AnnualPlanConsiderationsinthe

HammerThrow
h

Annual Plan
AnnualPlan
Setupandlayout
ConsiderationsfortheCollegiateAthlete
WeightTraining
Implementselectionandvolume

Annual Plan Set Up

AnnualPlanSetUp
2010-2011
TRAINING OBJECTIVES

PHASE

TRAIN
NING LOAD (%)

INTEN
NSITY -------------------

0 0 0

II

1
1
0
5
3
4
T

2
1
1
5
4
3

3
1
1
4
5
4

5
1
2
4
3
3
R

6
1
2
3
3
4

7
2
2
4
4
5

8
2
3
4
4
5

9
3
3
4
2
3
R/T

10
4
2
3
3
4

11
5
3
4
5
4

VI

VII

STRENG SPEED COOR

13
4
2
3
3
4
R/T

14
3
3
4
3
5

15
4
3
3
3
5

16
3
2
2
2
4

17
3
2
3
2
3
R

18
5
3
4
3
5

19
5
3
4
2
4

20
4
3
5
2
4

21
2
4
3
2
3

22
3
5
4
1
2
R

23
2
5
3
2
3

IX

25
3
4
2
0
2

26 27 28
4 5 2
5 3 5
5 3 1
0 1 0
1 2 1
P1 P2 P3

29
2
2
2
2
2

30
3
3
3
5
4

31
2
4
2
4
5

32
3
3
3
4
5

33
4
4
2
1
2
R

34
3
4
1
2
3

35
5
5
2
1
3

NCAA

X
36
4
5
2
1
2

37
2
5
1
1
1
R

38
3
5
2
1
2

39
1
5
1
1
1

0 0 0 0 0

Trans

XI

COOR

COO/SPD END/STR SPEED

24
3
4
2
1
2

COMP

PRECOMP

VIII

USATF

NCAA 1st R
Rd

SEC

Penn Relays

d
Alumni Gold

Texas

SP

COMP

Miami

5 0 5 0 0 0 0 1 2 2 0 3 0 5 5

LSU Relays

IV
12
5
3
3
4
2

LSU Invitationa
al

Armory Invitte

0 0 0 0 0 0 0 0 1 2 3

SPECIFIC PREP PRECOMP

III

STRENG SPEED
4
1
1
5
5
5

Arkansas Invitte

SEC
LSU Invite
e
NCAA

GENERAL PREPARATION

ENDUR

VOLUME+++++++++++

LSU Twilightt

0 0 0 0 0 0 0 0

AUGUST
JULY
2 9 16 23 30 6 13 20 27
World Chmps
s

MAY
OCTOBER
NOVEMBER DECEMBER
JANUARY
FEBRUARY
MARCH
APRIL
JUNE
4 11 18 25 2 9 16 23 30 5 12 19 26 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25

SEPTEMBER

MESOCYCLE
MICROCYCLE
SPEED
COORDINATION
FLEXIBILITY
ENDURANCE
STRENGTH
RECOVERY / TESTS
100
90
80
70
60
50
40
30
20
10
0

SUMMER GOALS

Tyson Inv

PEAKING INDEX

SPRING GOALS

Injury Prevention/Strength Build

TAMU DUAL

COMPETITION SITE

WINTER GOALS

Purple Tigerr

MONTHS
WEEKENDS

FALL GOALS
Improved work capacity, Strength==> power

Practice begins
s

GENERAL
Double Periodization Model

41
1
5
1
0
1
P1

42
4
4
1
1
3
P2

43
3
5
1
0
1
P3

44
2
1
2
2
1

45
4
2
2
1
1

46
3
5
2
1
2

General Prep

XII

XIII
COOR

COR/SD STR/SPD
40
2
4
2
1
2

47
5
4
2
1
3
R

48
3
4
2
1
2

49
3
5
2
1
2

50
3
5
1
0
1

51
3
5
1
0
0
TR

52
3
5
1
0
0
P

Setting up the Annual Plan

SettinguptheAnnualPlan
Thematic
Thematicapproach
approach
Breakdownofbiomotorabilities
Speed/Power
S
d/
Strength
Coordination
(Mobility/Endurance)
(Mobility/Endurance)
Needsassessmentforparticularathlete

Theme:
ThemedAnnualPlan
ThemedMesocycle
ThemedMicrocycle

ThemedSession
Themed Session

Importanttoremember
thatweworkALLbio
motorabilitiesthroughout

FOCUSonsingle
biomotorability

CONTAINsingle
CONTAIN
single
biomotorability

AnnualPlanforCollegiateHammer
Thrower
h

PhasesinDoublePeriodization Model:
GeneralPreparation:12weeks(Thanksgiving)
SpecificPreparationI:8weeks(midJan)
PreCompetitiveI:3weeks(March1)
CompetitiveI:2weeks(NCAA)
Transition:12weeks
SpecificPreparationII:45weeks(MidApril)
P C
PreCompetitiveII:6weeks(SEC)
i i II 6
k (SEC)
CompetitiveII:56weeks(USATF/NCAA)

General Preparation
GeneralPreparation
2010-2011
TRAINING OBJECTIVES

PHASE

TRAIN
NING LOAD (%)

