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HammerThrow
h
Annual Plan
AnnualPlan
Setupandlayout
ConsiderationsfortheCollegiateAthlete
WeightTraining
Implementselectionandvolume
PHASE
TRAIN
NING LOAD (%)
INTEN
NSITY -------------------
0 0 0
II
1
1
0
5
3
4
T
2
1
1
5
4
3
3
1
1
4
5
4
5
1
2
4
3
3
R
6
1
2
3
3
4
7
2
2
4
4
5
8
2
3
4
4
5
9
3
3
4
2
3
R/T
10
4
2
3
3
4
11
5
3
4
5
4
VI
VII
14
3
3
4
3
5
15
4
3
3
3
5
16
3
2
2
2
4
17
3
2
3
2
3
R
18
5
3
4
3
5
19
5
3
4
2
4
20
4
3
5
2
4
21
2
4
3
2
3
22
3
5
4
1
2
R
23
2
5
3
2
3
IX
25
3
4
2
0
2
26 27 28
4 5 2
5 3 5
5 3 1
0 1 0
1 2 1
P1 P2 P3
29
2
2
2
2
2
30
3
3
3
5
4
31
2
4
2
4
5
32
3
3
3
4
5
33
4
4
2
1
2
R
34
3
4
1
2
3
35
5
5
2
1
3
NCAA
X
36
4
5
2
1
2
37
2
5
1
1
1
R
38
3
5
2
1
2
39
1
5
1
1
1
0 0 0 0 0
Trans
XI
COOR
COMP
PRECOMP
VIII
USATF
NCAA 1st R
Rd
SEC
Penn Relays
d
Alumni Gold
Texas
SP
COMP
Miami
5 0 5 0 0 0 0 1 2 2 0 3 0 5 5
LSU Relays
IV
12
5
3
3
4
2
LSU Invitationa
al
Armory Invitte
0 0 0 0 0 0 0 0 1 2 3
III
STRENG SPEED
4
1
1
5
5
5
Arkansas Invitte
SEC
LSU Invite
e
NCAA
GENERAL PREPARATION
ENDUR
VOLUME+++++++++++
LSU Twilightt
0 0 0 0 0 0 0 0
AUGUST
JULY
2 9 16 23 30 6 13 20 27
World Chmps
s
MAY
OCTOBER
NOVEMBER DECEMBER
JANUARY
FEBRUARY
MARCH
APRIL
JUNE
4 11 18 25 2 9 16 23 30 5 12 19 26 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25
SEPTEMBER
MESOCYCLE
MICROCYCLE
SPEED
COORDINATION
FLEXIBILITY
ENDURANCE
STRENGTH
RECOVERY / TESTS
100
90
80
70
60
50
40
30
20
10
0
SUMMER GOALS
Tyson Inv
PEAKING INDEX
SPRING GOALS
TAMU DUAL
COMPETITION SITE
WINTER GOALS
Purple Tigerr
MONTHS
WEEKENDS
FALL GOALS
Improved work capacity, Strength==> power
Practice begins
s
GENERAL
Double Periodization Model
41
1
5
1
0
1
P1
42
4
4
1
1
3
P2
43
3
5
1
0
1
P3
44
2
1
2
2
1
45
4
2
2
1
1
46
3
5
2
1
2
General Prep
XII
XIII
COOR
COR/SD STR/SPD
40
2
4
2
1
2
47
5
4
2
1
3
R
48
3
4
2
1
2
49
3
5
2
1
2
50
3
5
1
0
1
51
3
5
1
0
0
TR
52
3
5
1
0
0
P
Theme:
ThemedAnnualPlan
ThemedMesocycle
ThemedMicrocycle
ThemedSession
Themed Session
Importanttoremember
thatweworkALLbio
motorabilitiesthroughout
FOCUSonsingle
biomotorability
CONTAINsingle
CONTAIN
single
biomotorability
AnnualPlanforCollegiateHammer
Thrower
h
PhasesinDoublePeriodization Model:
GeneralPreparation:12weeks(Thanksgiving)
SpecificPreparationI:8weeks(midJan)
PreCompetitiveI:3weeks(March1)
CompetitiveI:2weeks(NCAA)
Transition:12weeks
SpecificPreparationII:45weeks(MidApril)
P C
PreCompetitiveII:6weeks(SEC)
i i II 6
k (SEC)
CompetitiveII:56weeks(USATF/NCAA)
General Preparation
GeneralPreparation
2010-2011
TRAINING OBJECTIVES
PHASE
TRAIN
NING LOAD (%)
INTEN
NSITY -------------------
0 0 0
II
1
1
0
5
3
4
T
2
1
1
5
4
3
3
1
1
4
5
4
5
1
2
4
3
3
R
6
1
2
3
3
4
7
