DETAILS OF PERIODISED YEAR – SENIOR ATHLETE (second year under 17, under 20, under 23, senior)

Five Mesocycles described in the following tables

Basically;

MESOCYCLES

MESOCYCLE 1 – review and recovery – easy strength, (including track and medicine ball), rebuilding technique, main concentration on core, flexibility and agility.

MESOCYCLE 2 – Add general medicine ball, plyometrics, track . Add weights, work on lifting technique, work on reps., general strength work.

MESOCYCLE 3 – Event specific medicine ball added to general medicine ball. Speed work on track more intensive. Weights move onto speed/power. and 5 rep. max. sets. Begin intensive technical event work, throws, drills. More intensive plyometrics.

MESOCYCLE 4 – Preparation for competition and early competition phase – maintenance of speed/power with some residual weights. Continue to refine technique.

MESOCYCLE 5 – Main competition phase with minimal strength training, conditioning aimed totally at speed and power. Continue to refine technique.

MESOCYCLE 1 – September , Mid-October (6 weeks)

Sub cycle	Strength -general	Strength – specific and power	Speed	Skill	Suppleness/Agility
1	Easy exercises as follows, should be relaxed sessions Exercises against body weight Royal Canadian Air Force 5BX style routines Gambetta Core strength Rotating crunches Back hypers Side bends Sit ups Bridges Other sports, swimming, rugby, etc. Pre winter test quadrathlon	Easy exercises as follows, should be relaxed sessions Medicine ball Overhead throws Underarm throws Rotate throw and catch Lying triceps throw Two arm push throw Various throws with d ball Plyometrics Standing long jump Ski jumps and variations down the line Pulls against rope – isokinetic only – mimicking throwing action.		JAVELIN Spend time rebuilding technique · agility drills · Standing throws – hip drive · Block and throw – 3 strides · Block and lift – 7 strides · Long pull – all throws · Stay tall/rangy – all throws · Power position · Head position · Speed drills · Speed drills to throw · Full run up/rhythm HAMMER Spend time rebuilding technique · Pay attention to footwork · Timing at entry · Sit · Hammer at high and low point and body posture · “push” · delivery · Throws with heavy hammer · Throws with light hammer · Turn drills, with and without hammer · Controlled turns at speed without hammer · Turns with pick axe handle · Throws with weighted d ball DISCUS Spend time rebuilding technique · Dry turns · Entry · Timing at entry · Heavy discus throws · Light discus throws · Throws with d ball · Drills with d ball · Stand throws with hip drive · Body posture	General suppling exercises as per homework sheet – attached. Rotator cuff Shoulder range exercises Step drills (Zelezny) Power bounding

MESOCYCLE 2 – Mid-October, November, December (9 weeks)

Sub cycle	Strength -general	Strength – specific/power	Speed	Skill	Suppleness/Agility
2	Weights – initially, drills, 3x6 reps. Ensure good lfting technique before moving on. Then move up to 6,8,12 reps for following; - hang clean - split jerk - hang clean and jerk - hang snatch - Bench Press - squat - Bent arm pull over - Dumb bell flies Exercises against body weight Royal Canadian Air Force 5BX routines Press up, narrow Press up, wide Power press ups Gambetta Overarm and underarm pull ups Core strength Standard crunches Rotating crunches Back hypers Side bends Sit ups Bridges Planks Hill runs and bounds Other sports, swimming, rugby, etc. Test quadrathlon Beep test. Hill runs	Medicine ball Overhead throws Underarm throws Rotate throw and catch Lying triceps throw Two arm push throw Various throws with d ball Plyometrics Standing long jump Standing triple jump and variations (ie 2 hops 3 steps 1 jump) Ski jumps and variations down the line Power bounding Hops Bounds over hurdles Depth jumping Pulls against rope – isokinetic only – mimicking throwing action.	60 metres track work Speed bounding	Generally senior throwers will need to emphasise strength and conditioning at this stage. For those who need technical work follow the Mesocycle 1 system.	General suppling exercises as per homework sheet – attached. Rotator cuff Shoulder range exercises Step drills (Zelezny) Power bounding

MESOCYCLE 3 – January, February, March (12 weeks)

