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Sample Mid-Season Weekly Training for High School Thrower
Sunday - Rest
Monday – Heavy Day- High Intensity
Dynamic Warm Up- High Knees, Butt Kicks, Carriocas, Forward Lunge Walks, Back Ward Lunge Walks, Knee
Tucks, Wind Mill Shuffle, and Backward Run Crossover
Dynamic Stretches- Trunk Rotation, Arm Circles, Iron Crosses, Scorpions, Push ups, Sit ups and Chest
Stretches
Hip Mobility – Football Kicks, Soccer Kicks and Over & Unders (hurdles)
Accelerations(Builds) – 4x40 meters
Dry Drills – hips pop drill with hands on hips
Shot Put Drills- short glide emphasizing turning the right foot
Discus Drills – half turns with hands on hip emphasizing quick left foot plant
Heavy Throwing – Shot Put emphasized- High Intensity
4 – Arm Strikes – warm up the arm
8 – Stand Throws – heavy implement
4 – Straight Leg Glides – heavy implement
8 – Full Glides – normal implement
3 – Full Glides – light implement
Weight Training- Heavy Lift Day
5x4 – Squats
5x4 – Bench Press
Lunge Walks with weights
3x10 – Dumbell Bench Press on stability ball
3x8 – glute ham machine
3x8 – tricep push downs
Core work – russian twists, situps, and leg lifts
Tuesday – Track Meet- Compete!!
Wednesday – Recovery Day – Technique
Band Walks
Dynamic Stretches- same as Monday
Hip Mobility – same as Monday
Accelerations (Builds) – 4x40 meters
Dry Drills – hips pop drill with hands on hips
Shot Put Drills- short glide emphasizing pulling the right foot underneath & 1-2-3 Drill
Discus Drills – half turns with hands on hip emphasizing quick left foot plant & Pivots- balance
Technique Throwing – Shot Put & Discus Day
Shot –
4 – Arm Strikes – warm up the arm
4 – Stand Throws – non reverse- drive the hips through
8 – Full Glides – left leg down quick
Discus 5 – Standing Throws – non reverse – drive the hips through
5- half turns – keep the right foot turning
8 – Full throws – non reverse – slow in the back of the ring
Weight Training- Olympic & Shoulders Lift Day
4x4 – Single Arm Snatches
5x4 – Push Press
3x8 – Good Mornings or RDL
3x8 – Shoulder Circuit
Core work – russian twists, situps, and leg lifts
Thursday – Discus Day!!
Dynamic Warm Up- same as Monday
Dynamic Stretches- same as Monday
Hip Mobility – same as Monday
Accelerations(Builds) – 4x40 meters
Med Ball Drills- Hip Toss, One Arm Chest Pass, Half Turn Pass
Technique Throwing –Discus Day
8 – Stand Throws – non reverse – working the hips
8 – half turns – quick left foot
8- modified south Africans – drive across the ring
20 – full throws – balance(pivots) , drive across the ring
Circuit – sled pulls, over head throws, jump rope, Russian throws, throw downs, ladders
Friday- Heavy Day- High Intensity
Band Walks
Dynamic Stretches- same as Monday
Hip Mobility – same as Monday
Accelerations(Builds) – 4x40 meters
Heavy Throwing – Shot Put emphasized- High Intensity
4 – Arm Strikes – warm up the arm
8 – Stand Throws – heavy implement
4 – Straight Leg Glides – heavy implement
8 – Full Glides – normal implement
3 – Full Glides – light implement
Weight Training- Repetition Lift Day
3x8 – Box Squats
3x6 – Bench Press
Lunge Walks with weights
3x10 – Dumbell Bench Press on stability ball
3x8 – glute ham machine
3x8 – tricep push downs
Core work – russian twists, situps, and leg lifts
Saturday- – Track Meet- Compete!!