2
2
4
4
5
8
2
3
4
4
5
9
3
3
4
2
3
R/T
10
4
2
3
3
4
11
5
3
4
5
4
VI
VII
14
3
3
4
3
5
15
4
3
3
3
5
16
3
2
2
2
4
17
3
2
3
2
3
R
18
5
3
4
3
5
19
5
3
4
2
4
20
4
3
5
2
4
21
2
4
3
2
3
22
3
5
4
1
2
R
23
2
5
3
2
3
IX
25
3
4
2
0
2
26 27 28
4 5 2
5 3 5
5 3 1
0 1 0
1 2 1
P1 P2 P3
29
2
2
2
2
2
30
3
3
3
5
4
31
2
4
2
4
5
32
3
3
3
4
5
33
4
4
2
1
2
R
34
3
4
1
2
3
35
5
5
2
1
3
NCAA
X
36
4
5
2
1
2
37
2
5
1
1
1
R
38
3
5
2
1
2
39
1
5
1
1
1
0 0 0 0 0
Trans
XI
COOR
COMP
PRECOMP
VIII
USATF
NCAA 1st R
Rd
SEC
Penn Relays
d
Alumni Gold
Texas
SP
COMP
Miami
5 0 5 0 0 0 0 1 2 2 0 3 0 5 5
LSU Relays
IV
12
5
3
3
4
2
LSU Invitationa
al
Armory Invitte
0 0 0 0 0 0 0 0 1 2 3
III
STRENG SPEED
4
1
1
5
5
5
Arkansas Invitte
SEC
LSU Invite
e
NCAA
GENERAL PREPARATION
ENDUR
VOLUME+++++++++++
LSU Twilightt
0 0 0 0 0 0 0 0
AUGUST
JULY
2 9 16 23 30 6 13 20 27
World Chmps
s
MAY
OCTOBER
NOVEMBER DECEMBER
JANUARY
FEBRUARY
MARCH
APRIL
JUNE
4 11 18 25 2 9 16 23 30 5 12 19 26 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25
SEPTEMBER
MESOCYCLE
MICROCYCLE
SPEED
COORDINATION
FLEXIBILITY
ENDURANCE
STRENGTH
RECOVERY / TESTS
100
90
80
70
60
50
40
30
20
10
0
SUMMER GOALS
Tyson Inv
PEAKING INDEX
SPRING GOALS
TAMU DUAL
COMPETITION SITE
WINTER GOALS
Purple Tigerr
MONTHS
WEEKENDS
FALL GOALS
Improved work capacity, Strength==> power
Practice begins
s
GENERAL
Double Periodization Model
41
1
5
1
0
1
P1
42
4
4
1
1
3
P2
43
3
5
1
0
1
P3
44
2
1
2
2
1
45
4
2
2
1
1
46
3
5
2
1
2
General Prep
XII
XIII
COOR
COR/SD STR/SPD
40
2
4
2
1
2
47
5
4
2
1
3
R
48
3
4
2
1
2
49
3
5
2
1
2
50
3
5
1
0
1
51
3
5
1
0
0
TR
52
3
5
1
0
0
P
General Preparation
GeneralPreparation
Bio
Biomotor
motorabilities:
abilities:
EnduranceBuildworkcapacity
Circle
Ci l
WeightRoom
Conditioning(stadiums,etc)
(
)
Speedandstrengthalsoaddressedinthese
venues
Coordinationviaincreasingreps
g p
Specific Preparation I
SpecificPreparationI
2010-2011
TRAINING OBJECTIVES
PHASE
TRAIN
NING LOAD (%)
INTEN
NSITY -------------------
0 0 0
II
1
1
0
5
3
4
T
2
1
1
5
4
3
3
1
1
4
5
4
5
1
2
4
3
3
R
6
1
2
3
3
4
7
2
2
4
4
5
8
2
3
4
4
5
9
3
3
4
2
3
R/T
10
4
2
3
3
4
11
5
3
4
5
4
VI
VII
14
3
3
4
3
5
15
4
3
3
3
5
16
3
2
2
2
4
17
3
2
3
2
3
R
18
5
3
4
3
5
19
5
3
4
2
4
20
4
3
5
2
4
21
2
4
3
2
3
22
3
5
4
1
2
R
23
2
5
3
2
3
IX
25
3
4
2
0
2
26 27 28
4 5 2
5 3 5
5 3 1
0 1 0
1 2 1
P1 P2 P3
29
2
2
2
2
2
30
3
3
3
5
4
31
2
4
2
4
5
32
3
3
3
4
5
33
4
4
2
1
2
R
34
3
4
1
2
3
35
5
5
2
1
3
NCAA
X
36
4
5
2
1
2
37
2
5
1
1
1
R
38
3
5
2
1
2
39
1
5
1
1
1
0 0 0 0 0
Trans
XI
COOR
COMP
PRECOMP
VIII
USATF
NCAA 1st R
Rd
SEC
Penn Relays
d
Alumni Gold
Texas
SP
COMP
Miami
5 0 5 0 0 0 0 1 2 2 0 3 0 5 5
LSU Relays
IV
12
5
3
3
4
2
LSU Invitationa
al
Armory Invitte
0 0 0 0 0 0 0 0 1 2 3
III
