thoughts and concepts for training athletes in multiple...
TRANSCRIPT
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Thoughts and Concepts for Athletes in Multiple Throwing Events
T.J. Crater University of Arizona
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Obligatory Disclaimer
• My thoughts are just that… • I hope to spark ideas and conversation. • Staying conceptual, but happy to share
examples of what I do.
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Topics to Cover
• Expectations and Factors in Training Multiple Events
• Training Design Considerations • Real World Examples from The Desert
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WHY DO MULTIPLE EVENTS?
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WHY?
• WHY DO MULTIPLE EVENTS? • It’s easy, just do two events per day! • That’s what most athletes are used to out of
high school. • “The kid is on scholarship, we need return on
our money.”
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WHY?
• WHY DO MULTIPLE EVENTS? • Cross-training
• Balance • Specific Strength • Mental/Technical Distraction
• Could lead to success in another event • Could align with goals for NCAA/Conference
placing • Points, All-American Awards, Championships
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COACH AND ATHLETE EXPECTATIONS
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EXPECTATIONS
• WHAT IS THE INTENT? • Points? (NCAA, Conference…)
• At what cost? (Elite vs. Developmental) • Provide Stimulus?
• Specific strength, cross-train, mental break • Experiment?
• This kid could be a solid…. • Hammer/Weight most common.
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EVENT COACH
• SET THE FRAMEWORK • What Events?
• What does my boss expect? • What is the big picture goal? • Do point goals line up with long term goals for
athlete? • Timeline
• Related to Primary event/Points… can differ • Possible vs. Legitimate
• Don’t force it.
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EVENT COACH
• FOUNDATION TO EVERYTHING • Communicate!
• Often, with athlete. • Evaluate progress
• Don’t be short sighted.
• Do what is best for the athlete! • This is different for every athlete • Evaluate what you have, and pick your path..
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ATHLETE
• WHO ARE YOU WORKING WITH? • Future Olympian • All-American • Conference Scorer
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ATHLETE
• Can they handle the time and workload, overall?
• Academically, emotionally, physically… • Do they do the little things outside of training? • Can they process the information? • Do the wheels fall off at some point?
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ATHLETE
• ELITE-LEVEL ATHLETES • Don’t wreck Dad’s sports car
• As long as what we are doing doesn’t take away from event #1.
• See the BIG picture • Don’t get caught up in “points”… • Talent will get you by, in the meantime. • Have goals broken down, and expanded out.
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ATHLETE
• DEVELOPMENTAL ATHLETES • What can this athlete do?
• Primary Event may not be obvious • Above average in all events
• Multiple Events may be their most successful option • Three 3rd places score better than one 1st
• Stay general and basic early • Don’t give too much too soon. • Find commonalities in drills and movements
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FEEDBACK
• COMMUNICATE • Daily, Weekly • 2-way feedback
• What, Why, How, When… • Be realistic, which means being more patient
than you like. • Don’t lose sight of long-term goal
• Evaluate in context
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TRAINING DESIGN THOUGHTS
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TRAINING DESIGN
• WHAT WORKS, IN REALITY? • Make decisions based on primary event.
• If secondary events take away from primary, rethink methods/time spent on other events.
• How much secondary event work is needed? • Physically • Technically • Mentally
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TRAINING DESIGN
• DON’T DO IT ALL IN ONE SEASON • Set limits to live within
• Time, reps etc… • Easy to do too much
• Take human factor into account • Especially a Student-Athlete
• Paper plans always look great, until… • Be flexible, and keep the big picture in mind • Is what I’m doing working? How?/Why/Why not?
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TRAINING DESIGN
• AUXILIARY WORK/CONDITIONING • Often, the secondary events will cover these
needs. • Hurdle mobility, abs, running, MB Circuits for 3-
event athletes. • Use them sparingly, and lower volume.
• Seasoning, not a side dish. • Address specific issues, and think quality • Keep balance and volume in mind
• Movements of the throws (SP/DT, vs SP/HT)
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TRAINING DESIGN
• WEIGHT ROOM • Simple and with a purpose for each individual
athlete • Get it done, and get out!
• Big movements are emphasized • Auxiliaries are to balance out and specific to each
athlete and event group • Plyometrics are done in conjunction with lift
• Intensity is relatively low and high quality
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TRAINING DESIGN
• SCHEDULE • Daily, Weekly, Monthly, Annually…
• Emphasis can shift with time of year (SP/DT/HT) • Are you teaching a new event, or continuing?
• New technical model (spin/glide) • Red-shirt?
• Narrow focus on one event, in hopes of multiple events in future.
• Keep focus broad and simple to establish base
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EXAMPLES FROM THE DESERT
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#1
• 227’ Discus Thrower (HS) • 65’ Shot-putter (HS) • 6-6, 250lbs • Weight Room Experience
• Just threw a lot, and lifted minimally • Excellent Background in Discus
• Father and Club Coach • Secondary events CANNOT reduce discus.
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#1
• First Event--- No Brainer. • Secondary events CANNOT reduce discus.