INTEN
NSITY -------------------

0 0 0

II

1
1
0
5
3
4
T

2
1
1
5
4
3

3
1
1
4
5
4

5
1
2
4
3
3
R

6
1
2
3
3
4

7
2
2
4
4
5

8
2
3
4
4
5

9
3
3
4
2
3
R/T

10
4
2
3
3
4

11
5
3
4
5
4

VI

VII

STRENG SPEED COOR

13
4
2
3
3
4
R/T

14
3
3
4
3
5

15
4
3
3
3
5

16
3
2
2
2
4

17
3
2
3
2
3
R

18
5
3
4
3
5

19
5
3
4
2
4

20
4
3
5
2
4

21
2
4
3
2
3

22
3
5
4
1
2
R

23
2
5
3
2
3

IX

25
3
4
2
0
2

26 27 28
4 5 2
5 3 5
5 3 1
0 1 0
1 2 1
P1 P2 P3

29
2
2
2
2
2

30
3
3
3
5
4

31
2
4
2
4
5

32
3
3
3
4
5

33
4
4
2
1
2
R

34
3
4
1
2
3

35
5
5
2
1
3

NCAA

X
36
4
5
2
1
2

37
2
5
1
1
1
R

38
3
5
2
1
2

39
1
5
1
1
1

0 0 0 0 0

Trans

XI

COOR

COO/SPD END/STR SPEED

24
3
4
2
1
2

COMP

PRECOMP

VIII

USATF

NCAA 1st R
Rd

SEC

Penn Relays

d
Alumni Gold

Texas

SP

COMP

Miami

5 0 5 0 0 0 0 1 2 2 0 3 0 5 5

LSU Relays

IV
12
5
3
3
4
2

LSU Invitationa
al

Armory Invitte

0 0 0 0 0 0 0 0 1 2 3

SPECIFIC PREP PRECOMP

III

STRENG SPEED
4
1
1
5
5
5

Arkansas Invitte

SEC
LSU Invite
e
NCAA

GENERAL PREPARATION

ENDUR

VOLUME+++++++++++

LSU Twilightt

0 0 0 0 0 0 0 0

AUGUST
JULY
2 9 16 23 30 6 13 20 27
World Chmps
s

MAY
OCTOBER
NOVEMBER DECEMBER
JANUARY
FEBRUARY
MARCH
APRIL
JUNE
4 11 18 25 2 9 16 23 30 5 12 19 26 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25

SEPTEMBER

MESOCYCLE
MICROCYCLE
SPEED
COORDINATION
FLEXIBILITY
ENDURANCE
STRENGTH
RECOVERY / TESTS
100
90
80
70
60
50
40
30
20
10
0

SUMMER GOALS

Tyson Inv

PEAKING INDEX

SPRING GOALS

Injury Prevention/Strength Build

TAMU DUAL

COMPETITION SITE

WINTER GOALS

Purple Tigerr

MONTHS
WEEKENDS

FALL GOALS
Improved work capacity, Strength==> power

Practice begins
s

GENERAL
Double Periodization Model

41
1
5
1
0
1
P1

42
4
4
1
1
3
P2

43
3
5
1
0
1
P3

44
2
1
2
2
1

45
4
2
2
1
1

46
3
5
2
1
2

General Prep

XII

XIII
COOR

COR/SD STR/SPD
40
2
4
2
1
2

47
5
4
2
1
3
R

48
3
4
2
1
2

49
3
5
2
1
2

50
3
5
1
0
1

51
3
5
1
0
0
TR

52
3
5
1
0
0
P

General Preparation
GeneralPreparation
Bio
Biomotor
motorabilities:
abilities:
EnduranceBuildworkcapacity
Circle
Ci l
WeightRoom
Conditioning(stadiums,etc)
(
)

Speedandstrengthalsoaddressedinthese
venues
Coordinationviaincreasingreps
g p

Specific Preparation I
SpecificPreparationI
2010-2011
TRAINING OBJECTIVES

PHASE

TRAIN
NING LOAD (%)