STRENG SPEED
4
1
1
5
5
5
Arkansas Invitte
SEC
LSU Invite
e
NCAA
GENERAL PREPARATION
ENDUR
VOLUME+++++++++++
LSU Twilightt
0 0 0 0 0 0 0 0
AUGUST
JULY
2 9 16 23 30 6 13 20 27
World Chmps
s
MAY
OCTOBER
NOVEMBER DECEMBER
JANUARY
FEBRUARY
MARCH
APRIL
JUNE
4 11 18 25 2 9 16 23 30 5 12 19 26 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25
SEPTEMBER
MESOCYCLE
MICROCYCLE
SPEED
COORDINATION
FLEXIBILITY
ENDURANCE
STRENGTH
RECOVERY / TESTS
100
90
80
70
60
50
40
30
20
10
0
SUMMER GOALS
Tyson Inv
PEAKING INDEX
SPRING GOALS
TAMU DUAL
COMPETITION SITE
WINTER GOALS
Purple Tigerr
MONTHS
WEEKENDS
FALL GOALS
Improved work capacity, Strength==> power
Practice begins
s
GENERAL
Double Periodization Model
41
1
5
1
0
1
P1
42
4
4
1
1
3
P2
43
3
5
1
0
1
P3
44
2
1
2
2
1
45
4
2
2
1
1
46
3
5
2
1
2
General Prep
XII
XIII
COOR
COR/SD STR/SPD
40
2
4
2
1
2
47
5
4
2
1
3
R
48
3
4
2
1
2
49
3
5
2
1
2
50
3
5
1
0
1
51
3
5
1
0
0
TR
52
3
5
1
0
0
P
Specific Preparation I
SpecificPreparationI
EliminateEndurance
li i
d
LastbitoftrueStrengthdevelopment
Coordinationbecomesmoreimportant
Speed continued
Speedcontinued
Pre Competitive
PreCompetitive
2010-2011
TRAINING OBJECTIVES
PHASE
TRAIN
NING LOAD (%)
INTEN
NSITY -------------------
0 0 0
II
1
1
0
5
3
4
T
2
1
1
5
4
3
3
1
1
4
5
4
5
1
2
4
3
3
R
6
1
2
3
3
4
7
2
2
4
4
5
8
2
3
4
4
5
9
3
3
4
2
3
R/T
10
4
2
3
3
4
11
5
3
4
5
4
VI
VII
14
3
3
4
3
5
15
4
3
3
3
5
16
3
2
2
2
4
17
3
2
3
2
3
R
18
5
3
4
3
5
19
5
3
4
2
4
20
4
3
5
2
4
21
2
4
3
2
3
22
3
5
4
1
2
R
23
2
5
3
2
3
IX
25
3
4
2
0
2
26 27 28
4 5 2
5 3 5
5 3 1
0 1 0
1 2 1
P1 P2 P3
29
2
2
2
2
2
30
3
3
3
5
4
31
2
4
2
4
5
32
3
3
3
4
5
33
4
4
2
1
2
R
34
3
4
1
2
3
35
5
5
2
1
3
NCAA
X
36
4
5
2
1
2
37
2
5
1
1
1
R
38
3
5
2
1
2
39
1
5
1
1
1
0 0 0 0 0
Trans
XI
COOR
COMP
PRECOMP
VIII
USATF
NCAA 1st R
Rd
SEC
Penn Relays
d
Alumni Gold
Texas
SP
COMP
Miami
5 0 5 0 0 0 0 1 2 2 0 3 0 5 5
LSU Relays
IV
12
5
3
3
4
2
LSU Invitationa
al
Armory Invitte
0 0 0 0 0 0 0 0 1 2 3
III
STRENG SPEED
4
1
1
5
5
5
Arkansas Invitte
SEC
LSU Invite
e
NCAA
GENERAL PREPARATION
ENDUR
VOLUME+++++++++++
LSU Twilightt
0 0 0 0 0 0 0 0
AUGUST
JULY
2 9 16 23 30 6 13 20 27
World Chmps
s
MAY
OCTOBER
NOVEMBER DECEMBER
JANUARY
FEBRUARY
MARCH
APRIL
JUNE
4 11 18 25 2 9 16 23 30 5 12 19 26 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25
SEPTEMBER
MESOCYCLE
MICROCYCLE
SPEED
COORDINATION
FLEXIBILITY
ENDURANCE
STRENGTH
RECOVERY / TESTS
100
90
80
70
60
50
40
30
20
10
0
SUMMER GOALS
Tyson Inv
PEAKING INDEX
SPRING GOALS
TAMU DUAL
COMPETITION SITE
WINTER GOALS
Purple Tigerr
MONTHS
WEEKENDS
FALL GOALS
Improved work capacity, Strength==> power
Practice begins
s
GENERAL
Double Periodization Model
41
1
5
1
0
1
P1
42
4
4
1
1
3
P2
43
3
