Assignment 2 - Training Program for Javelin Athlete

8/10/2019 Assignment 2 - Training Program for Javelin Athlete

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Assignment 2 Trainig

1. Introduction

Prepare a 6 month training program for a 17 years old junior male javelin thrower to prepare the Asian

Junior Athletics Championships. The program should e considered with his personal information!

height" 1#$cm! weight" %7&gs! e'periences in sport" ( years! no e'perience in fitness training!

complaining of el ow after high volume training.

2. Evaluation of Sport:

a. )ovement analysis

Throwing Javelin is included 6*7 phases of movements. Start, Carry, Withdrawal, Transition, Pre-

delivery Stride, Delivery and Recovery .+1,-r it can e divided in s&etches 1! demonstrated y -lympic Champion Jan /0/ 2.

Start/Carry (Preliminary Speed) phase 3 Javelin thrower sprint as 4uic& as possi le to uilt ma'imum speed in 5$

meters running path. -ne hand is swing naturally to maintain alance of movements! one hand is carrying spear over

shoulder.. )uscles involved are mainly in low e'tremity! such as luteus! amstrings! 8uadriceps. Joints involved in

ips! 9nees! An&les with oth fle'ion and e'tension.

Withdrawal phase 3 )aintain the speedy running and swing the spear ac&ward with shoulder fle'ion! el owe'tension.

Transition (b ildin! moment m) phase 3 Crossed hop! change the forward momentum from the ody and lower

e'tremity into torso. The free hand swings ac& to uild the tor4ue of torso. The palm of spear holding hand twisted

outside.

Pre-delivery Stride (Trans"er) phase 3 0ast step of sprinting to stop forwarding momentum of ody and transfer the

force into throwing force! theory of momentum of &inetic chain.

Delivery phase 3 The continuous of the &inetic chain of momentum from leg! hip! torso with the swing of non:spear

holding hand! finally transfer to throwing hand. -n spear holding hand swing forward powerfully y using muscles of

posterior deltoid! latissiumus dorsi 3 shoulder fle'ion.

The spear should e struc& out at desired angel at (#:5$ degree ;9u


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Sketches 1 - JAVELIN The 6 phases of the throw with Jan ZELEZNY.mphttp"**www.youtu e.com*watch>v? g4a5@ TPC8

. Physiological analysis

n the carry and withdrawal phases! thrower sprints in utmost speed. n transition and pre:delivery

strides phases! even the gesture is changed to crossed hop! the speed should e remained. The hip

twisting! trun& twisting and throwing hand swing generate the greatest power in delivery phase. The

thrower must have a good strength to stop moving forward in recovery phase.

Brom a ove movement analysis! we can conclude Javelin throwing highly depends on Power! peed!

and trength.

Bast Tissue ;Type = muscles are important element to generate Power! peed. There are Type a

Student: Tang Chi Keung P. 2
http://www.youtube.com/watch?v=Ggqa3RbTPCQhttp://www.youtube.com/watch?v=Ggqa3RbTPCQ


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tissue after Power and peed training! it turn to e more close to Type .

@elatively! high D-()a' physiological demand is less important. -f course! good health status of

cardiovascular is important for athlete.

Javelin throwing need high techni4ue! good locomotor ;neuro:transmission= a ility! i.e. good co:

ordination is definitely helps.

c. ature of the game

n the final round of Javelin game! the top 1( participants throw 5 attempts. The est 6 will have

another 5 chances of throwing. The est performer will e the champion. 2ou can tell! the competition

is a non:endurance games! the champion get the medal in less than 6 ' ($sec play. t is a high

performance re4uirement game. Eell and sophisticated practice! training is re4uested.

d. )uscular fitness

trength is important. o one would say trength is not important in Javelin throwing.

Bormula of Power ? Borce ; trength= F peed.

n some research! it said speed of spear delivery is more important.+(!5, t means Power is more

important than only have high muscle strength. /ven you have a very good muscle strength ut with a

very slow speed! you cannot e a good thrower! ecause lac& of power.