INTEN
NSITY -------------------

0 0 0

II

1
1
0
5
3
4
T

2
1
1
5
4
3

3
1
1
4
5
4

5
1
2
4
3
3
R

6
1
2
3
3
4

7
2
2
4
4
5

8
2
3
4
4
5

9
3
3
4
2
3
R/T

10
4
2
3
3
4

11
5
3
4
5
4

VI

VII

STRENG SPEED COOR

13
4
2
3
3
4
R/T

14
3
3
4
3
5

15
4
3
3
3
5

16
3
2
2
2
4

17
3
2
3
2
3
R

18
5
3
4
3
5

19
5
3
4
2
4

20
4
3
5
2
4

21
2
4
3
2
3

22
3
5
4
1
2
R

23
2
5
3
2
3

IX

25
3
4
2
0
2

26 27 28
4 5 2
5 3 5
5 3 1
0 1 0
1 2 1
P1 P2 P3

29
2
2
2
2
2

30
3
3
3
5
4

31
2
4
2
4
5

32
3
3
3
4
5

33
4
4
2
1
2
R

34
3
4
1
2
3

35
5
5
2
1
3

NCAA

X
36
4
5
2
1
2

37
2
5
1
1
1
R

38
3
5
2
1
2

39
1
5
1
1
1

0 0 0 0 0

Trans

XI

COOR

COO/SPD END/STR SPEED

24
3
4
2
1
2

COMP

PRECOMP

VIII

USATF

NCAA 1st R
Rd

SEC

Penn Relays

d
Alumni Gold

Texas

SP

COMP

Miami

5 0 5 0 0 0 0 1 2 2 0 3 0 5 5

LSU Relays

IV
12
5
3
3
4
2

LSU Invitationa
al

Armory Invitte

0 0 0 0 0 0 0 0 1 2 3

SPECIFIC PREP PRECOMP

III

STRENG SPEED
4
1
1
5
5
5

Arkansas Invitte

SEC
LSU Invite
e
NCAA

GENERAL PREPARATION

ENDUR

VOLUME+++++++++++

LSU Twilightt

0 0 0 0 0 0 0 0

AUGUST
JULY
2 9 16 23 30 6 13 20 27
World Chmps
s

MAY
OCTOBER
NOVEMBER DECEMBER
JANUARY
FEBRUARY
MARCH
APRIL
JUNE
4 11 18 25 2 9 16 23 30 5 12 19 26 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25

SEPTEMBER

MESOCYCLE
MICROCYCLE
SPEED
COORDINATION
FLEXIBILITY
ENDURANCE
STRENGTH
RECOVERY / TESTS
100
90
80
70
60
50
40
30
20
10
0

SUMMER GOALS

Tyson Inv

PEAKING INDEX

SPRING GOALS

Injury Prevention/Strength Build

TAMU DUAL

COMPETITION SITE

WINTER GOALS

Purple Tigerr

MONTHS
WEEKENDS

FALL GOALS
Improved work capacity, Strength==> power

Practice begins
s

GENERAL
Double Periodization Model

41
1
5
1
0
1
P1

42
4
4
1
1
3
P2

43
3
5
1
0
1
P3

44
2
1
2
2
1

45
4
2
2
1
1

46
3
5
2
1
2

General Prep

XII

XIII
COOR

COR/SD STR/SPD
40
2
4
2
1
2

47
5
4
2
1
3
R

48
3
4
2
1
2

49
3
5
2
1
2

50
3
5
1
0
1

51
3
5
1
0
0
TR

52
3
5
1
0
0
P

Specific Preparation I
SpecificPreparationI

EliminateEndurance
li i
d
LastbitoftrueStrengthdevelopment
Coordinationbecomesmoreimportant
Speed continued
Speedcontinued

Pre Competitive
PreCompetitive
2010-2011
TRAINING OBJECTIVES

PHASE

TRAIN
NING LOAD (%)

INTEN
NSITY -------------------

0 0 0

II

1
1
0
5
3
4
T

2
1
1
5
4
3

3
1
1
4
5
4

5
1
2
4
3
3
R

6
1
2
3
3
4

7
2
2
4
4
5

8
2
3
4
4
5

9
3
3
4
2
3
R/T

10
4
2
3
3
4

11
5
3
4
5
4

VI

VII

STRENG SPEED COOR

13
4
2
3
3
4
R/T

14
3
3
4
3
5

15
4
3
3
3
5

16
3
2
2
2
4

17
3
2
3
2
3
R

18
5
3
4
3
5

19
5
3
4
2
4

20
4
3
5
2
4

21
2
4
3
2
3

22
3
5
4
1
2
R

23
2
5
3
2
3

IX

25
3
4
2
0
2

26 27 28
4 5 2
5 3 5
5 3 1
0 1 0
1 2 1
P1 P2 P3

29
2
2
2
2
2

30
3
3
3
5
4

31
2
4
2
4
5

32
3
3
3
4
5

33
4
4
2
1
2
R

34
3
4
1
2
3

35
5
5
2
1
3

NCAA

X
36
4
5
2
1
2

37
2
5
1
1
1
R

38
3
5
2
1
2

39
1
5
1
1
1

0 0 0 0 0

Trans

XI

COOR

COO/SPD END/STR SPEED

24
3
4
2
1
2

COMP

PRECOMP

VIII

USATF

NCAA 1st R
Rd

SEC

Penn Relays

d
Alumni Gold

Texas

SP

COMP

Miami

5 0 5 0 0 0 0 1 2 2 0 3 0 5 5

LSU Relays

IV
12
5
3
3
4
2

LSU Invitationa
al

Armory Invitte

0 0 0 0 0 0 0 0 1 2 3

SPECIFIC PREP PRECOMP

III

STRENG SPEED
4
1
1
5
5
5

Arkansas Invitte

SEC
LSU Invite
e
NCAA

GENERAL PREPARATION

ENDUR

VOLUME+++++++++++

LSU Twilightt

0 0 0 0 0 0 0 0

AUGUST
JULY
2 9 16 23 30 6 13 20 27
World Chmps
s

MAY
OCTOBER
NOVEMBER DECEMBER
JANUARY
FEBRUARY
MARCH
APRIL
JUNE
4 11 18 25 2 9 16 23 30 5 12 19 26 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25

