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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 be considered with his personal information,
height: 180cm, weight: 57kgs, experiences in sport: 2 years, no experience in fitness training,
complaining of elbow after high volume training.
2. Evaluation of Sport:
a. Movement analysis
Throwing Javelin is included 6/7 phases of movements. Start, Carry, Withdrawal, Transition, Predelivery Stride, Delivery and Recovery.[1]
Or it can be divided in sketches 1, demonstrated by Olympic Champion Jan ZELEZNY.
Start/Carry (Preliminary Speed) phase Javelin thrower sprint as quick as possible to built maximum speed in 30
meters running path. One hand is swing naturally to maintain balance of movements, one hand is carrying spear over
shoulder.. Muscles involved are mainly in low extremity, such as Gluteus, Hamstrings, Quadriceps. Joints involved in
Hips, Knees, Ankles with both flexion and extension.
Withdrawal phase Maintain the speedy running and swing the spear backward with shoulder flexion, elbow
extension.
Transition (building momentum) phase Crossed hop, change the forward momentum from the body and lower
extremity into torso. The free hand swings back to build the torque of torso. The palm of spear holding hand twisted
outside.
Pre-delivery Stride (Transfer) phase Last step of sprinting to stop forwarding momentum of body and transfer the
force into throwing force, theory of momentum of kinetic chain.
Delivery phase The continuous of the kinetic chain of momentum from leg, hip, torso with the swing of non-spear
holding hand, finally transfer to throwing hand. On spear holding hand swing forward powerfully by using muscles of
posterior deltoid, latissiumus dorsi shoulder flexion.
The spear should be struck out at desired angel at 28-30 degree (Kuznetsov)[1]..
Recovery phase The foot must be stopped in front of scratch line.
P. 1
P. 2
tissue after Power and Speed training, it turn to be more close to Type IIb.
Relatively, high VO2Max physiological demand is less important. Of course, good health status of
cardiovascular is important for athlete.
Javelin throwing need high technique, good locomotor (neuro-transmission) ability, i.e. good coordination is definitely helps.
c. Nature of the game
In the final round of Javelin game, the top 12 participants throw 3 attempts. The best 6 will have
another 3 chances of throwing. The best performer will be the champion. You can tell, the competition
is a non-endurance games, the champion get the medal in less than 6 x 20sec play. It is a high
performance requirement game. Well and sophisticated practice, training is requested.
d. Muscular fitness
Strength is important. No one would say Strength is not important in Javelin throwing.
Formula of Power = Force (Strength) X Speed.
In some research, it said speed of spear delivery is more important.[2,3] It means Power is more
important than only have high muscle strength. Even you have a very good muscle strength but with a
very slow speed, you cannot be a good thrower, because lack of power.
Can we say no muscle endurance is required? For sports athlete, fundamental trainings must involved
muscle endurance.
Which muscles should be focused in the training?
Carry, Transition, Pre-delivery strides phase are focus in lower extremity workout, e.g. Power of
Gluteus, Hamstrings, Quadriceps, Calf muscles contribute the performance.
Delivery phase it is focus in the hip, trunk twisting which Power of External Oblique, Lassitimus
Doris and Deltoid.
In Javelin throwing, Power requirement of upper and lower extremities and trunk muscles are in same
importance.
e. Energy systems
Human body use 3 types of energy systems, ATP-PC, Anaerobic or Aerobic.
ATP-PC gives greatest power (>95% of highest intensity) but only last for 10 sec maximum and it is
the needs of Javelin game.
Anaerobic or Lactic system uses the more while workout is >85% of highest intensity, it last less than
100secs. Aerobic system contribute the most while workout in <80% of highest intensity.
SPEED and POWER are most important in Javelin throwing, therefore ATP-PC is the major system
Student: Tang Chi Keung
P. 3
3. Evaluation of Athletes:
a. Information needed for program planning
Before training or set up training program, basic fitness criteria of subject should be collected. It
included Body composition, Cardiovascular fitness, Flexibility, Muscle Strength, Muscle endurance,
Speed, Power and Muscle fiber type of lower and upper limbs,
b. Testing methods
Body Composition Skinfold measurement: Taking measurement of skinfold to calculate the body fat
composition.[4]
Also can use Bioelectrical impedance analysis (BIA), this method is easier as this is done by machine
but equipment is more expensive.
