Mike Chapman, Scottsdale Arizona - Sun Aug 20
20:05:03 2000<br><br>John to achieve this you must
practise strengthening movements similar to javelin
throwing.<br>But first you must make an evaluation of yourself.
What was lacking in your throwing and what was your
strong points that got your 193ft.throw. I take it you
do not have a throws coach to work with, so like
Duncon Atwood said you got to think on your own. If you
are weak work on being stronger, and if you are slow
work on speed. The idea is to bring up the weak points
and keep enhancing what you do best.<br>Jeff is
right, becoming fit and working on mobility is the first
thing you should work on. Later when you are lifting
lots of heavey weights and throwing lots of med-balls
and weighted balls etc, you will not
break-down.<br><br>John a good athlete works on a set schedule, but not a
schedule of other throwers like world throwers or are
current champions. Training schedules are personal, and
not a carben-copy of others. However, you will be
doing things that all javelin throwers do but in your
own adopted way.<br><br>In the first two-months this
is what I have my javelin throwers do.<br><br>1.
Sprinting, short hill running, bounding, stadium run-ups,
800m jogs, and ex-ergine pulls 150ft.<br><br>2. Weight
Training, Example, slow lifts, one workout, and fast lifts
another day.(very light weights, and little rest between
sets.<br>Workout A.<br><br>Bench 10, 8, 8, 8, (Light but
fast)<br>Squat 12. 10, 10. 10, only half-way<br>Pull-overs
12,10,8, (and one arm, pull-overs)<br>Lat-pull downs
12,10,8.<br>Twist with bar.<br>incline sit-ups<br>standing triceps
8,8,8,<br>pass 25lb. ball two people back-to-bach.(hand-off)
<br>Ex-bicycle 5-10 min. (hard and fast). <br><br>Workout
B.<br><br>Power cleans 5,4,3,3, (Mostly form not much on
bar)<br>Snatch 5,5,3, (some-days just snatch with no power
cleans)<br>Some press and jerks<br>pullys 8,8,8,( very light
weight)<br>rist-curls 2X12<br>Some-toe raises 2X16<br>Single-arm press
with dumbells 2X8 (again fast)<br>sit-ups, and
back-extenctions<br>ex-bicycle 5-10 min. (hard and fast) <br><br>On monday,
wednesday, friday, is lifting days, flip-floping A and B
workouts.<br>On tuesday, thursday, saturday, running, bounding,
hurdling, gymnastic.<br>On Sunday, rest.<br><br>Running
work-out:<br>800m slow jog.<br>10 min. Stretching<br>4X100m sprints
65% speed. (run on grass, infield of the
track)<br>4X50m sprints 80% speed.<br>800m cool down.( and a
little stretching)<br><br>Running work-out<br>800m slow
jog<br>10 min. stretching<br>Do 10 stadium steps
(some-cross-overs)<br>800m cool down.<br><br>John this is just an examlpe of
some-stuff you can be doing<br>on your own in the next two
months.<br>Throwing and lifting with more weight will come in
Oct-Nov.<br>when the best-time to start the weighted
balls.<br>call M&F at 1-800-556-7464 for a catalog, so you can
get yourself some med-balls to throw in the
fall.<br>Remember javelin throwers are made in the winter so the
real hard work is in the next 5 months.<br><br>This is
what I have my throwers eat:<br><br>Some good foods
for protein:<br><br>Skinless chicken
breat<br>Beef-extre lean, trim visible fat.<br>Fish(white),
tuna.<br>Swordfish<br>Egg whites (soft boiled egs with tost)<br>Cottage
cheese-non fat<br>Yogurt(non fat)<br>Milk(non fat or
1%<br><br>Corbohydrates<br><br>Potatoes, Yams (baked)<br>low calorie
bread<br>pasta,
noodles<br>Rice (brown, and white)<br>Oatmeal (very good each
morning, I like that)<br>Pancakes (some-times)<br>Cream of
Wheat, etc.<br>Rice cakes Popcorn (no butter)<br>Green
vegetables, broccoli, asparagus<br>Spinach, lettuce<br>Squash
sprouts, peppers<br>Strawberries (good for
desert)<br><br>Stay away from fast-foods, cut out Coke
"Pop",<br>Drink lots of water in the day. <br><br>Good
luck,<br>Mike Chapman, Head Track & field coach Scottsdale CC,
Arizona.