5
1
0
1
P3
44
2
1
2
2
1
45
4
2
2
1
1
46
3
5
2
1
2
General Prep
XII
XIII
COOR
COR/SD STR/SPD
40
2
4
2
1
2
47
5
4
2
1
3
R
48
3
4
2
1
2
49
3
5
2
1
2
50
3
5
1
0
1
51
3
5
1
0
0
TR
52
3
5
1
0
0
P
Pre Competitive I
PreCompetitiveI
Heartoftheregularseasonmeets
f h
l
Coordination/Speedmostimportant
Competitive I
CompetitiveI
2010-2011
TRAINING OBJECTIVES
PHASE
TRAIN
NING LOAD (%)
INTEN
NSITY -------------------
0 0 0
II
1
1
0
5
3
4
T
2
1
1
5
4
3
3
1
1
4
5
4
5
1
2
4
3
3
R
6
1
2
3
3
4
7
2
2
4
4
5
8
2
3
4
4
5
9
3
3
4
2
3
R/T
10
4
2
3
3
4
11
5
3
4
5
4
VI
VII
14
3
3
4
3
5
15
4
3
3
3
5
16
3
2
2
2
4
17
3
2
3
2
3
R
18
5
3
4
3
5
19
5
3
4
2
4
20
4
3
5
2
4
21
2
4
3
2
3
22
3
5
4
1
2
R
23
2
5
3
2
3
IX
25
3
4
2
0
2
26 27 28
4 5 2
5 3 5
5 3 1
0 1 0
1 2 1
P1 P2 P3
29
2
2
2
2
2
30
3
3
3
5
4
31
2
4
2
4
5
32
3
3
3
4
5
33
4
4
2
1
2
R
34
3
4
1
2
3
35
5
5
2
1
3
NCAA
X
36
4
5
2
1
2
37
2
5
1
1
1
R
38
3
5
2
1
2
39
1
5
1
1
1
0 0 0 0 0
Trans
XI
COOR
COMP
PRECOMP
VIII
USATF
NCAA 1st R
Rd
SEC
Penn Relays
d
Alumni Gold
Texas
SP
COMP
Miami
5 0 5 0 0 0 0 1 2 2 0 3 0 5 5
LSU Relays
IV
12
5
3
3
4
2
LSU Invitationa
al
Armory Invitte
0 0 0 0 0 0 0 0 1 2 3
III
STRENG SPEED
4
1
1
5
5
5
Arkansas Invitte
SEC
LSU Invite
e
NCAA
GENERAL PREPARATION
ENDUR
VOLUME+++++++++++
LSU Twilightt
0 0 0 0 0 0 0 0
AUGUST
JULY
2 9 16 23 30 6 13 20 27
World Chmps
s
MAY
OCTOBER
NOVEMBER DECEMBER
JANUARY
FEBRUARY
MARCH
APRIL
JUNE
4 11 18 25 2 9 16 23 30 5 12 19 26 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25
SEPTEMBER
MESOCYCLE
MICROCYCLE
SPEED
COORDINATION
FLEXIBILITY
ENDURANCE
STRENGTH
RECOVERY / TESTS
100
90
80
70
60
50
40
30
20
10
0
SUMMER GOALS
Tyson Inv
PEAKING INDEX
SPRING GOALS
TAMU DUAL
COMPETITION SITE
WINTER GOALS
Purple Tigerr
MONTHS
WEEKENDS
FALL GOALS
Improved work capacity, Strength==> power
Practice begins
s
GENERAL
Double Periodization Model
41
1
5
1
0
1
P1
42
4
4
1
1
3
P2
43
3
5
1
0
1
P3
44
2
1
2
2
1
45
4
2
2
1
1
46
3
5
2
1
2
General Prep
XII
XIII
COOR
COR/SD STR/SPD
40
2
4
2
1
2
47
5
4
2
1
3
R
48
3
4
2
1
2
49
3
5
2
1
2
50
3
5
1
0
1
51
3
5
1
0
0
TR
52
3
5
1
0
0
P
Competitive I
CompetitiveI
Coordinationandpeaking
Coordination and peaking
Nostrengthorspeeddevelopment
No strength or speed development
P
Peak/restorationandkeepneuro
k/ t ti
dk
pathwaysin
th
i
tact
Shorterofthe2peakingCompetitivephases
Transition
Restorationforathlete
Activerestorcompletedismissal
Specific Preparation II
SpecificPreparationII
2010-2011
TRAINING OBJECTIVES
PHASE
TRAIN
NING LOAD (%)
INTEN
NSITY -------------------
0 0 0
II
1
1
0
5
3
4
T
2
1
1
5
4
3
3
1
1
4
5
4
5
1
2
4
3
3
R
6
1
2
3
3
4
7
2
2
4
4
5
8
2
3
4
4
5
9
3
3
4
2
3
R/T
10
4
2
3
3
4
11
5
3
4
5
4
VI
VII
14
3
3
4
3
5
15
4
3
3
3
5
16
3
2