SEPTEMBER

MESOCYCLE
MICROCYCLE
SPEED
COORDINATION
FLEXIBILITY
ENDURANCE
STRENGTH
RECOVERY / TESTS
100
90
80
70
60
50
40
30
20
10
0

SUMMER GOALS

Tyson Inv

PEAKING INDEX

SPRING GOALS

Injury Prevention/Strength Build

TAMU DUAL

COMPETITION SITE

WINTER GOALS

Purple Tigerr

MONTHS
WEEKENDS

FALL GOALS
Improved work capacity, Strength==> power

Practice begins
s

GENERAL
Double Periodization Model

41
1
5
1
0
1
P1

42
4
4
1
1
3
P2

43
3
5
1
0
1
P3

44
2
1
2
2
1

45
4
2
2
1
1

46
3
5
2
1
2

General Prep

XII

XIII
COOR

COR/SD STR/SPD
40
2
4
2
1
2

47
5
4
2
1
3
R

48
3
4
2
1
2

49
3
5
2
1
2

50
3
5
1
0
1

51
3
5
1
0
0
TR

52
3
5
1
0
0
P

Pre Competitive I
PreCompetitiveI

Heartoftheregularseasonmeets
f h
l
Coordination/Speedmostimportant

Competitive I
CompetitiveI
2010-2011
TRAINING OBJECTIVES

PHASE

TRAIN
NING LOAD (%)

INTEN
NSITY -------------------

0 0 0

II

1
1
0
5
3
4
T

2
1
1
5
4
3

3
1
1
4
5
4

5
1
2
4
3
3
R

6
1
2
3
3
4

7
2
2
4
4
5

8
2
3
4
4
5

9
3
3
4
2
3
R/T

10
4
2
3
3
4

11
5
3
4
5
4

VI

VII

STRENG SPEED COOR

13
4
2
3
3
4
R/T

14
3
3
4
3
5

15
4
3
3
3
5

16
3
2
2
2
4

17
3
2
3
2
3
R

18
5
3
4
3
5

19
5
3
4
2
4

20
4
3
5
2
4

21
2
4
3
2
3

22
3
5
4
1
2
R

23
2
5
3
2
3

IX

25
3
4
2
0
2

26 27 28
4 5 2
5 3 5
5 3 1
0 1 0
1 2 1
P1 P2 P3

29
2
2
2
2
2

30
3
3
3
5
4

31
2
4
2
4
5

32
3
3
3
4
5

33
4
4
2
1
2
R

34
3
4
1
2
3

35
5
5
2
1
3

NCAA

X
36
4
5
2
1
2

37
2
5
1
1
1
R

38
3
5
2
1
2

39
1
5
1
1
1

0 0 0 0 0

Trans

XI

COOR

COO/SPD END/STR SPEED

24
3
4
2
1
2

COMP

PRECOMP

VIII

USATF

NCAA 1st R
Rd

SEC

Penn Relays

d
Alumni Gold

Texas

SP

COMP

Miami

5 0 5 0 0 0 0 1 2 2 0 3 0 5 5

LSU Relays

IV
12
5
3
3
4
2

LSU Invitationa
al

Armory Invitte

0 0 0 0 0 0 0 0 1 2 3

SPECIFIC PREP PRECOMP

III

STRENG SPEED
4
1
1
5
5
5

Arkansas Invitte

SEC
LSU Invite
e
NCAA

GENERAL PREPARATION

ENDUR

VOLUME+++++++++++

LSU Twilightt

0 0 0 0 0 0 0 0

AUGUST
JULY
2 9 16 23 30 6 13 20 27
World Chmps
s

MAY
OCTOBER
NOVEMBER DECEMBER
JANUARY
FEBRUARY
MARCH
APRIL
JUNE
4 11 18 25 2 9 16 23 30 5 12 19 26 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25

SEPTEMBER

MESOCYCLE
MICROCYCLE
SPEED
COORDINATION
FLEXIBILITY
ENDURANCE
STRENGTH
RECOVERY / TESTS
100
90
80
70
60
50
40
30
20
10
0

SUMMER GOALS

Tyson Inv

PEAKING INDEX

SPRING GOALS

Injury Prevention/Strength Build

TAMU DUAL

COMPETITION SITE

WINTER GOALS

Purple Tigerr

MONTHS
WEEKENDS

FALL GOALS
Improved work capacity, Strength==> power

Practice begins
s

GENERAL
Double Periodization Model

41
1
5
1
0
1
P1

42
4
4
1
1
3
P2

43
3
5
1
0
1
P3

44
2
1
2
2
1

45
4
2
2
1
1

46
3
5
2
1
2

General Prep

XII

XIII
COOR

COR/SD STR/SPD
40
2
4
2
1
2

47
5
4
2
1
3
R

48
3
4
2
1
2

49
3
5
2
1
2

50
3
5
1
0
1

51
3
5
1
0
0
TR

52
3
5
1
0
0
P

Competitive I
CompetitiveI
Coordinationandpeaking
Coordination and peaking
Nostrengthorspeeddevelopment
No strength or speed development
P
Peak/restorationandkeepneuro
k/ t ti
dk
pathwaysin
th
i
tact
Shorterofthe2peakingCompetitivephases

Transition
Restorationforathlete
Activerestorcompletedismissal

Specific Preparation II
SpecificPreparationII
2010-2011
TRAINING OBJECTIVES

PHASE

TRAIN
NING LOAD (%)