• Struggles to separate the discus/shot movements • Hammer and Weight are for “fun” only…right now.
• Big discus, so you switch glide to spin! • Not yet, if ever • Keep rotational movements in drill progression to
glide • Maybe down the road, if appropriate
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#1
• Inconsistent in Shot-put in high school • Lack of interest
• Is Shot-put valuable to us? • Specific Strength Work • Left Leg Cue • Continue to work rotational drills • LONG TERM
• Thinking years 3-5, not year 1
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#1
• Running and mobility are big in his training • From high school
• VERY good with recovery and prep work • Stretching, warming up • Training room needs • Rest • Nutrition
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#1
M T W Th F Sa Su Discus Shot Put Discus Shot Put
(Net) Discus (Hard Session)
Trng Room
Active Recovery
MB Circuit
Hammer (8-10 rep)
Light Running
Hammer (8-10 rep)
MB Circuit
Hunting Hunting
Light Running
Ab Circuit
Discus Drills
Light Running
Hurdle Mobility
Ab Circuit
Hurdle Mobility
LIFT LIFT LIFT
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#2
• 76’ 11” SP (HS), 68’ 4” (16#) • 208’ DT (HS) • 82’ WT (HS) • 238’ HT (HS) • 6-1/260# • Extremely powerful
• Great physical development
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#2
• WELCOME TO THE PERFECT STORM! • High training age • Strong technical model in Shot
• Small tweaks, with improvements in periodization and training model
• Discus and Hammer have always been a much lower priority
• Easier technical gains, at first… • A lot of work to be done, despite marks
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#2
M T W Th F Sa Su Shot Put Discus Shot Put Discus
(Mod rep)
Shot Put Trng Room
Active Recovery
MB Circuit
Hammer (2nd )
Hurdle Mobility
Weight (low rep)
MB Circuit
Light Running
Ab Circuit
Hammer (2nd)
Light Running
Light Running
LIFT LIFT LIFT
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#2
Prime example of Dad’s Sports Car • My job is to be smart and monitor reaction
• Rest is programmed in, to assure it is taken • He will overwork, if allowed • He will also follow recovery and rest protocol WELL
• Massive communication on a daily basis • Easy to get greedy
• Extremely strong and explosive • Keep focus to throwing and limit reps outside of
what is absolutely necessary.
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#3
• RS-Jr. • 51’ Shot put (HS) • 181’ Discus Throw (HS) • 206’ Hammer Throw (College) • 171’ Discus (College) • 6’2”/240# • Extremely wired and powerful athlete
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#3
• Hammer is, by far, #1 • Discus is for eventual PAC-12 Points • Attempted Weight Throw for 2 seasons, had
a negative correlation to hammer • Again, don’t mess with #1
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#3
• Weekly plan is organized for a few things: • Match up with a good training partner • Align discus away from upper body lifts
(injury) • Running is on lifting days, to allow for
recovery • Computer Eng major, high stress outside of track • Nervous system fries if not allowed breaks on non-
lift days.
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#3
M T W Th F Sa Su “Heavy Hammer”
2k Discus “Heavy Hammer”
“Light Hammer”
2k Discus Trng Room
Active Recovery
MB Circuit
Ab Circuit
Hurdle Mobility
Ab Circuit
MB Circuit
Running Running
LIFT LIFT LIFT
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#4
• RS-Jr • 61’ Shot put (College) • 191’ Discus (College) • 185’ Hammer (College) • International thrower
• High training age
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#4
• Accustomed to very high throwing volume • Lifting is kept very simple, and linear
• To limit variability for throwing • To “predict” peak condition • Abs and plyos are written into lifting, to assure
we have oversight • To him, discus is absolute priority
• Despite success in Shot
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#4
• Training, outside of throwing is minimal • Will work himself to death in circle • Less than ideal in recovery on his own
• Intense major– a lot of off time sitting and stressing • Knees, groin are issues from 10+ years of hard
training • Reaction to lifting (in his mind) will yield the
distance • Although technique is a big priority daily
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#4
M T W Th F Sa Su Discus (Hi Rep)
Shot Put Discus (Hi Rep)
Shot put Discus (Intense)
Trng Room
Rest
MB Circuit
Bike Sprints
Hurdle Mobility
Discus Drills
MB Circuit
LIFT LIFT LIFT
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AND ON, AND ON…
• I’ve had 4-event athletes • SP/DT/HT/JT • Find your priority, and work down from there • Keep fitness and overall athleticism #1
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WHAT DOES THIS ALL MEAN?
• This is a mixed bag • I am not from a “system”
• Everything is individual • Everything is trial/error at times • Everything is based on experience and
communication
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WHAT DOES THIS ALL MEAN?
• Stick to what is NEEDED • Always look to what could be removed, as
well as added • Be flexible • Be patient
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WHAT DOES THIS ALL MEAN?
• Nothing can be at the expense of the primary event/Overall Goals!
• Keep It Simple • Nothing secret. Do basic things well, over a
long period of time. Talent will take over. • Know your Intent • Keep Feedback in Context