Cardiovascular fitness Measuring Maximum Oxygen Uptake (VO2Max): It is the best method to
measure cardiovascular fitness. High VO2Max means subject can stand for high intensity exercise
longer. Without metabolic equipment, we can use other method such as 2.4KM running test[5] to find
the approximate VO2Max value.
Flexibility Test low back and hamstring flexibility: It can be done by Sit and Reach test [6]. Bad
flexibility at back and hamstring, affect performance of speed and power.
Muscle Strength Test the Upper limbs by Bench Press [7] and Lower limbs by Leg press test [8].
Muscle Endurance Test the abdominal muscles endurance by Sit-up test [9].
Speed Done by 60meter speed test[10].
Power By Sergeant Jump (vertical jump) test[11].
c. Training goals
According to the information of athlete, he is too thin, underweight. With no experience of fitness
training, therefore, apart from POWER, SPEED the key elements of Javelin throwing, the subject has
to do the pre-conditioning training (fundamental training) to let his body get ready for the intensive
fitness training. Also muscle hypertrophy, increase the lean muscle mass.
Student: Tang Chi Keung
P. 4
Therefore the 1st goal would be Pre-conditioning training, include Strength, Power, Endurance, Coordination, Agility but in lower intensity and low volume.
And then 2nd goal build the muscle, muscle hypertrophy.
Final goal would be emphasis in POWER and SPEED.
Below is the Time/Training Goals in 6 months.
Time
Training Goals
Strength
Hypertrophy
Power
Speed
Endurance
Bench Press
Increase Muscule
Vertical Jump
60 meter run
No. of sit up in 30
Leg Press
Mass (not body fat)
Height
Final goal - Reduce
sec
Final goal Final goal Final goal 1 sec
Final goal increase 100% of increase 16kgs of Increase 12 inches (this should be co- increase 10 sit-up
1RM
muscle
of vertical jump
oridinate with
(it should be coheight
Sprinting coach)
oridinate with
Nutritionist)
End of 2nd
Training Month
Increase 10%
of 1RM
Increase 5 kgs
Increase 2 inches
Increase 2 sit-up
End of 4nd
Training Month
Increase 50%
of 1RM
Increase 10 kgs
Increase 6 inches
Increase 5 sit-up
End of 5nd
Training Month
Increase 80%
of 1RM
Increase 13 kgs
Increase 9 inches
Increase 8 sit-up
End of 6nd
Training Month
Increase 100%
of 1RM
Increase 16 kgs
Increase 12 inches
Increase 10 sit-up
4. Training Plan:
FITT
Basic consideration in training planning included Frequency, Intensity, Time (Duration), Type. FITT to
be adjusted according to the needs and progress.
Frequency - How many session of training in a week.
Intensity The hardness of the training program. It is not only depend on the goal setting also should
be considered to the experience of trainee.
Time (Duration) The exercise time of each session. Novice trainee is better with low intensity and
Student: Tang Chi Keung
P. 5
Month
Periodisation
Frequency
Intensity
Time
Type
1-2
Off-season
4 times/week
Medium
2 hrs
Free weight
Machine
P. 6
3-5
Pre-season
5 times/week
High
2 hrs
Free weight
Machine
Functional
3 times/week
High
1 hrs
Free weight
Machine
Functional
Muscles
Exercise
Remarks
Mon
Shoulders
Strength Training
back
chest
shoulders
standing flyes
legs
jump squats
legs
power cleans
legs
leg press
legs
Core
Plank
Core
Draw-in
Core
Core
Oblique Bridge
Core
Tue
Wed
Thu
Fri
Sat
Power Training
Rest Day
Shoulders
push press
back
chest
Shoulders
legs
box steps
legs
leg press
legs
jump squats
legs
calf raised
Sun
Power Training
Strength Training
Rest Day
Muscles
Exercise
Time
Sets
Reps
P. 7
Remarks
Warm up
Main
work-out
Cool down
whole body
jogging
10 mins
whole body
Active stretching
20 mins
3 sets for
each major
muscle
10 - 20
Shoulders
barbell military
press
8, 6, 4, 2, 1
back
wide-grip pull
downs
10, 10, 8, 8
Strength Training
Rest 2 mins between
each set
chest
8, 6, 4, 2, 1
shoulders
standing flyes
8, 8, 8
whole body
jogging
10 mins
Active recovery
whole body
Static stretching
10 mins
4 sets
each static
stretching
holds 20 secs
Forearm of
throwing hand
Ice pad
5 mins
Improve recovery
P. 8
P. 9