Balancing Workouts in Training the Collegiate and Post Collegiate Hammer Thrower
By the late Paul E. Turner, PhD - Harvard University
As coaches we face many constraints in providing good training programs to our charges. At the collegiate level many of these restrictions are the result of NCAA rules such as mandatory day off, hourly time restrictions, and number of practice opportunities. As we work with post collegiate athletes we encounter different types of restrictions including use of university facilities, athlete’s work schedule (unless they are fortunate enough to have either a stipend or are making enough money through athletics to support themselves-and we know how rare that is for a thrower!), meet schedule (athletes often have weeks at a time with no meets and then a flurry of competitions) and the schedule of the coach. Because of these limitations it is very important for the coach to be able to provide a well-balanced training program that is by nature a compromise (who wouldn’t want to be able to spend more time training), but that is sufficient to allow development.
The first step in implementing a balanced training program is to ascertain the components of such a program. A balanced training program consists of several dimensions. Actual throwing, technical development via drills, strength training, general conditioning, specific conditioning through plyometrics and medicine ball workouts, and proper recovery are all important to a balanced program. Different phases of the annual training cycle require a different balance of these essential activities and therein lies the issue at hand-implementing the proper balance throughout the year. It is of paramount importance that the coach be able to identify what training aspects are most important for each athlete. While it is easy to have a generic workout program that applies to all athletes it is also wrong to do so. Likewise, it would also be possible to quantify a microcycle quite easily (number of repetitions in the weightroom, number of throws per week, duration of sprints and recovery, volume of plyometrics, number of drills, number of medicine ball throws/exercises, etc.) and settle for applying this blindly to a group of athletes. However, it must never be forgotten that there are individual differences to be considered. There may be five different programs in place for five different throwers. Workouts can and should vary according to the demands of the athlete and the situation. Workouts are written in ink, not carved in stone.
Following the identification of the necessary components, the next consideration in establishing a balanced training regimen is whether the training will be based upon a mono-cycle (hammer only) or a bi-cycle (weight throw indoors and hammer outdoors). This will greatly influence the type and duration of activities at any given point in the program. The coach and athlete will establish a priority the week in which they desire to be at their physical and technical peak (conference championship, NCAAs, USATF Championships, etc.) and work backward from that point to establish the Competition and Preparatory phases of the program. There will be single Competition and Preparatory phases for the mono-cycle and two of each of these phases for a bi-cycle (that is, the athlete will have to be prepared to throw the weight well in late February/early March and then be able to throw the hammer well in June/July). The bi-cycle obviously poses issues in an annual program because it is always better to have a longer uninterrupted Preparatory phase in order to maximize our training base, but this cannot be avoided in some circumstances (most prevalent for the collegiate athlete who is expected to provide team points at the indoor conference meet).
The Mono-Cycle
It is often impossible to accurately rank order the importance of the type of activity during the Preparatory phase. For example, a rank order of activities during
September through October may be:
1. Strength Training-Anatomical Adaptation
2. General Conditioning-Running and Stadium work
3. Throwing
4. Drills
5. Plyometrics
6. Medicine Ball
In theory, the amount of time spent on each of these activities should be congruent with their rank order. However, due to environmental considerations (it starts getting dark and cold earlier in New England than it does the Southwest) it may be necessary to spend more time throwing during this time before the athlete has to move indoors and begin emphasizing drills to a greater extent. Therefore, while the rank order importance may not change the amount of time spent in any given area may shift. While it cannot be denied that the primary focus of the early Preparatory phase is just that, preparation for the long season ahead, consideration must be given to other demands. A hypothetical breakdown by percentage and time per week (based upon a daily four hour training block five days per week) is presented below.
1. Strength Training 30% 6 hours
2. General Conditioning 20% 4 hours
3. Throwing 20% 4 hours
4. Drills 15% 3 hours
5. Plyometrics 8% 1.6 hours
6. Medicine Ball 7% 1.4 hours
There are numerous workouts that cross over from one category to another. For example, during the early Preparatory phase a plyometrics circuit routine involving high volume of low impact exercises with minimal recovery provides both general conditioning and plyometric benefits. These numbers may be quite adequate and accurate for an athlete training at the US Olympic Training center in California, but would be incorrect for someone who is training in Wisconsin. For that individual the following may be better advised.
1. Strength Training 28% 5.6 hours
2. General Conditioning 15% 3 hours
3. Throwing 27% 5.4 hours
4. Drills 15% 3 hours
5. Plyometrics 8% 1.6 hours
6. Medicine Ball 7% 1.4 hours
Any given week during this phase the percentages will change. Even more specifically these percentages will vary from day to day. Not all of these activities can be done each day. The coach must balance the workouts from day to day and from week to week. Also, such factors as an increase in throwing volume resulting in less time devoted to drills must be considered. A rainy day can also throw a wrench into a rigid plan. The coach and the athlete must be flexible. Outside stressors can influence the direction of any given practice. A hard day at work or a student not getting any sleep due to “pulling an all-nighter” will dictate what is prescribed for a particular session. The coach must not forget that the stress of daily routine (uncontrollable by the coach) will be added to the stress of practice (controllable).
