from the forum - Mon Dec 18 20:27:56
2000<br><br>The time of year is coming where you should be
begining to consider more specific work after getting
through the condition phase or base phase in your
training. Some of you will have gained or at least
approached your best levels in the weightroom,unless you
have an injury which prevents weightroom testing for
now.<br><br>The problem is the gains don't spell out better
distance in your throwing. Weightroom tests are not a
great indicator of actual throwing ability.
<br><br>Right now I would have athletes continueing what might
be labled as a skill acquisition type of training,
but always moving forward in fitness, and power.
<br><br>Skill acquisition is simply you and your coach dealing
with your technical goals.<br><br>At this time there
should definitly be a plan to reach specific numbers
with jumps, med-ball throws, and other one-arm ball
throws. Many of you have done med-ball throws to build a
throwing base, and now you can begin to challenge your
improvement with tests.<br><br>Some of the basic tests done
worldwide for javelin throwers are a standing triple jump,
or a standing two legged bound with three jumps, for
the legs. With med-balls there is the usual standing
two-arm throw, the three step two-arm throw, and with one
arm, there are various weights to throw like 200, 300,
and 400 gram balls.<br><br>One bit of advice on these
tests...the important objective is that you set a base level
for yourself and then try to improve it. Don't make
it too much of a competition with others because not
all athletes will be good at some throws. The
important thing is to be the best javelin thrower! So,
again, compete against your own standards, but it is
alright to occasionally whip ass on your training
partner!<br><br>My first development camp was back in 1987. I came
in last with most tests but actually threw the spear
well. After the 1996 season I had completed about 7 or
8 tests every year or so and my results were
graphed for me. I showed huge improvement in all tests
and same with my throwing distance. The least
improvement I showed was actual strength, except snatches,
and cleans. <br><br>One of the things I never
understood about the athletes who came to the camps was that
each year we would come together, and some guys would
never show improvements in jumps, and med-ball throws.
People like Ed Kaminski, myself, and John Taylor showed
better all the time, and our results did also. I could
not understand how these people trained for javelin
throwing. Basically they stunk because they didn't do the
work needed. If you don't do medicine ball work,
sprinting, jumping, outside of actual javelin throwing. Then
I don't know what else you can do and get better.
The guys that failed to improve in tests are now
working somewhere.<br><br>My point here is to make aware
the importance of the dynamic training we do, and how
those results will more define your skill and potential
than gains in the weightroom. <br><br>My favorite test
of throwing power was to put sand in a tennis ball,
tape it up with athletic tape, and use it as my
weighted ball. It weighs a few more ounces than a
baseball. I throw it through the uprights on a football
field and can see exactly how far away I am from the
lines on the field. My best field goal was from 120
yards out at Brown University stadium in 1996. It was
about 364 feet in total flight. Not bad, but compared
to UWE Hohn I am a peasant. He has hit the same
distance with a ball twice the weight.<br><br>I am sure
Breaux would get a huge number also. What about the rest
of you? Oh, by the way, in 1996 I threw 5 personal
bests, and hit 84 meters or more in 13 competitions. My
point here is, I threw the javelin farthest, when I
could actually throw my farthest with anything.