INTEN
NSITY -------------------

0 0 0

II

1
1
0
5
3
4
T

2
1
1
5
4
3

3
1
1
4
5
4

5
1
2
4
3
3
R

6
1
2
3
3
4

7
2
2
4
4
5

8
2
3
4
4
5

9
3
3
4
2
3
R/T

10
4
2
3
3
4

11
5
3
4
5
4

VI

VII

STRENG SPEED COOR

13
4
2
3
3
4
R/T

14
3
3
4
3
5

15
4
3
3
3
5

16
3
2
2
2
4

17
3
2
3
2
3
R

18
5
3
4
3
5

19
5
3
4
2
4

20
4
3
5
2
4

21
2
4
3
2
3

22
3
5
4
1
2
R

23
2
5
3
2
3

IX

25
3
4
2
0
2

26 27 28
4 5 2
5 3 5
5 3 1
0 1 0
1 2 1
P1 P2 P3

29
2
2
2
2
2

30
3
3
3
5
4

31
2
4
2
4
5

32
3
3
3
4
5

33
4
4
2
1
2
R

34
3
4
1
2
3

35
5
5
2
1
3

NCAA

X
36
4
5
2
1
2

37
2
5
1
1
1
R

38
3
5
2
1
2

39
1
5
1
1
1

0 0 0 0 0

Trans

XI

COOR

COO/SPD END/STR SPEED

24
3
4
2
1
2

COMP

PRECOMP

VIII

USATF

NCAA 1st R
Rd

SEC

Penn Relays

d
Alumni Gold

Texas

SP

COMP

Miami

5 0 5 0 0 0 0 1 2 2 0 3 0 5 5

LSU Relays

IV
12
5
3
3
4
2

LSU Invitationa
al

Armory Invitte

0 0 0 0 0 0 0 0 1 2 3

SPECIFIC PREP PRECOMP

III

STRENG SPEED
4
1
1
5
5
5

Arkansas Invitte

SEC
LSU Invite
e
NCAA

GENERAL PREPARATION

ENDUR

VOLUME+++++++++++

LSU Twilightt

0 0 0 0 0 0 0 0

AUGUST
JULY
2 9 16 23 30 6 13 20 27
World Chmps
s

MAY
OCTOBER
NOVEMBER DECEMBER
JANUARY
FEBRUARY
MARCH
APRIL
JUNE
4 11 18 25 2 9 16 23 30 5 12 19 26 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25

SEPTEMBER

MESOCYCLE
MICROCYCLE
SPEED
COORDINATION
FLEXIBILITY
ENDURANCE
STRENGTH
RECOVERY / TESTS
100
90
80
70
60
50
40
30
20
10
0

SUMMER GOALS

Tyson Inv

PEAKING INDEX

SPRING GOALS

Injury Prevention/Strength Build

TAMU DUAL

COMPETITION SITE

WINTER GOALS

Purple Tigerr

MONTHS
WEEKENDS

FALL GOALS
Improved work capacity, Strength==> power

Practice begins
s

GENERAL
Double Periodization Model

41
1
5
1
0
1
P1

42
4
4
1
1
3
P2

43
3
5
1
0
1
P3

44
2
1
2
2
1

45
4
2
2
1
1

46
3
5
2
1
2

General Prep

XII

XIII
COOR

COR/SD STR/SPD
40
2
4
2
1
2

47
5
4
2
1
3
R

48
3
4
2
1
2

49
3
5
2
1
2

50
3
5
1
0
1

51
3
5
1
0
0
TR

52
3
5
1
0
0
P

Specific Preparation II
SpecificPreparationII
Short
Shortcycleto
cycle to reprime
re primethepump
the pump
WillgetbacktosomelightGeneral
Preparation principles
Preparationprinciples
Increaseworkcapacity
VerylightEndurancework
V li h E d
k
BriefperiodofStrengthdevelopment

Occursthroughbeginningofoutdoorseason
Expectationsforfirst3meets?

Pre Competitive II
PreCompetitiveII
2010-2011
TRAINING OBJECTIVES

PHASE

TRAIN
NING LOAD (%)

INTEN
NSITY -------------------

0 0 0

II

1
1
0
5
3
4
T

2
1
1
5
4
3

3
1
1
4
5
4

5
1
2
4
3
3
R

6
1
2
3
3
4

7
2
2
4
4
5

8
2
3
4
4
5

9
3
3
4
2
3
R/T

10
4
2
3
3
4

11
5
3
4
5
4

VI

VII

STRENG SPEED COOR

13
4
2
3
3
4
R/T

14
3
3
4
3
5

15
4
3
3
3
5

16
3
2
2
2
4

17
3
2
3
2
3
R

18
5
3
4
3
5

19
5
3
4
2
4

20
4
3
5
2
4

21
2
4
3
2
3

22
3
5
4
1
2
R

23
2
5
3
2
3

IX

25
3
4
2
0
2

26 27 28
4 5 2
5 3 5
5 3 1
0 1 0
1 2 1
P1 P2 P3

29
2
2
2
2
2

30
3
3
3
5
4

31
2
4
2
4
5

32
3
3
3
4
5

33
4
4
2
1
2
R

34
3
4
1
2
3

35
5
5
2
1
3

NCAA

X
36
4
5
2
1
2

37
2
5
1
1
1
R

38
3
5
2
1
2

39
1
5
1
1
1

0 0 0 0 0

Trans

XI

COOR

COO/SPD END/STR SPEED

24
3
4
2
1
2

COMP

PRECOMP

VIII

USATF

NCAA 1st R
Rd

SEC

Penn Relays

d
Alumni Gold

Texas

SP

COMP

Miami

5 0 5 0 0 0 0 1 2 2 0 3 0 5 5

LSU Relays

IV
12
5
3
3
4
2

LSU Invitationa
al

Armory Invitte

0 0 0 0 0 0 0 0 1 2 3

SPECIFIC PREP PRECOMP

III

STRENG SPEED
4
1
1
5
5
5

Arkansas Invitte

SEC
LSU Invite
e
NCAA

GENERAL PREPARATION

ENDUR

VOLUME+++++++++++

LSU Twilightt

0 0 0 0 0 0 0 0

AUGUST
JULY
2 9 16 23 30 6 13 20 27
World Chmps
s

MAY
OCTOBER
NOVEMBER DECEMBER
JANUARY
FEBRUARY
MARCH
APRIL
JUNE
4 11 18 25 2 9 16 23 30 5 12 19 26 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25