As the athlete moves from the Preparatory phase to the Competition phase the emphasis changes dramatically. There will be significant changes in the percentage of the cycle devoted to the specific areas.
1. Strength Training 25% 5 hours
2. General Conditioning 10% 2 hours
3. Throwing 30% 6 hours
4. Drills 20% 4 hours
5. Plyometrics 9% 1.8 hours
6. Medicine Ball 6% 1.2 hours
The most apparent changes occurred with the General Conditioning (5% reduction) and the 3% increase in throwing volume. As we move from the Preparatory phase the majority of the conditioning has been achieved and the emphasis is merely to maintain a fitness level sufficient to execute the volume of throws and other activities necessary for success. Not surprisingly, the volume of throwing will increase during this period as we strive for success in the ring. As before, these percentages will shift as the athlete progresses through the competitive season to the point where the percentages in some areas (e.g. plyometrics will reach 0). Also, remember that these numbers serve to merely illustrate one possible scenario. It is the coach and the athlete who decide the specifics.
For a mono-cycle assuming a 13 week competitive phase a collegiate athlete would have a 30 week Preparatory phase. In terms of strength training the initial portion of this period will be spent on anatomical adaptation, followed by a maximum strength segment, a conversion to power and then a maintenance period.
September 27-November 3 : Anatomical Adaptation
November 6-February 4 : Maximum Strength
Hypertrophy Phase
Strength Phase
Hypertrophy Phase II
Strength Phase II
February 7-April 1: Conversion to Power
April 4-June 30 : Maintenance
The above illustrates a possible breakdown of the various phases of the strength training program. With a typical collegiate academic schedule unloading periods often evolve naturally. If this is not the case then the coach will need to insert unloading into the workouts. A similar calendar can be followed for the post collegiate athlete with necessary temporal adjustments. The training may begin a bit earlier and the peak should occur later at the USATF Championships or in international competition.
The Bi-Cycle
Similar early considerations when compared with the mono-cycle, but involving a briefer period of anatomical adaptation an earlier emphasis on strength and power. In addition to the 13 week spring competitive phase there will also be an 11 to 12 week indoor competitive period to consider
September 27-October 21: Anatomical Adaptation
October 24-January 27: Maximum Strength
Hypertrophy Phase
Strength Phase
Hypertrophy Phase II
Strength Phase II
January 30-February 17: Conversion to Power
February 20-March 10 : Maintenance
March 13-April 21 : Maximum Strength II
April 24-May 19 : Conversion to Power II
May 22-June 30 : Maintenance
This illustrates a possible strength program template for a bi-cycle. Ancillary exercises such as running, medicine ball and plyometrics should follow a similar outline. For example, short sprints and depth jumps should occur during the Conversion to Power Phase. Likewise, medicine ball routines should be of shorter duration and higher intensity as we endeavor to peak.
Following the completion of the indoor competitive season the athlete returns to higher volume workouts for a short period of time. The latter portion of a bi-cycle should resemble the corresponding portions of the mono-cycle program because the goal remains the same-outstanding hammer performance at the appropriate meet.
Summary
Regardless of whether the athlete is utilizing a mono-cycle or a bi-cycle, the coach must establish the time parameters involved. While in most instances the mono-cycle is set up upon a ten to 11 month calendar, there are exceptions. For instance, the 2006 Commonwealth Games are being held in Melbourne, Australia and therefore a greatly condensed cycle must be undertaken in preparing an athlete for this competition. Once the time parameters have been established, the coach must determine what exercises are to be utilized. This includes not only the lifts to be executed during specific phases of training, but also the drills, plyometric exercises, medicine ball routines, and even the amount of time devoted to a specific weight implement. Once these have been ascertained the coach can set up the plan and establish daily workouts. It cannot be over-emphasized that daily evaluations of the athletes status have to occur to determine the actual specifics of any workout. Once it has been determined both what an athlete needs and what they can execute, then practice can begin. The evaluation does not end there though. Even during practice the coach must watch for indications that the workout may need to be altered. These cues may be technical in nature or based upon results. If an athlete appears technically sound yet the results are deficient it may be necessary to modify or end practice. There is no secret formula to success. Rather there are several fundamentals that must be observed and within this framework there exists the flexibility for the coach and athlete to attain the balance that leads to personal best performance. The fundamentals to be considered included developing the capacity of the athlete to get into and out of proper positions and the overall general fitness to work at a high level. This philosophy has helped in the development of athletes who in 2005 finished 6th in the 35 pound weight at the USATF indoor championships and who earned the bronze medal in the Central American-Caribbean Championships.