2
2
4
17
3
2
3
2
3
R
18
5
3
4
3
5
19
5
3
4
2
4
20
4
3
5
2
4
21
2
4
3
2
3
22
3
5
4
1
2
R
23
2
5
3
2
3
IX
25
3
4
2
0
2
26 27 28
4 5 2
5 3 5
5 3 1
0 1 0
1 2 1
P1 P2 P3
29
2
2
2
2
2
30
3
3
3
5
4
31
2
4
2
4
5
32
3
3
3
4
5
33
4
4
2
1
2
R
34
3
4
1
2
3
35
5
5
2
1
3
NCAA
X
36
4
5
2
1
2
37
2
5
1
1
1
R
38
3
5
2
1
2
39
1
5
1
1
1
0 0 0 0 0
Trans
XI
COOR
COMP
PRECOMP
VIII
USATF
NCAA 1st R
Rd
SEC
Penn Relays
d
Alumni Gold
Texas
SP
COMP
Miami
5 0 5 0 0 0 0 1 2 2 0 3 0 5 5
LSU Relays
IV
12
5
3
3
4
2
LSU Invitationa
al
Armory Invitte
0 0 0 0 0 0 0 0 1 2 3
III
STRENG SPEED
4
1
1
5
5
5
Arkansas Invitte
SEC
LSU Invite
e
NCAA
GENERAL PREPARATION
ENDUR
VOLUME+++++++++++
LSU Twilightt
0 0 0 0 0 0 0 0
AUGUST
JULY
2 9 16 23 30 6 13 20 27
World Chmps
s
MAY
OCTOBER
NOVEMBER DECEMBER
JANUARY
FEBRUARY
MARCH
APRIL
JUNE
4 11 18 25 2 9 16 23 30 5 12 19 26 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25
SEPTEMBER
MESOCYCLE
MICROCYCLE
SPEED
COORDINATION
FLEXIBILITY
ENDURANCE
STRENGTH
RECOVERY / TESTS
100
90
80
70
60
50
40
30
20
10
0
SUMMER GOALS
Tyson Inv
PEAKING INDEX
SPRING GOALS
TAMU DUAL
COMPETITION SITE
WINTER GOALS
Purple Tigerr
MONTHS
WEEKENDS
FALL GOALS
Improved work capacity, Strength==> power
Practice begins
s
GENERAL
Double Periodization Model
41
1
5
1
0
1
P1
42
4
4
1
1
3
P2
43
3
5
1
0
1
P3
44
2
1
2
2
1
45
4
2
2
1
1
46
3
5
2
1
2
General Prep
XII
XIII
COOR
COR/SD STR/SPD
40
2
4
2
1
2
47
5
4
2
1
3
R
48
3
4
2
1
2
49
3
5
2
1
2
50
3
5
1
0
1
51
3
5
1
0
0
TR
52
3
5
1
0
0
P
Specific Preparation II
SpecificPreparationII
Short
Shortcycleto
cycle to reprime
re primethepump
the pump
WillgetbacktosomelightGeneral
Preparation principles
Preparationprinciples
Increaseworkcapacity
VerylightEndurancework
V li h E d
k
BriefperiodofStrengthdevelopment
Occursthroughbeginningofoutdoorseason
Expectationsforfirst3meets?
Pre Competitive II
PreCompetitiveII
2010-2011
TRAINING OBJECTIVES
PHASE
TRAIN
NING LOAD (%)
INTEN
NSITY -------------------
0 0 0
II
1
1
0
5
3
4
T
2
1
1
5
4
3
3
1
1
4
5
4
5
1
2
4
3
3
R
6
1
2
3
3
4
7
2
2
4
4
5
8
2
3
4
4
5
9
3
3
4
2
3
R/T
10
4
2
3
3
4
11
5
3
4
5
4
VI
VII
14
3
3
4
3
5
15
4
3
3
3
5
16
3
2
2
2
4
17
3
2
3
2
3
R
18
5
3
4
3
5
19
5
3
4
2
4
20
4
3
5
2
4
21
2
4
3
2
3
22
3
5
4
1
2
R
23
2
5
3
2
3
IX
25
3
4
2
0
2
26 27 28
4 5 2
5 3 5
5 3 1
0 1 0
1 2 1
P1 P2 P3
29
2
2
2
2
2
30
3
3
3
5
4
31
2
4
2
4
5
32
3
3
3
4
5
33
4
4
2
1
2
R
34
3
4
1
2
3
35
5
5
2
1
3
NCAA
X
36
4
5
2
1
2
37
2
5
1
1
1
R
38
3
5
2
1
2
39
1
5
1
1
1
0 0 0 0 0
Trans
XI
COOR
COMP
PRECOMP
VIII
USATF
NCAA 1st R
Rd
SEC
Penn Relays
d
Alumni Gold
Texas
SP
COMP
Miami
5 0 5 0 0 0 0 1 2 2 0 3 0 5 5
LSU Relays
IV
12
5
3
3
4
2
LSU Invitationa
al
Armory Invitte
0 0 0 0 0 0 0 0 1 2 3
III
STRENG SPEED