Can we say no muscle endurance is re4uired> Bor sports athlete! fundamental trainings must involved

muscle endurance.

Ehich muscles should e focused in the training>

Carry! Transition! Pre:delivery strides phase 3 are focus in lower e'tremity wor&out! e.g. Power of

luteus! amstrings! 8uadriceps! Calf muscles contri ute the performance.

Gelivery phase 3 it is focus in the hip! trun& twisting which Power of /'ternal - li4ue! 0assitimus

Goris and Geltoid.

n Javelin throwing! Power re4uirement of upper and lower e'tremities and trun& muscles are in sameimportance.

e. /nergy systems

uman ody use 5 types of energy systems! ATP:PC! Anaero ic or Aero ic.

ATP:PC gives greatest power ;HI% of highest intensity= ut only last for 1$ sec ma'imum and it is

the needs of Javelin game.

Anaero ic or 0actic system uses the more while wor&out is H#% of highest intensity! it last less than

1$$secs. Aero ic system contri ute the most while wor&out in K#$ of highest intensity.

P//G and P-E/@ are most important in Javelin throwing! therefore ATP:PC is the major system



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using in Javelin throwing.

3. Evaluation of Athletes:

a. nformation needed for program planning

Lefore training or set up training program! asic fitness criteria of su ject should e collected. t

included Lody composition! Cardiovascular fitness! Ble'i ility! )uscle trength! )uscle endurance!

peed! Power and )uscle fi er type of lower and upper lim s!

. Testing methods

Lody Composition 3 &infold measurement" Ta&ing measurement of s&infold to calculate the ody fatcomposition.+M,

Also can use Lioelectrical impedance analysis ;L A=! this method is easier as this is done y machine

ut e4uipment is more e'pensive.

Cardiovascular fitness 3 )easuring )a'imum -'ygen Npta&e ;D-()a'=" t is the est method to

measure cardiovascular fitness. igh D-()a' means su ject can stand for high intensity e'ercise

longer. Eithout meta olic e4uipment! we can use other method such as (.M9) running test+%, to find

the appro'imate D-()a' value.

Ble'i ility 3 Test low ac& and hamstring fle'i ility" t can e done y it and @each test +6,. Lad

fle'i ility at ac& and hamstring! affect performance of speed and power.

)uscle trength 3 Test the Npper lim s y Lench Press +7, and 0ower lim s y 0eg press test +#,.

)uscle /ndurance 3 Test the a dominal muscles endurance y it:up test +I,.

peed 3 Gone y 6$meter speed test+1$,.

Power 3 Ly ergeant Jump ;vertical jump= test+11,.

c. Training goals

According to the information of athlete! he is too thin! underweight. Eith no e'perience of fitness

training! therefore! apart from P-E/@! P//G the &ey elements of Javelin throwing! the su ject has

to do the pre:conditioning training ;fundamental training= to let his ody get ready for the intensive

fitness training. Also muscle hypertrophy! increase the lean muscle mass.



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Therefore the 1 st goal would e Pre:conditioning training! include trength! Power! /ndurance! Co:

ordination! Agility ut in lower intensity and low volume.

And then ( nd goal uild the muscle! muscle hypertrophy.

Binal goal would e emphasis in P-E/@ and P//G.

Lelow is the Time*Training oals in 6 months.

Ta le 1 3 Training oals

4. Training Plan:

B TT

Lasic consideration in training planning included Bre4uency! ntensity! Time ;Guration=! Type. B TT to

e adjusted according to the needs and progress.

Bre4uency : ow many session of training in a wee&.

ntensity 3 The hardness of the training program. t is not only depend on the goal setting also should

e considered to the e'perience of trainee.