SEPTEMBER

MESOCYCLE
MICROCYCLE
SPEED
COORDINATION
FLEXIBILITY
ENDURANCE
STRENGTH
RECOVERY / TESTS
100
90
80
70
60
50
40
30
20
10
0

SUMMER GOALS

Tyson Inv

PEAKING INDEX

SPRING GOALS

Injury Prevention/Strength Build

TAMU DUAL

COMPETITION SITE

WINTER GOALS

Purple Tigerr

MONTHS
WEEKENDS

FALL GOALS
Improved work capacity, Strength==> power

Practice begins
s

GENERAL
Double Periodization Model

41
1
5
1
0
1
P1

42
4
4
1
1
3
P2

43
3
5
1
0
1
P3

44
2
1
2
2
1

45
4
2
2
1
1

46
3
5
2
1
2

General Prep

XII

XIII
COOR

COR/SD STR/SPD
40
2
4
2
1
2

47
5
4
2
1
3
R

48
3
4
2
1
2

49
3
5
2
1
2

50
3
5
1
0
1

51
3
5
1
0
0
TR

52
3
5
1
0
0
P

Pre Competitive II
PreCompetitiveII
Similar
SimilartoPCI
to PC I
LastchancetoaddressSpeedwith
Coordination
Bothvolumeandintensityaregenerallylower
Longerdurationmeets/travel
Athletehassustainedahighlevelofworkallyear

Competitive II
CompetitiveII
2010-2011
TRAINING OBJECTIVES

PHASE

TRAIN
NING LOAD (%)

INTEN
NSITY -------------------

0 0 0

II

1
1
0
5
3
4
T

2
1
1
5
4
3

3
1
1
4
5
4

5
1
2
4
3
3
R

6
1
2
3
3
4

7
2
2
4
4
5

8
2
3
4
4
5

9
3
3
4
2
3
R/T

10
4
2
3
3
4

11
5
3
4
5
4

VI

VII

STRENG SPEED COOR

13
4
2
3
3
4
R/T

14
3
3
4
3
5

15
4
3
3
3
5

16
3
2
2
2
4

17
3
2
3
2
3
R

18
5
3
4
3
5

19
5
3
4
2
4

20
4
3
5
2
4

21
2
4
3
2
3

22
3
5
4
1
2
R

23
2
5
3
2
3

IX

25
3
4
2
0
2

26 27 28
4 5 2
5 3 5
5 3 1
0 1 0
1 2 1
P1 P2 P3

29
2
2
2
2
2

30
3
3
3
5
4

31
2
4
2
4
5

32
3
3
3
4
5

33
4
4
2
1
2
R

34
3
4
1
2
3

35
5
5
2
1
3

NCAA

X
36
4
5
2
1
2

37
2
5
1
1
1
R

38
3
5
2
1
2

39
1
5
1
1
1

0 0 0 0 0

Trans

XI

COOR

COO/SPD END/STR SPEED

24
3
4
2
1
2

COMP

PRECOMP

VIII

USATF

NCAA 1st R
Rd

SEC

Penn Relays

d
Alumni Gold

Texas

SP

COMP

Miami

5 0 5 0 0 0 0 1 2 2 0 3 0 5 5

LSU Relays

IV
12
5
3
3
4
2

LSU Invitationa
al

Armory Invitte

0 0 0 0 0 0 0 0 1 2 3

SPECIFIC PREP PRECOMP

III

STRENG SPEED
4
1
1
5
5
5

Arkansas Invitte

SEC
LSU Invite
e
NCAA

GENERAL PREPARATION

ENDUR

VOLUME+++++++++++

LSU Twilightt

0 0 0 0 0 0 0 0

AUGUST
JULY
2 9 16 23 30 6 13 20 27
World Chmps
s

MAY
OCTOBER
NOVEMBER DECEMBER
JANUARY
FEBRUARY
MARCH
APRIL
JUNE
4 11 18 25 2 9 16 23 30 5 12 19 26 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25

SEPTEMBER

MESOCYCLE
MICROCYCLE
SPEED
COORDINATION
FLEXIBILITY
ENDURANCE
STRENGTH
RECOVERY / TESTS
100
90
80
70
60
50
40
30
20
10
0

SUMMER GOALS

Tyson Inv

PEAKING INDEX

SPRING GOALS

Injury Prevention/Strength Build

TAMU DUAL

COMPETITION SITE

WINTER GOALS

Purple Tigerr

MONTHS
WEEKENDS

FALL GOALS
Improved work capacity, Strength==> power

Practice begins
s

GENERAL
Double Periodization Model

41
1
5
1
0
1
P1

42
4
4
1
1
3
P2

43
3
5
1
0
1
P3

44
2
1
2
2
1

45
4
2
2
1
1

46
3
5
2
1
2

General Prep

XII

XIII
COOR

COR/SD STR/SPD
40
2
4
2
1
2

47
5
4
2
1
3
R

48
3
4
2
1
2

49
3
5
2
1
2

50
3
5
1
0
1

51
3
5
1
0
0
TR

52
3
5
1
0
0
P

Competitive II
CompetitiveII
Verylowvolume
Very low volume
Moderatetohighintensityinpracticesetting
d
hi h i
i i
i
i
Coordinationonlywithverylittlespeed
maintanence

