Session 1

Hang split clean

Bench press
Back squat
Bench pull
Shoulder press
Pull overs
GHO lateral flexion
Nordics
smith machine calf raises
hollow body hold
straight arm bicep curls
rotator cuff

session 2
snatch
Front squat
chest flys
chin ups
landmine push press
Cable rotation
GHO flexion/extension
bb Romanian deadlift
hanging knee raises
db farmers carry
bicep curls

others:

 Training history and relevant information of athlete

o Level of competition, age of athlete, resistance training history, movement
competency
o What the objectives of the mesocycle are
o Where does the mesocycle fit within the overall training program

Training history and relevant information of athlete

James is a 24-year-old elite level javelin thrower who competes at an international level, he
is currently training to qualify for the 2024 Olympic games. James has been completing
strength and conditioning sessions since he was 15 years old at the Western Australian
Institute of Sport alongside high-level coaches and hence has developed an elite base of
strength, power and muscle mass. He has a high movement competency in all gym
movements, especially the Olympic lifts.
He is currently in season with his next major comp 6 weeks away. The objective of the
mesocycle is to improve James maximal strength and power, this will be done by improving
his 1rm in the main compound lifts as well as his maximal speed in the Olympic lifts. As well
as addressing his weaknesses in his lower back, shoulder (rotator cuff strength) and
hamstrings to prevent re-injury.