4
1
1
5
5
5
Arkansas Invitte
SEC
LSU Invite
e
NCAA
GENERAL PREPARATION
ENDUR
VOLUME+++++++++++
LSU Twilightt
0 0 0 0 0 0 0 0
AUGUST
JULY
2 9 16 23 30 6 13 20 27
World Chmps
s
MAY
OCTOBER
NOVEMBER DECEMBER
JANUARY
FEBRUARY
MARCH
APRIL
JUNE
4 11 18 25 2 9 16 23 30 5 12 19 26 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25
SEPTEMBER
MESOCYCLE
MICROCYCLE
SPEED
COORDINATION
FLEXIBILITY
ENDURANCE
STRENGTH
RECOVERY / TESTS
100
90
80
70
60
50
40
30
20
10
0
SUMMER GOALS
Tyson Inv
PEAKING INDEX
SPRING GOALS
TAMU DUAL
COMPETITION SITE
WINTER GOALS
Purple Tigerr
MONTHS
WEEKENDS
FALL GOALS
Improved work capacity, Strength==> power
Practice begins
s
GENERAL
Double Periodization Model
41
1
5
1
0
1
P1
42
4
4
1
1
3
P2
43
3
5
1
0
1
P3
44
2
1
2
2
1
45
4
2
2
1
1
46
3
5
2
1
2
General Prep
XII
XIII
COOR
COR/SD STR/SPD
40
2
4
2
1
2
47
5
4
2
1
3
R
48
3
4
2
1
2
49
3
5
2
1
2
50
3
5
1
0
1
51
3
5
1
0
0
TR
52
3
5
1
0
0
P
Pre Competitive II
PreCompetitiveII
Similar
SimilartoPCI
to PC I
LastchancetoaddressSpeedwith
Coordination
Bothvolumeandintensityaregenerallylower
Longerdurationmeets/travel
Athletehassustainedahighlevelofworkallyear
Competitive II
CompetitiveII
2010-2011
TRAINING OBJECTIVES
PHASE
TRAIN
NING LOAD (%)
INTEN
NSITY -------------------
0 0 0
II
1
1
0
5
3
4
T
2
1
1
5
4
3
3
1
1
4
5
4
5
1
2
4
3
3
R
6
1
2
3
3
4
7
2
2
4
4
5
8
2
3
4
4
5
9
3
3
4
2
3
R/T
10
4
2
3
3
4
11
5
3
4
5
4
VI
VII
14
3
3
4
3
5
15
4
3
3
3
5
16
3
2
2
2
4
17
3
2
3
2
3
R
18
5
3
4
3
5
19
5
3
4
2
4
20
4
3
5
2
4
21
2
4
3
2
3
22
3
5
4
1
2
R
23
2
5
3
2
3
IX
25
3
4
2
0
2
26 27 28
4 5 2
5 3 5
5 3 1
0 1 0
1 2 1
P1 P2 P3
29
2
2
2
2
2
30
3
3
3
5
4
31
2
4
2
4
5
32
3
3
3
4
5
33
4
4
2
1
2
R
34
3
4
1
2
3
35
5
5
2
1
3
NCAA
X
36
4
5
2
1
2
37
2
5
1
1
1
R
38
3
5
2
1
2
39
1
5
1
1
1
0 0 0 0 0
Trans
XI
COOR
COMP
PRECOMP
VIII
USATF
NCAA 1st R
Rd
SEC
Penn Relays
d
Alumni Gold
Texas
SP
COMP
Miami
5 0 5 0 0 0 0 1 2 2 0 3 0 5 5
LSU Relays
IV
12
5
3
3
4
2
LSU Invitationa
al
Armory Invitte
0 0 0 0 0 0 0 0 1 2 3
III
STRENG SPEED
4
1
1
5
5
5
Arkansas Invitte
SEC
LSU Invite
e
NCAA
GENERAL PREPARATION
ENDUR
VOLUME+++++++++++
LSU Twilightt
0 0 0 0 0 0 0 0
AUGUST
JULY
2 9 16 23 30 6 13 20 27
World Chmps
s
MAY
OCTOBER
NOVEMBER DECEMBER
JANUARY
FEBRUARY
MARCH
APRIL
JUNE
4 11 18 25 2 9 16 23 30 5 12 19 26 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25
SEPTEMBER
MESOCYCLE
MICROCYCLE
SPEED
COORDINATION
FLEXIBILITY
ENDURANCE
STRENGTH
RECOVERY / TESTS
100
90
80
70
60
50
40
30
20
10
0
SUMMER GOALS
Tyson Inv
PEAKING INDEX
SPRING GOALS
TAMU DUAL
COMPETITION SITE
WINTER GOALS
Purple Tigerr
MONTHS
WEEKENDS
FALL GOALS
Improved work capacity, Strength==> power
Practice begins
s
GENERAL
Double Periodization Model