Meso CycleConsiderations
Cycle Considerations
Staggerthethemes
ExNobacktobackspeedcycles

Undulatetheweeks
Overallwork
O
ll
k
Themes

Restoration

ExampleMeso Cycles(Volume)

Example Meso Cycle(Theme)

ExampleMeso
Cycle (Theme)
Week1:Strength
Week 1: Strength
Week2:Speed
k2 S
d
Week3:Strength
Week4:Restoration

REST
RestandRecoveryareveryimportantand
often overlooked
oftenoverlooked
Every
Every4
4th weekisarestorationweek
week is a restoration week

Dropeithervolumeorintensity(unlesspeakboth)
Enablestesting/qualitytechnicalpracticesthatweek
g/ q
y
p
Athletescantrainmoreaggressivelythefollowingweek
DrugfreeathletesmustREST/RECOVER

2008-2009
TRAINING OBJECTIVES

SEPTEMBER OCTOBER NOVEMBER

WINTER GOALS

SPRING GOALS

SUMMER GOALS

Injury Prevention/Strength Build

DECEMBER JANUARY

FEBRUARY

MARCH

APRIL

MAY

JUNE

JULY AUGUST

B r e a k /S u n A n g e l

7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30

PHASE

GENERAL PREPARATION SPECIFIC PREP PRECOMP COMP SP PRECOMP

MESOCYCLE

II

III

IV

VI

VII

VIII

IX

COMP
X

W o rld C h m p s
W o rld C h m p s

USATF

SEC
R e g io n a l
NCAA

P e n n R e la y s

A lu m n i G o ld

L S U R e la y s
Texas

T y s o n In v

P u rp le T ig e r

SEC
L S U In v i te
NCAA

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 1 2 3 0 5 0 5 0 0 0 0 1 2 0 0 4 0 5 5 5 0 4 0 0 0 0 0 5 5 5 0

L S U T w ilig h t

PEAKING INDEX

S E C v s . B ig 1 2

COMPETITION SITE

P r a c t ic e b e g in s

MONTHS
WEEKENDS

FALL GOALS
Improved work capacity, Strength==> power

A rm o ry I n v it e

GENERAL
Double Periodization Model

Trans General Prep

XI

XII

SPEED END/STR SPEED STRENG SPEED COOR COO/SPD END/STR SPEED COOR COOR SPEED
MICROCYCLE
SPEED
COORDINATION
FLEXIBILITY
ENDURANCE
STRENGTH
RECOVERY / TESTS

2
0
5
3
4

4
1
5
4
3

5
1
4
5
4

3
1
5
5
5
R

1
1
2
4
3
3

2
1
2
3
3
4

3
2
2
4
4
5

4
2
3
4
4
5
R

5
3
3
4
2
3

6
4
2
3
3
4

7
5
3
4
5
4

8
5
3
3
4
2
R

9
4
2
3
3
4

10 11 12 13 14 15 16 17 18 19 20 21
3 4 3 3 5 5 4 2 3 2 3 3
3 3 2 2 3 3 3 4 5 5 4 4
4 3 2 3 4 4 5 3 4 3 2 2
3 3 2 2 3 2 2 2 1 2 1 0
5 5 4 3 5 4 4 3 2 3 2 2
R
R
R

22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37
4 5 3 2 3 2 3 4 3 5 4 2 3 1 2 1
5 3 5 2 3 4 3 4 4 5 5 5 5 5 4 5
5 3 1 2 3 2 3 2 1 2 2 1 2 1 2 1
0 1 0 2 5 4 4 1 2 1 1 1 1 1 1 0
1 2 1 2 4 5 5 2 3 3 2 1 2 1 2 1
P1 P2 P3 T
R
R P1 P2 P3

38
4
4
1
1
3

39
3
5
1
0
1
R

40
2
1
2
2
1

XIII
COOR

41 42 43 44 45 46 47 48
4 3 5 3 3 3 3 3
2 5 4 4 5 5 5 5
2 2 2 2 2 1 1 1
1 1 1 1 1 0 0 0
1 2 3 2 2 1 0 0
R
P P

Microcycle
Micro
cycleConsiderations
Considerations
Eachdayoftheweekhasatheme
TypicallyMondayisaspeeddevelopmentday
Why?
Why?
SundayisOFFDAY
Importanttoput4872hoursbetweenlikebouts
Speed/Powerworkouts
Strengthworkouts
Strength workouts

Typical Micro with 3 Speed Sessions

TypicalMicrowith3SpeedSessions
Name:

