The organization of what to do and when, makes my success more consistent & repeatable. That’s no accident… That’s done by design.
over 85% of ATN® throwers PR during the championship phase of the season.
#Shot put and discus how to
When coaches and throwers begin doing their research, they start to see tons of things that can be done to get stronger, and that tends to lead to doing too much in an effort to make sure all the bases are covered.īlock periodization is about understanding how to organize and cover all the bases over a period of weeks rather than days, and simplify, simplify, simplify 😉 Repeating the athletic task over and over to perfect it programming the body to do it. Strength Training athletes is about repetition. When you try to do too much at one time, it’s harder for the body to adapt and that’s the opposite of athletic training. Like in the 25-55% 1RM range.Īnd it’s critical to focus on these items in block. Throwing far, and working speed in the weight room. Intensity to gain strength: i.e Heavier weight, but a reduction in total weight room volume.More load in the weight room/ More throwing reps Volume to gain size and build a base: i.e.In my experience as a strength & throws coach, what is near to perfect is the principles of Block Periodization. Where terms like “Muscle confusion” creep into the athletic training world.īut here’s the thing, … there is no perfect strength training system. Where confusion arises is due to the influence of things like the fitness and body building industry creeping into performance training for athletes. This means, you are better off with fewer exercises, or lifts done with more frequency than a lot of exercises done only once a week. … and using the principles of Pavlov, less stimuli creates a faster adaptive response. The Entire focus of strength training for throwers in the TCR® System is the Central Nervous System (CNS)… This is essentially the crux of Block Periodization. The research and my empirical evidence show the latter. If you lift, drill, run, sprint, and do plyos, you are covering all the bases, but what’s better?Ĭovering all the bases at one time, or covering all the bases over a period of weeks and months? Here’s the thing, when we talk about creating training blocks, we need to realize that the body responds better to less stimuli, or rather adapts faster to less stimuli. These are the structures of Block Periodization that I cover in our ATN® course: Strength Training and Program Design for Throwers. Which in turn effects their throw- it’s all connected! and tying in how these weaknesses in strength levels directly effects their ability to perform their drills correctly.Working on addressing specific areas of weakness.My ATN® throwers for the last week have been focused on strength training: Now that we are in the middle of November, we are in the middle of what is referred to as the “preparation phase” of training in Block Periodization ( that means Off-season Training), we now begin the preseason phase for the shot put and the discus. If you are training hard in the weight room, and are throwing far during practice, BUT you are NOT hitting the numbers you want during competition time, then keep reading! Strength training for maximum results has real complexity.
… you spend a ton of time in the weight room and at the rings, but the overall your plan doesn’t seems to deliver as much as you put in- sound familiar? It’s about learning how to train RIGHT- in & out of the ring
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