Sub cycle	Strength -general	Strength – specific/power	Speed	Skill	Suppleness/Agility
3	Weights – Ensure good lifting technique - move on to 5 rep max. · hang clean · split jerk · hang clean and jerk · hang snatch · Bench Press · Squat Following perform reps · Bent arm pull overs · Dumb bell flies Exercises against body weight Royal Canadian Air Force 5BX routines Press up, narrow Press up, wide Power press ups Gambetta Overarm and underarm pull ups Core strength Standard crunches Rotating crunches Back hypers Side bends Sit ups Bridges Planks Hill runs and bounds Other sports, swimming, rugby, etc. Test quadrathlon Beep test. Hill runs	Throw with heavy implements Pulley resistance work –isokinetic - with and without lower body isolation Medicine ball Overhead throws Underarm throws Rotate throw and catch Lying triceps throw Two arm push throw Various throws with d ball Plyometrics Standing long jump Standing triple jump and variations (ie 2 hops 3 steps 1 jump) Ski jumps and variations down the line Power bounding Hops Bounds over hurdles Depth jumping Pulls against rope – isokinetic only – mimicking throwing action.	Throws with light implement Speed drills with javelin 60 metres track work	JAVELIN Spend time rebuilding technique · agility drills · Standing throws – hip drive · Block and throw – 3 strides · Block and lift – 7 strides · Long pull – all throws · Stay tall/rangy – all throws · Power position · Head position · Speed drills · Speed drills to throw · Full run up/rhythm HAMMER Spend time rebuilding technique · Pay attention to footwork · Timing at entry · Sit · Hammer at high and low point and body posture · “push” · delivery · Throws with heavy hammer · Throws with light hammer · Turn drills, with and without hammer · Controlled turns at speed without hammer · Turns with pick axe handle · Throws with weighted d ball DISCUS Spend time rebuilding technique · Dry turns · Entry · Timing at entry · Heavy discus throws · Light discus throws · Throws with d ball · Drills with d ball · Stand throws with hip drive - Body posture	General suppling exercises as per homework sheet – attached. Rotator cuff Shoulder range exercises Step drills (Zelezny) Power bounding

MESOCYCLE 4 – April, May, June (12 weeks)

Sub cycle	Strength -general	Strength - specific	Speed	Skill	Suppleness/Agility
4	Weights – Ensure good lifting technique - 5 rep max. · hang clean · hang snatch · Squat Power press ups Gambetta Core strength Rotating crunches Back hypers Bridges Planks Pre competition test quadrathlon	Pulley resistance work –isokinetic - with and without lower body isolation Medicine ball Overhead throws Underarm throws Rotate throw and catch Lying triceps throw Two arm push throw Various throws with d ball Plyometrics (see agility section) Ski jumps and variations down the line Power bounding Hops Bounds over hurdles Pulls against rope – isokinetic only – mimicking throwing action.	Throws with light implement Speed drills with javelin 30 metres track work	JAVELIN Consolidate technique · agility drills · Block and lift – 7 strides · Long pull – all throws · Stay tall/rangy – all throws · Power position · Head position · Speed drills · Speed drills to throw · Full run up/rhythm HAMMER Consolidate technique · Pay attention to footwork · Timing at entry · Sit · Hammer at high and low point and body posture · “push” · delivery DISCUS Consolidate technique · Dry turns · Entry · Timing at entry · Body posture	General suppling exercises as per homework sheet – attached. Rotator cuff Shoulder range exercises Step drills (Zelezny) Power bounding

MESOCYCLE 5 – July, August (8 weeks)

Sub cycle	Strength -general	Strength - specific	Speed	Skill	Suppleness/Agility
5	Weights – Ensure good lifting technique - 5 rep max. · hang clean · hang snatch · Squat Power press ups Gambetta Core strength Rotating crunches Back hypers Bridges Planks Pre competition test quadrathlon	Pulley resistance work –isokinetic Medicine ball Overhead throws Underarm throws Rotate throw and catch Lying triceps throw Plyometrics (see agility section) Ski jumps and variations down the line Power bounding	Throws with light implement Speed drills with javelin Track – 30 metre sprints	JAVELIN Consolidate technique · Speed drills · Speed drills to throw · Full run up/rhythm HAMMER Consolidate technique · Pay attention to footwork · Timing at entry · Sit · Hammer at high and low point and body posture · “push” · delivery DISCUS Consolidate technique · Full turns · Entry · Timing at entry	General suppling exercises as per homework sheet – attached. Rotator cuff Shoulder range exercises Step drills (Zelezny)