Time ;Guration= 3 The e'ercise time of each session. ovice trainee is etter with low intensity and


Time Training oalsStren!th #ypertrophy Power Speed $nd rance

Lench Press0eg Press

Binal goal :increase 1$$ of

1@)

ncrease )uscule)ass ;not ody fat=

Binal goal :increase 16&gs of

muscle

;it should e co:oridinate with utritionist=

Dertical Jumpeight

Binal goal :ncrease 1( inchesof vertical jump

height

6$ meter runBinal goal : @educe

1 sec;this should e co:

oridinate with

printing coach=

o. of sit up in 5$sec

Binal goal :increase 1$ sit:up

/nd of (ndTraining )onth

ncrease 1$of 1@)

ncrease % &gs ncrease ( inches @educe $.( sec ncrease ( sit:up

/nd of MndTraining )onth

ncrease %$of 1@)

ncrease 1$ &gs ncrease 6 inches @educe $.% sec ncrease % sit:up

/nd of %ndTraining )onth

ncrease #$of 1@)

ncrease 15 &gs ncrease I inches @educe $.# sec ncrease # sit:up

/nd of 6ndTraining )onth

ncrease 1$$of 1@)

ncrease 16 &gs ncrease 1( inches @educe 1.$ sec ncrease 1$ sit:up


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long duration which is safer.

Type 3 Type of e'ercise. t should e specific. Cope with the needs of port.

Periodisation

n a full training program! it can e divided into M different phases 3 -ff season! Pre:season! n:season

and Post:season. The length of each period is adjusted to how much time remained efore match time.

-ff:season 3 The most preparation period! conditioning! could included Power and peed training. To

e ready for high intensity specific training in Pre:season phase.

Pre:season 3 The last preparation period efore competition! train su ject to e ready for competition.

Taping is important in this phase.

n:season 3 )aintain the fitness level in pea&! aware over:training or under:training.

Post:season 3 After competition! active rest to prepare for off:season training in ne't training cycle.

pecial Consideration

Prevent injury 3 Binal goal of training is prepare to compete. et injury in improper training is tragedy.

Easting the effort contri uted from coach! athlete.

This junior javelin thrower complain the el ow pain after high volume training. Earm:up e'ercise

planning should consider a out it.

Bunctional training

Bunctional training elements should e put in program planning. This training is more close to the practical using of muscles in sports.+1(,

6 months program for this Junior Javelin Thrower

Ta le ( is a 6 month planning for this Junior Javelin Thrower.

This 6 month planning included ( phases! -ff:season and Pre:season only ut it does not mean it n:

season and Post:season phase planning should e neglect.

)onth Periodisation Bre4uency ntensity Time Type

1:( -ff:season M times*wee& )edium ( hrs Bree weight

)achine



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5:% % times*wee& igh ( hrs Bree weight

)achine

Bunctional

6 Pre:season 5 times*wee& igh 1 hrs Bree weight

)achine

Bunctional

Ta le ( 3 B TT of 6 )onth training program

a. A sample of one wee& training layout

!a" #uscles E$ercise %emar&s

)on houlders ar ell military press trength Training

ac& wide:grip pull downs

chest ar ell ench press

shoulders standing flyes

Tue legs jump s4uats Power Training

legs power cleans

legs leg press

legs seated calf raises

Eed Core Plan& /ndurance O ta ility

Core Graw:in

Core sometric supine ridge

Core - li4ue Lridge

Core Giagonal Plate @aise

Thu @est Gay

Bri houlders push press Power Training

ac& seated ca le rows

chest dum ell ench press

houlders dum ell miltary press

at legs o' steps trength Training

legs leg press

legs jump s4uats

legs calf raised

un @est Gay

Ta el 5 3 A wee& training layout +1(!15,

. ample of training session ;e'ercise selection! sets*reps=

E$ercise

component

#uscles E$ercise Time Sets %eps %emar&s



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Earm up whole ody jogging 1$ mins warm the ody up to prepare e'ercising

whole ody Active stretching ($ mins 5 sets for

each major

muscle

1$ : ($ All major muscle!

ma&e sure ulnar

collateral ligaments

stretching has

enough stretching

)ain

wor&:out

houlders ar ell military

press

% #! 6! M! (! 1 trength Training@est ( mins etween

each set ac& wide:grip pull

downs

M 1$! 1$! #! #

chest ar ell ench press % #! 6! M! (! 1

shoulders standing flyes 5 #! #! #

Cool down whole ody jogging 1$ mins Active recovery

whole ody tatic stretching 1$ mins M sets each static

stretching

holds ($ secs

All major muscles!

especially the

wor&ed muscles.