41
1
5
1
0
1
P1
42
4
4
1
1
3
P2
43
3
5
1
0
1
P3
44
2
1
2
2
1
45
4
2
2
1
1
46
3
5
2
1
2
General Prep
XII
XIII
COOR
COR/SD STR/SPD
40
2
4
2
1
2
47
5
4
2
1
3
R
48
3
4
2
1
2
49
3
5
2
1
2
50
3
5
1
0
1
51
3
5
1
0
0
TR
52
3
5
1
0
0
P
Competitive II
CompetitiveII
Verylowvolume
Very low volume
Moderatetohighintensityinpracticesetting
d
hi h i
i i
i
i
Coordinationonlywithverylittlespeed
maintanence
Meso CycleConsiderations
Cycle Considerations
Staggerthethemes
ExNobacktobackspeedcycles
Undulatetheweeks
Overallwork
O
ll
k
Themes
Restoration
ExampleMeso Cycles(Volume)
REST
RestandRecoveryareveryimportantand
often overlooked
oftenoverlooked
Every
Every4
4th weekisarestorationweek
week is a restoration week
Dropeithervolumeorintensity(unlesspeakboth)
Enablestesting/qualitytechnicalpracticesthatweek
g/ q
y
p
Athletescantrainmoreaggressivelythefollowingweek
DrugfreeathletesmustREST/RECOVER
2008-2009
TRAINING OBJECTIVES
WINTER GOALS
SPRING GOALS
SUMMER GOALS
DECEMBER JANUARY
FEBRUARY
MARCH
APRIL
MAY
JUNE
JULY AUGUST
B r e a k /S u n A n g e l
7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30
PHASE
MESOCYCLE
II
III
IV
VI
VII
VIII
IX
COMP
X
W o rld C h m p s
W o rld C h m p s
USATF
SEC
R e g io n a l
NCAA
P e n n R e la y s
A lu m n i G o ld
L S U R e la y s
Texas
T y s o n In v
P u rp le T ig e r
SEC
L S U In v i te
NCAA
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 1 2 3 0 5 0 5 0 0 0 0 1 2 0 0 4 0 5 5 5 0 4 0 0 0 0 0 5 5 5 0
L S U T w ilig h t
PEAKING INDEX
S E C v s . B ig 1 2
COMPETITION SITE
P r a c t ic e b e g in s
MONTHS
WEEKENDS
FALL GOALS
Improved work capacity, Strength==> power
A rm o ry I n v it e
GENERAL
Double Periodization Model
XI
XII
SPEED END/STR SPEED STRENG SPEED COOR COO/SPD END/STR SPEED COOR COOR SPEED
MICROCYCLE
SPEED
COORDINATION
FLEXIBILITY
ENDURANCE
STRENGTH
RECOVERY / TESTS
2
0
5
3
4
4
1
5
4
3
5
1
4
5
4
3
1
5
5
5
R
1
1
2
4
3
3
2
1
2
3
3
4
3
2
2
4
4
5
4
2
3
4
4
5
R
5
3
3
4
2
3
6
4
2
3
3
4
7
5
3
4
5
4
8
5
3
3
4
2
R
9
4
2
3
3
4
10 11 12 13 14 15 16 17 18 19 20 21
3 4 3 3 5 5 4 2 3 2 3 3
3 3 2 2 3 3 3 4 5 5 4 4
4 3 2 3 4 4 5 3 4 3 2 2
3 3 2 2 3 2 2 2 1 2 1 0
5 5 4 3 5 4 4 3 2 3 2 2
R
R
R
22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37
4 5 3 2 3 2 3 4 3 5 4 2 3 1 2 1
5 3 5 2 3 4 3 4 4 5 5 5 5 5 4 5
5 3 1 2 3 2 3 2 1 2 2 1 2 1 2 1
0 1 0 2 5 4 4 1 2 1 1 1 1 1 1 0
1 2 1 2 4 5 5 2 3 3 2 1 2 1 2 1
P1 P2 P3 T
R
R P1 P2 P3
38
4
4
1
1
3
39
3
5
1
0
1
R
40
2
1
2
2
1
XIII
COOR
41 42 43 44 45 46 47 48
4 3 5 3 3 3 3 3
2 5 4 4 5 5 5 5
2 2 2 2 2 1 1 1
1 1 1 1 1 0 0 0
1 2 3 2 2 1 0 0
R
P P
Microcycle
Micro
cycleConsiderations
Considerations
Eachdayoftheweekhasatheme
TypicallyMondayisaspeeddevelopmentday
Why?
Why?