Week Ending:
Micro:
Meso Theme:
Monday

Hammer
8-Nov
9
Strength

Technical Warmup

Tuesday

Throw 20x
light ball

10x

Th

Sa

Technical Warmup

Voluntary Day
Wednesday
General A Warmup

Throw 15
10 x heavy, 10 x comp

Weight Room Day 2

Weight Room Day 1

Stadium Runs x 10

Sprint/Float/Sprint
10/30/10

Ab Circuit Rocky X 30

Cooldown-SJump Rope 250

Thursday Tech Warmup

Cooldown
Friday

T 2 X 10 light ball
General Warmup A

4,3,3 16,14,14

Line Turns

Repeat
wind, turn, wind 2 turns.
wrap around
Left Handed

Weight Room Day 3

Cooldown Static stretch

Saturday Technical Warmup
All

Plyos

Ab Circuit Rocky X 35

Cooldown Medball Sergei 2 X 8

Active stretch/Recovery

Su

5
4
3
2
1

Medball
Light
Cooldown

10 x 100m buildups
PNF Flexo
Biomotor Ability
SPEED
COORDINATION
FLEXIBILITY
ENDURANCE
STRENGTH

Youri 3 x 6

Jump rope x 250

Focus
4
2
3
3
4

Technical Focus

Example of OutofSeason
ExampleofOut
of SeasonMicro
Micro

Monday Speed
Monday
Tuesday Strength
Wednesday
d d Technique/Restoration
h i
/
i
Thursday Speed
Friday Strength
Saturday Technique/Transition/Restoration
Saturday
Sunday TotalREST

Example of InSeason
ExampleofIn
SeasonMicro
Micro

Monday Restoration/LightSpeed
Monday
Restoration/Light Speed
Tuesday Strength
Wednesday
d d Coordination/Transition
C di i /
ii
Thursday Speed
Friday Restoration
Saturday Competition
Saturday
Sunday TotalREST

Sessions
Where
Wherepossiblekeepthethemethesame
possible keep the theme the same
through:
Warmup
Warm up
Conditioning
Inthecircle
In the circle
Intheweightroom
Inotherconditioningg

CoolDown

Training the Collegiate Athlete

TrainingtheCollegiateAthlete
Twoclocks:AthleticandAcademic
Two clocks: Athletic and Academic
Marrythetwo?
h
?
Semesterisapprox1416weeks=
2 x 8 week cycles
2x8weekcycles
DoubleDoublePeriodization

Double Double
DoubleDouble
Trendwillstaythesame
Trend will stay the same
Graph
Graphwillundulateratherthanbeinga
will undulate rather than being a
straightline
Eighthweekisutilizesmajorrestperiod
Testingcanbedoneweeks1,8,16

Double Double inSpring

DoubleDouble
in Spring

Alreadyanaturalbreakbetweenseasons
l d
lb kb
Testingataminimum
(WetesteverySaturday)
( e es e e y Sa u day)

TheDoubleDouble
intheWeightRoom
h
h

Althoughdifferentrepschemes,theprinciple
lh
h diff
h
h
i i l
isappliedtoOlympiclifts,PowerLiftingand
ancillarymovements
ill
Doesnotallowforathletetosuccumbto
stagnation
g

Example of Olympic Reps Progression

ExampleofOlympicRepsProgression

~2weekseachcycle:
Setsof5@7075%
f @
%
Setsof4@7580%,Setsof3@8085%
Setsof2@9095%
MAX or 105%
MAXor105%

Example of Olympic Lift Progression

ExampleofOlympicLiftProgression

Throughtheyear:
g
y
Transition DeadLifts
EarlyGeneralPrepDeadLifttoShrug
GeneralPrep PowerCleans/BelowKnee/HangCleans
SpecificPrep ShiftstominimalPower/MajorityHang
PreCompetitivePhaseHanging
Competitive Hanging/Dumbbell
V l
Volume/IntensitiesadheretoDoubleDouble
/I t iti
dh
t D bl D bl Scenario
S
i

Implement
Selection

Implement Selection 2 Qss

ImplementSelection2Q

Whatisourultimategoal?
h i
li
l?

Doestheweightthrowhelpthehammer?
Does the weight throw help the hammer?

Ultimate Goal
UltimateGoal

Throweveryimplementthesameway.

Does the WT help the hammer?

DoestheWThelpthehammer?

Habits?
bi ?
Olympicgames?

Implement Progression
ImplementProgression
EarlyGeneralPreparation
Early General Preparation
Lightandcompetitionhammersonly
34days/week
y/
1015throws/day

LateGeneralPreparation
Late General Preparation
Mixoflighthammerdays,heavyhammerdays,
comphammerdays
4days/week
1520throws/week

Specific Preparation
SpecificPreparation
Mixofimplementsinaparticularday
Mix of implements in a particular day
Ex:speedday=lightfollowedbycomp

Introductionofshort/heavyhammer
Introduction of short/heavy hammer
2025reps/day
4days/week
Jan1st weightisintroduced

Pre Competitive
PreCompetitive
Generally
Generallycompetitionhammeroutdoors
competition hammer outdoors
heavyandshort/heavyindoors
Indoorsweightwillbethrown1xperweek
Indoors weight will be thrown 1x per week
Outdoorsneurodayintroduced
Repsvary,butsubstantiallylower
Throwsdaysstill34butincludecompetition
y
p
Reps/sessionwilldroptoapprox.15

Competitive

2 3Throwsdays+competitionday
23
Throws days + competition day
Volumeissuperlow1015throwsmaximum
Implementswillbecompandlight
l
ill b
d li h
Takeaneedsassessment
Heavy?
Short/Light?

Variables
Trainingage
MultipleEventAthletes
ClimateisNOTavariable
Climate is NOT a variable
Drills,etcwithparticularball

Questions?
ThankYou&
H
HappyHolidays
H lid

DerekYush
dyush@lsu.edu
(225)5788629(office)