Below are the Medicine Ball and Plyometric routines that Harvard has employed over the past decade. These are not a panacea, but rather these routines serve as a menu for the coach to choose from each year. Note that not all routines will be utilized each year nor will all athletes perform the same routine. Identification of strengths and needs will serve to determine what routines are utilized.
MEDICINE BALL WORKOUTS
WORKOUT A
1. 2 X 8 Chest Passes (extend and flip)
2. 2 X 8 Forward Overheads
3. 2 X 8 Backward Overheads
4. 2 X 8 Forward Between the Legs (emphasize the legs)
5. 2 X 8 Side Passes (each side)
6. 2 X 8 Hammer Throws (each side)
WORKOUT B
1. 2 X 10 Chest Passes (extend and flip)
2. 2 X 10 Forward Overheads
3. 2 X 10 Backward Overheads
4. 2 X 10 Forward Between the Legs (emphasize the legs)
5. 2 X 10 Side Passes (each side)
6. 2 X 10 Hammer Throws (each side)
WORKOUT C
1. 3 X 8 Chest Passes (extend and flip)
2. 3 X 8 Forward Overheads
3. 3 X 8 Backward Overheads
4. 3 X 8 Forward Between the Legs (emphasize the legs)
5. 3 X 8 Side Passes (each side)
6. 3 X 8 Hammer Throws (each side)
WORKOUT D
1. 3 X 10 Chest Passes (extend and flip)
2. 3 X 10 Forward Overheads
3. 3 X 10 Backward Overheads
4. 3 X 10 Forward Between the Legs (emphasize the legs)
5. 3 X 10 Side Passes (each side)
6. 3 X 10 Hammer Throws (each side)
WORKOUT E
1. 3 X 15 Quick Wall Bounces
2. 3 X 15 Trunk Rotations
3. 3 X 15 Bench Flips
PLYOMETRICS
Workout A
1. 2 X 10 Squat Jumps
2. 2 X 10 Split Squat Jumps
3. 2 X 10 Cycled Split Squat Jumps
4. 2 X 10 Medicine Ball Sit-Ups
5. 2 X 10 Plyometric Sit-Ups
Workout B
1. 2 X 10 Split Squat Jumps
2. 2 X 10 Cycled Split Squat Jumps
3. 2 X 10 Double Leg Hops
4. 2 X 10 Bound
5. 2 X 10 Medicine Ball Sit-Ups
6. 2 X 10 Plyometric Sit-Ups
Workout C
1. 3 X 10 Double Leg Tuck Jumps
2. 3 X 10 Pike Jump
3. 3 X 10 Double Leg Hops
4. 3 X 10 Hop-Bounds
5. 2 X 10 Medicine Ball Sit-Ups
6. 2 X 10 Plyometric Sit-Ups
Workout D
1. 3 X 10 Double Leg Hops
2. 3 X 10 Hop-Bounds
3. 3 X 10 Double Leg Speed Hops
4. 3 X 10 Single Leg Hops (each leg)
5. 2 X 10 Medicine Ball Sit-Ups
6. 2 X 10 Plyometric Sit-Ups
Workout E
1. 3 X 10 Single Leg Hops (each leg)
2. 3 X 10 Hop-Bounds
3. 3 X 10 Double Leg Ons
4. 3 X 10 Double Leg Overs
5. 2 X 10 Medicine Ball Sit-Ups
6. 2 X 10 Plyometric Sit-Ups
Workout F
1. 3 X 10 Double Leg Ons
2. 3 X 10 Double Leg Overs
3. 3 X 10 Double Leg On-Overs
4. 3 X 10 Bound
Workout G
1. 4 X 10 Double Leg Ons
2. 4 X 10 Double Leg Overs
3. 4 X 10 Double Leg On-Overs
Workout H
1. 5 X 8 Depth Jumps
Workout I
1. 3 X 10 Velocity Builder
Workout J
1. 3 X 12 Velocity Builder
Workout K
1. 4 X 10 Velocity Builder
Workout L
1. 4 X 12 Velocity Builder
Workout M
1. 3 X 15 Velocity Builder
Workout N
1. 4 X 15 Velocity Builder
I would like to extend a special thanks to Coach Shawn Schleizer, CSCS for his input in the editing of this paper.
Plyometrics Circuit
Start: at 110 Meter Hurdles Start
First 110M Hurdle Mark: 10 X Squat Jumps
(Return to Start)
Second 110M Hurdle Mark: 10 X Split Squat Jumps
(Return to Start)
Third 110M Hurdle Mark: 10 X Cycled Split Squat Jumps
(Return to Start)
Fourth 110M Hurdle Mark: 10 X Double Leg Tuck Jumps
(Return to Start)
Fifth 110M Hurdle Mark: 10 X Pike Jumps
(Return to Start)
Sixth 110M Hurdle Mark: 10 X Sit-Up
(Return to Start)
Seventh 110M Hurdle Mark: 10 X Plyometric Push-Up
(Return to Start)