Building up your female throwers part II.

As mentioned earlier, our program is broken up into two macrocycles. These are further broken into mesocycles, each lasting three to four weeks (which is the amount of time it usually takes for adaptation to occur). Each mesocycle has a specific theme and is designed to build on the previous one:

* The first mesocycle emphasizes strength-endurance and basic conditioning (mid-Aug.- early Sept.).

* The second emphasizes basic strength (late Sept.- early Oct).

* The third emphasizes strength / power (late Oct- early Nov).

* The fourth emphasizes explosive power and speed development (late Nov.-early Dec).

* The first mesocycle emphasizing strength-endurance and basic conditioning is repeated during the December / January holiday and the cycle repeats.

Mesocycles are further broken down into one-week microcycles. One concept I use in planning each mesocycle is overreaching, which is a planned short-term increase in training volume and / or intensity. For the time, the athlete may be fatigued and experience a short-term decrement in performance, but the benefits outweigh the short-term effects.

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The first week in each mesocycle is an overreaching microcycle. The athletes get a huge hormonal / nervous system stimulation from this high-volume microcycle, which really sets up the mesocycle. Athletes often have great practices during this week and feel sharp during workouts. Some signs and symptoms of fatigue may occur towards the end of microcycle one. These are not atypical with an intense training program and not as extensive or severe as those associated with overtraining. This can be reversed in 2 to 5 days with a subsequent increase in performance. Recovery methods are employed and the volume is decreased in week two of the mesocycle to allow for the super compensation from week one.

The in-season peaking mesocycle is the same for the indoor and outdoor season (Table 3). The phase is designed with a dual purpose in mind. Each week is designed for a mini-peak at the end of each week, with a major peak at the end of the phase.

A typical week consists of heavy weightlifting early in the week. The repetitions are low (1-3), the exercises are basic (bench, squat, clean), and the intensity is high (80-90 percent).

The middle of the week consists of light lifting used mostly for nerve stimulation.

The end of the week is issued for recovery and mental preparation.

As we get closer to the important competitions, the workload is gradually decreased, and the quality is stressed. Two weeks prior to an important competition, heavy squats are discontinued and replaced with step-ups and the lifting becomes light and fast.

An unload / testing week finishes each alternating mesocycle. An unload week combines low-volume throwing and lifting. As athletes recover, we use physical testing and performance trials to evaluate the effectiveness of the training cycle. Tests include the standing long jump, overhead back shot throw, flying 30m, vertical jump, standing triple jump, sit and reach test, and the seated medicine ball throw. Lifting tests on the Olympic and strength lifts are also used to assess training performance.

During the preparation phase, throwing performance tests keep athletes motivated and inspire competition between teammates. Instead of contesting full competition implement throws, we use a variation such as the standing throw or one-turn weight challenge. This is important to work on the often-ignored mental aspect of competition.

We usually perform full technique tests with overweight implements in the fall like the 5k shot put and hammer, 1.4 kg discus test, and 23.5 lb. weight throw test for women. Certain tests are selected for different points in the preparation phase. The idea is to test what you are training.

CORE TRAINING

Many functional activities in throwing and training for the throws require the trunk stabilizers in the core to transfer force from the lower extremities to the upper extremities and vice versa. One of the most neglected areas of the body in training also happens to be one of the most important. Control of the core will allow you to move faster, change directions quicker, be more explosive and become a better athlete. Trunk movements are the vital link in the body's kinetic chain, especially for throwers. The energy transferred from the core to the upper body results in a great amount of torque, which in turn exerts great demands on the musculature of the core--especially in the throwing events in which movements are performed with high accelerations.

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The core also has a critical role in the maintenance of stability and balance when performing movements with the extremities. It is the center of all body movements in throwing and can be critical in maintaining the stability of an anatomically correct body position.

Since it is important to achieve the "C" position during the throw and achieve an aggressive block and summation of forces at the end of a throw, the development of a strong mid-torso should be a primary goal of all throwers.

The core-training program is also broken down into phases. The preparation phase emphasizes static non-stop contractions and serves as the groundwork for later strength and speed training.

We start with pedestal work as part of the warm-up (Table 4). This is very similar to pilates. An athlete holds and stabilizes their own body weight to strengthen the mid-torso musculature, postural muscles with a high percentage of slow-twitch muscle fibers. Their function is to be able to hold contractions for long periods to maximize trunk stability and teach the athletes basic core control. Another preparation phase exercise to begin with is the pelvic tilt. The athlete lies on her back and contracts the abdominals until the low back presses into the floor. The contraction should be held for three to six seconds, followed by three to six seconds of rest and repeated for a total duration of a minute. Once the athlete can perform acceptable slow isotonic mid-torso exercises, more exercises that demand balance can be introduced, such as exercises with the physioballs. General non-specific medicine ball exercises and body weight circuits are performed as part of the general preparation phase to (Table 5) improve coordination, body awareness, flexibility, and foster basic conditioning of the abdominal region.