Borearm of

throwing hand

ce pad % mins mprove recovery

Ta le M 3 -ne session training e'ample

???? /nd ????

@eference for Assignment 1"

+1, Carl Johnson! 1I#7! %avelin Throwin!, Lritish Amateur Athletic Loard! N9.

+(, Jose Campos et al! Three-dimensional &inematic analysis o" elite 'avelin throwers at the



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*++ World Champion +thletes !

Khttp"**www.coachr.org*threedimensional &inematic analysis of elite javelin thrower.htm H accessed on

1st July! ($15

+5, Peter -giolda! T#$ %+ $.* T#R0W + D T#$ R0.$ 0 SP$$D * T#R0W* 1 $ $ TS !

Khttp"**www.coach&rall.com*Articles*Jav* peed.pdf H Accessed on 1 st! July! ($15

+M, /'.@'.net! S&in"old Proced re K http"**www.e'r'.net*Testing* &infoldProcedures.html H accessed on 1 st!

July! ($15

+%, Lrain)AC port Coach! (.M9m @un Test K http"**www. rianmac.co.u&*(M&mruntest.htmH Accessed on

1st! July! ($15

+6, it and @each test! Top /nd portsKhttp"**www.topendsports.com*testing*tests*sit:and:reach.htm H accessed on 1$th June! ($15.

+7, Lrain)AC port Coach! Lench Press Test K http"**www. rianmac.co.u&* press.htm H Accessed on 1 st!

July! ($15

+#, Lrain)AC port Coach! 0eg Press Test K http"**www. rianmac.co.u&*lpress.htm H Accessed on 1 st! July!

($15

+I, Lrain)AC port Coach! it:Np test K http"**www. rianmac.co.u&*situptst.htm H Accessed on 1 st! July!

($15

+1$, Lrain)AC port Coach! 6$meters speed test K http"**www. rianmac.co.u&*speed6$.htm H Accessed on

1st! July! ($15

+11, Lrain)AC port Coach! ergeant Jump test K http"**www. rianmac.co.u&*sgtjump.htm H Accessed on

1st

! July! ($15

+1(, )ichael Loyle! ($$M! nctional Trainin! "or Sports ! uman 9inetics! N A.

+15, @o ert . Price! ($$7! The 2ltimate 1 ide to Wei!ht Trainin! "or Trac& and ield ! ports Eor&.com!

N A

http://www.coachr.org/threedimensional_kinematic_analysis_of_elite_javelin_thrower.htmhttp://www.coachkrall.com/Articles/Jav/Speed.pdfhttp://www.exrx.net/Testing/SkinfoldProcedures.htmlhttp://www.brianmac.co.uk/24kmruntest.htmhttp://www.topendsports.com/testing/tests/sit-and-reach.htmhttp://www.brianmac.co.uk/bpress.htmhttp://www.brianmac.co.uk/lpress.htmhttp://www.brianmac.co.uk/situptst.htmhttp://www.brianmac.co.uk/speed60.htmhttp://www.brianmac.co.uk/sgtjump.htmhttp://www.coachr.org/threedimensional_kinematic_analysis_of_elite_javelin_thrower.htmhttp://www.coachkrall.com/Articles/Jav/Speed.pdfhttp://www.exrx.net/Testing/SkinfoldProcedures.htmlhttp://www.brianmac.co.uk/24kmruntest.htmhttp://www.topendsports.com/testing/tests/sit-and-reach.htmhttp://www.brianmac.co.uk/bpress.htmhttp://www.brianmac.co.uk/lpress.htmhttp://www.brianmac.co.uk/situptst.htmhttp://www.brianmac.co.uk/speed60.htmhttp://www.brianmac.co.uk/sgtjump.htm

Documents

Assignment 2 - Training Program for Javelin Athlete