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Dia 1

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Throw at least 55 meters with 4kg. Throw at least 65 meters ... Wobble board. Jumps. Nemes. Periodisation. the red line. double periodisation. avoid travelling ... – PowerPoint PPT presentation

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Title: Dia 1


1
Periodisation
designing a training scheme for a thrower
Gert Damkat, Oslo, November 04, 2006
2
Where to start?
  • Where to end?

3
The GROW model
4
  • What is the GROW model?
  •  Goals Reality Options What next
  • (Sir John Whitmore)

5
Test results Dutch kick off throwers October
2006(test quadrathlon)
6
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7
Nicky van der Schilt
8
Goals
  • Throw at least 55 meters with 4kg
  • Throw at least 65 meters with 3kg
  • Qualify for the European Junior Championships in
    Hengelo (54m)

9
Reality (1)
Birthdate 12/06/1991 Sprint 30m 4.14
sec Standing long jump 1m 80 cm Triple hop
5m 76 cm Shot put backw 11m 12 cm
(3kg) Personal best 3kg hammer 60m14 4
kg hammer 49m81
10
Reality (2)
11
Reality (3)
  • Parents supportive
  • School better than average results,
  • school gives some support
  • Trainer very motivated but new.
  • Has reasonable squat- and cleantechnique

12
Options (1)
  • Motivation needs a training partner for strength
    training! Apart from that very motivated!
  • Obvious lack of power should be improved
  • Training frequency limit reached for now

13
What now ?
  • Found training partner for strength training
  • Gets her first real training schemes (with
    jumping, sprinting and strength)
  • Visits her old trainer now and than he will give
    feedback where needed

14
New training schedule
15
Strength training Nicky
  • Squats twice a week
  • Cleans twice a week
  • Lunges and step ups alternated
  • Core stability
  • Latpulley and bench press

16
General training
  • Medicine balls after the warming-up
  • OR
  • Jumps
  • OR
  • Sprinting

17
Another example
18
Global Goals for 2007
  • Improve personal bests in the shot and discus
  • Win a medal at the European indoors and at the
    World Championships
  • Improve on strength levels bench press and snatch
  • Stabelise technique
  • Stay without injuries

19
Reality Rutger Smith
  • Bench press 195kg
  • Snatch 135kg
  • Standing long jump 3m48
  • Shot put backwards 22m78

20
Options
  • New circumstances better, with more consistency
    in contacts and indoor facilities
  • Physiotherapist and docter closer
  • There are still things to try in power training!

21
History
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So, everything works?
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29
Increase explosivity
  • Decrease amount of work
  • Lighter shot puts
  • Wobble board
  • Jumps
  • Nemes

30
Periodisation
  • the red line
  • double periodisation
  • avoid travelling
  • Two/ three training camps a year

31
However, it should be noted that the development
of top form lengthens after the age of 25 to 30
yrs. Anatoly Bondarchuk
32
Wrap-up
  • Profilactic exercises
  • More check-ups with a docter
  • Decrease in volume
  • More rest better technique (we hope).

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More specific training
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Questions?
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