SundayisOFFDAY
Importanttoput4872hoursbetweenlikebouts
Speed/Powerworkouts
Strengthworkouts
Strength workouts
Week Ending:
Micro:
Meso Theme:
Monday
Hammer
8-Nov
9
Strength
Technical Warmup
Tuesday
Throw 20x
light ball
10x
Th
Sa
Technical Warmup
Voluntary Day
Wednesday
General A Warmup
Throw 15
10 x heavy, 10 x comp
Stadium Runs x 10
Sprint/Float/Sprint
10/30/10
Ab Circuit Rocky X 30
Cooldown
Friday
T 2 X 10 light ball
General Warmup A
4,3,3 16,14,14
Line Turns
Repeat
wind, turn, wind 2 turns.
wrap around
Left Handed
Plyos
Ab Circuit Rocky X 35
Active stretch/Recovery
Su
5
4
3
2
1
Medball
Light
Cooldown
10 x 100m buildups
PNF Flexo
Biomotor Ability
SPEED
COORDINATION
FLEXIBILITY
ENDURANCE
STRENGTH
Youri 3 x 6
Technical Focus
Example of OutofSeason
ExampleofOut
of SeasonMicro
Micro
Monday Speed
Monday
Tuesday Strength
Wednesday
d d Technique/Restoration
h i
/
i
Thursday Speed
Friday Strength
Saturday Technique/Transition/Restoration
Saturday
Sunday TotalREST
Example of InSeason
ExampleofIn
SeasonMicro
Micro
Monday Restoration/LightSpeed
Monday
Restoration/Light Speed
Tuesday Strength
Wednesday
d d Coordination/Transition
C di i /
ii
Thursday Speed
Friday Restoration
Saturday Competition
Saturday
Sunday TotalREST
Sessions
Where
Wherepossiblekeepthethemethesame
possible keep the theme the same
through:
Warmup
Warm up
Conditioning
Inthecircle
In the circle
Intheweightroom
Inotherconditioningg
CoolDown
Double Double
DoubleDouble
Trendwillstaythesame
Trend will stay the same
Graph
Graphwillundulateratherthanbeinga
will undulate rather than being a
straightline
Eighthweekisutilizesmajorrestperiod
Testingcanbedoneweeks1,8,16
Alreadyanaturalbreakbetweenseasons
l d
lb kb
Testingataminimum
(WetesteverySaturday)
( e es e e y Sa u day)
TheDoubleDouble
intheWeightRoom
h
h
Althoughdifferentrepschemes,theprinciple
lh
h diff
h
h
i i l
isappliedtoOlympiclifts,PowerLiftingand
ancillarymovements
ill
Doesnotallowforathletetosuccumbto
stagnation
g
~2weekseachcycle:
Setsof5@7075%
f @
%
Setsof4@7580%,Setsof3@8085%
Setsof2@9095%
MAX or 105%
MAXor105%
Throughtheyear:
g
y
Transition DeadLifts
EarlyGeneralPrepDeadLifttoShrug
GeneralPrep PowerCleans/BelowKnee/HangCleans
SpecificPrep ShiftstominimalPower/MajorityHang
PreCompetitivePhaseHanging
Competitive Hanging/Dumbbell
V l
Volume/IntensitiesadheretoDoubleDouble
/I t iti
dh
t D bl D bl Scenario
S
i
Implement
Selection
Whatisourultimategoal?
h i
li
l?
Doestheweightthrowhelpthehammer?
Does the weight throw help the hammer?
Ultimate Goal
UltimateGoal
Throweveryimplementthesameway.
Habits?
bi ?
Olympicgames?
Implement Progression
ImplementProgression
EarlyGeneralPreparation
Early General Preparation
Lightandcompetitionhammersonly
34days/week
y/
1015throws/day
LateGeneralPreparation
Late General Preparation
Mixoflighthammerdays,heavyhammerdays,
comphammerdays
4days/week
1520throws/week
Specific Preparation
SpecificPreparation
Mixofimplementsinaparticularday
Mix of implements in a particular day
Ex:speedday=lightfollowedbycomp
Introductionofshort/heavyhammer
Introduction of short/heavy hammer
2025reps/day
4days/week
Jan1st weightisintroduced
Pre Competitive
PreCompetitive
Generally
Generallycompetitionhammeroutdoors
competition hammer outdoors
heavyandshort/heavyindoors
Indoorsweightwillbethrown1xperweek
Indoors weight will be thrown 1x per week
Outdoorsneurodayintroduced
Repsvary,butsubstantiallylower
Throwsdaysstill34butincludecompetition
y
p
Reps/sessionwilldroptoapprox.15
Competitive
2 3Throwsdays+competitionday
23
Throws days + competition day
Volumeissuperlow1015throwsmaximum
Implementswillbecompandlight
l
ill b
d li h
Takeaneedsassessment
Heavy?
Short/Light?
Variables
Trainingage
MultipleEventAthletes
ClimateisNOTavariable
Climate is NOT a variable
Drills,etcwithparticularball
Questions?
ThankYou&
H
HappyHolidays
H lid
DerekYush
dyush@lsu.edu
(225)5788629(office)