions of a weight implement
* Practice for each day was in the order of throwing first then lifting 2 hours after scheduled
throwing time (except for Wednesdays, only throwing no lifting)

Monday (Shot Put)

-Balls: 6kg, 5kg, 4kg (thrown from the second week of January) ; 16lb, 14lb, 10lb
(thrown from middle November till the beginning of January)
-Drills: 3x Turn & Throw, 2x Giant Step, 1-2 Open Left
-Full Throws: 3x Non Reverses, 3 Reverses
-Special Strength: Hurdle Hops 5 sets of 5 or Hurdle Hops 3 sets of 3 ; Pick 2 Bosu Exercises

Monday (Lift)
-Hang Clean
-Hang Clean Hi-Pull @ 5-10kg up from last set of Hang Clean
-MB V-Progressive Twists
-MB Sit-Up Catch & Throw Straight Arms

Tuesday (Discus)
-Discs: 1.75kg tool, 1.75kg discus, 1.25kg tool, 1.25kg discus, 1kg discus
-Drills: 1x Stand Throw, 2x Turn & Throw, 2x South African
-Full Throws: 1.75kg tool Non Reverse / 1.75kg discus Reverse 2-3x,
1.25kg tool Non Reverse / 1.25kg discus Reverse 2-3x,
1.25kg discus Non Reverse / 1kg discus Reverse 2-3x

Tuesday (Lift)
-Hang Snatch
-Box Squat
-Bench Press
-Incline Bench Flys
-Hammer Row (*on Hammer Strength Plate-Loaded Iso-Lateral Row Machine)
-DB Hammer Curls
*No special strength

Wednesday (Shot Put)

-Balls: 12lb, 10lb, 3.75kg or 5kg, 4kg, 3kg
-Drills: 2x Turn & Throw, 1-2x Giant Step, 1-2x Open Left
-Full Throws: 2x Non Reverses, 3x Reverses
-Special Strength: 3x RIP
*No Lift
Thursday (Shot Put Net Workout)
- 9-12 throws total (including drill work)
- Special Strength: 3x 30m sprints (30 sec rest in between sprints, rest 2 min after completing
set) 3x 40m sprints (30 sec rest in between sprints)

Thursday (Lift) *Stopped lifting on Thursdays at the end of January

-Hang Snatch
-Box Squat
-Bench Press
-No special Strength

Friday (Lift or Mock Meet)

-Hang Snatch
-Half Rack Squat or Back Squat
- Bench Press or 3-Board Bench Press

*Mock Meet ran meet style, given 6 throws straight

Balls: 3.75kg
Throws: 20 min warm-up, then going active into the mock-meet

Saturday (OFF / Competed in Home Meets 2/6/2021, 2/21/2021)

Sunday (OFF)

2021 Outdoor (In-Season) Throws and VBT Weight Training

Sunday Lift:

● Hang Clean/Box Clean

● Safety Squat/Safety Box Squat/Box Squat
● Hi-Pull or Push Jerk
● Bench Press w/ foam swim pad/2-Board Bottom Band Bench Press/Bottom Band Bench
Press w/ foam swim pad
● 30” DB Incline Press or 40” DB Incline Press
● Hammer Row (*on Hammer Strength Plate-Loaded Iso-Lateral Row Machine)
● Standing BNP
● DB Hammer Curls
 ● Special Strength (*done at the end of the lift) - Hammer Circuit #1 or MB V-Sits or Gas or
Tank

Monday (Shot Put):

-Balls: 14lb, 12lb, 10lb, 3.75kg or 6kg, 5kg, 4kg, 3kg
-Drills: 2x Turn & Throw T, 2x Giant Step, 1-2 Open Left
-Full Throws: 3x Non Reverses, 3x Reverses
-Special Strength: Hurdle Hops ( 5 sets of 5 reps) or Bomb x3 (w/ 15lb metal pud and 4.5kg shot
put)

Tuesday (Discus):
-Discs: 1.5kg, 1.25kg, 1kg
-Drills: 2x Turn & Throw, 2x Giant Step, 2x South African
-Full Throws: 1.5kg Non Reverses / 1.25kg Reverses 2x,
1.25k Non Reverses / 1kg Reverses 2x,
1kg 3-4 throws all Reverses
-Special Strength: Float, Float, Sting - 30m ; 3x 40m sprints (30 seconds rest in between sprints,
2 min rest after set) 3x 40m sprints (30 seconds rest in between sprints)

Wednesday (Shot Put & Discus)

-Balls: 12lb, 10lb, 3.75kg, 3kg
-Drills: 2x Turn & Throw, 1x Giant Step, 1x Open Left
-Full Throws: 2x Non Reverses, 3-4x Reverses

-Discs: 1.5kg, 1.25kg, 1kg

-Drills: 2x Turn & Throw, 1x Giant Step, 1x Open Left
-Full Throws: 2x Non Reverses, 3-4x Reverses
-Special Strength: 3x RIP (*conducted in Long Jump Pit)

Thursday (Shot Put Net Workout)

- 9-12 throws total (including drill work) 4kg only
- Sometimes no special strength or same special strength as Tuesday

Friday (Light and Fast)

-Hang Snatch (5 sets of 3 reps)
-Half Rack or Box Squats (5 sets of 3 reps)
-Regular Bench Press or 3-Board Bench Press (5 sets of 3 reps)

Saturday (Competition Day)

Sunday (Off)