In the strength phase, when adding resistance to condition this region, I use variations on the weighted crunch, v-up, leg raise and sit-up. Exercises should be performed deliberately with low repetitions (10-20). Exercises should be performed slowly while working on all muscle groups in the mid-torso region in order to maximize abdominal development and minimize stress placed on the lower back. Athletes make the most core-strength gains as resistance is added to abdominal exercises. (Table 6) Increasing weight on these exercises should be a controlled, technically emphasized progression. Athletes begin by using a weight they can handle for ten reps, and then increase until they are able to use that same weight for twenty repetitions.

The development of power is the next phase in our torso development program. While the previous exercises focus on slow sustained movements, these strength / power exercises combine total body coordination and more ballistic movements. The next step is to develop a more powerful trunk. Rotational torso power is developed in the weight room with exercises like the Russian twist, plate walk, delivery lift, v-up twist, and seated dumbbell twist. Pure acceleration release exercises using kettlebells, puds, and powerballs are usually employed during the pre-competitive and competitive phase.

Speed / Explosive training is the final ingredient in the core development program. In the peaking competitive phase acceleration development can also be accomplished through specific medicine ball exercises that mirror the release parameters in each of the throws.

In general, we use a multi-faceted approach to core training that includes pedestal exercises, specialized medicine ball work, weighted abdominal exercises, dumbbell circuits, ballistic release work, and Olympic lifting movements. The key is to sequence the training modalities for developing core strength and stability during the different phases of training. Keep in mind that no matter how strong an athlete's upper and lower body's become, they cannot maximize throwing potential without a solid core.

REFERENCES

* Ajan, T. (1988). Weightlifting, Medicina Publishing, Budapest. * Bielik, E. (1988). Teaching Technique #1: The power clean. National Strength and Conditioning Journal, 12(6): 52-54. * Burgener, M. (1988). Teaching Technique #1: The power clean. National Strength and Conditioning Journal, 2(6): 50-52. * Fleck, S.J. and Kraemer, W.J. Designing Resistance Training Programs (1st ed.). Human Kinetics Books, Champaign, Illinois, 1987. * Garhammer, J. (1984). Power Clean: A kinesiological evaluation. National Strength and Conditioning, 1(6): 50-52. * Hesson, J.L. Weight Training for Life. Morton Publishing, Englewood, Colorado. 1991. * Judge, L.W., Potteiger, J.A., The Effect of Relative Intensity on Recovery Time Following a High Intensity Workout in Males and Females, Track Technique, vol. 6, number 3, 1992 * Judge, L.W., Preseason Preparation for the Collegiate Shot Putter, National Strength and Conditioning Journal, vol. 14, number 3, 1992 * Lombardi, V.J., Beginning Weight Training. William C. Brown Publishers, Dubuque, IA. 1989. * Pauletto, B. (1987). Understanding the Power Clean: Guidelines. Scholastic Coach, 57(4): 56-57. * Pauletto, B. (1987). Understanding the Power Clean: Execution. Scholastic Coach, 57(5): 82-85. * Riley, D.P., Strength Training by the Experts. Leisure Press, Champaign, IL. 1977. * Stone, M.H. and O'Bryant, H.S. Weight Training: a scientific approach. Bellwether Press, Minneapolis, MN. 1987.

RELATED ARTICLE

TABLE 4. PEDESTAL

Start with 10 second of hold each position with the body in perfect alignment.

After the athlete can hold the positions start performing 10 repetitions on each leg maintaining alignment.

After the athlete can perform 10 repetitions on each leg maintaining alignment add a physioball to increase the intensity of the exercise.

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* Prone, Elbow Stand, Single Leg Raise

* Supine, Elbow Stand, Single Leg Raise

* Prone, Hand Stand, Single Leg Raise

* Supine, Hand Stand, Single Leg Raise

* Lateral, Elbow Stand, Single Leg Raise

* Lateral, Hand Stand, Single Leg Raise

* Prone, Flexed Knee, Elbow Std. Hip Lift

* Supine, Flexed Knee, Hip Lift

* Crunch, Low Reach

* Crunch, Low Reach With Twist

TABLE 5.

GENERAL STRENGTH CIRCUIT (OUTSIDE)

1. Crunches                    X30
2. Clap Push-Ups               X10
3. Leg Toss                    X20
4. Push-Ups                    X15
5. V-Ups                       X20
6. Leg Scissors   X20 In & Out X20
TABLE 5.

GERNERAL STRENGTH CIRCUIT (WEIGHT ROOM)

1. Hanging Leg Raise        X30
2. Chin-Ups                 X10
3. Roman Chair Sit-Up       X20
4. Dips                     X15
5. Russian Twists           X20
6. Lunge Walk          10 Steps

MEDICINE BALL (10 Repetitions each)

Start with a 3k ball and increase when you can do each exercise under control

* Catch and throw

* Back to back partner pass

* Over and under pass

* Situps

* Seated twists

* Overhead backward explosions

* Underhand forward explosions

TABLE 6. CORE EXERCISES

All exercises performed with resistance. Start with 10 repetitions and continue with the same weight until you can perform 20 reps, then increase resistance

* Three Position Crunch

* V-up

* Seated Twist with dumbbell

* Plate walk

* Dumbell leg raise

* Incline sit up

* Incline situp with twist

* Back hyperextension

* Russian Twist

* Delivery lift with dumbbell

By Larry W. Judge, Ph.D., C.S.C.S.