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1. Introduction
Prepare a 6 month training program for a 17 years old junior male javelin thrower to prepare the Asian
Junior Athletics Championships. The program should e considered with his personal information!
height" 1#$cm! weight" %7&gs! e'periences in sport" ( years! no e'perience in fitness training!
complaining of el ow after high volume training.
2. Evaluation of Sport:
a. )ovement analysis
Throwing Javelin is included 6*7 phases of movements. Start, Carry, Withdrawal, Transition, Pre-
delivery Stride, Delivery and Recovery .+1,-r it can e divided in s&etches 1! demonstrated y -lympic Champion Jan /0/ 2.
Start/Carry (Preliminary Speed) phase 3 Javelin thrower sprint as 4uic& as possi le to uilt ma'imum speed in 5$
meters running path. -ne hand is swing naturally to maintain alance of movements! one hand is carrying spear over
shoulder.. )uscles involved are mainly in low e'tremity! such as luteus! amstrings! 8uadriceps. Joints involved in
ips! 9nees! An&les with oth fle'ion and e'tension.
Withdrawal phase 3 )aintain the speedy running and swing the spear ac&ward with shoulder fle'ion! el owe'tension.
Transition (b ildin! moment m) phase 3 Crossed hop! change the forward momentum from the ody and lower
e'tremity into torso. The free hand swings ac& to uild the tor4ue of torso. The palm of spear holding hand twisted
outside.
Pre-delivery Stride (Trans"er) phase 3 0ast step of sprinting to stop forwarding momentum of ody and transfer the
force into throwing force! theory of momentum of &inetic chain.
Delivery phase 3 The continuous of the &inetic chain of momentum from leg! hip! torso with the swing of non:spear
holding hand! finally transfer to throwing hand. -n spear holding hand swing forward powerfully y using muscles of
posterior deltoid! latissiumus dorsi 3 shoulder fle'ion.
The spear should e struc& out at desired angel at (#:5$ degree ;9u
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Sketches 1 - JAVELIN The 6 phases of the throw with Jan ZELEZNY.mphttp"**www.youtu e.com*watch>v? g4a5@ TPC8
. Physiological analysis
n the carry and withdrawal phases! thrower sprints in utmost speed. n transition and pre:delivery
strides phases! even the gesture is changed to crossed hop! the speed should e remained. The hip
twisting! trun& twisting and throwing hand swing generate the greatest power in delivery phase. The
thrower must have a good strength to stop moving forward in recovery phase.
Brom a ove movement analysis! we can conclude Javelin throwing highly depends on Power! peed!
and trength.
Bast Tissue ;Type = muscles are important element to generate Power! peed. There are Type a
Student: Tang Chi Keung P. 2
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tissue after Power and peed training! it turn to e more close to Type .
@elatively! high D-()a' physiological demand is less important. -f course! good health status of
cardiovascular is important for athlete.
Javelin throwing need high techni4ue! good locomotor ;neuro:transmission= a ility! i.e. good co:
ordination is definitely helps.
c. ature of the game
n the final round of Javelin game! the top 1( participants throw 5 attempts. The est 6 will have
another 5 chances of throwing. The est performer will e the champion. 2ou can tell! the competition
is a non:endurance games! the champion get the medal in less than 6 ' ($sec play. t is a high
performance re4uirement game. Eell and sophisticated practice! training is re4uested.
d. )uscular fitness
trength is important. o one would say trength is not important in Javelin throwing.
Bormula of Power ? Borce ; trength= F peed.
n some research! it said speed of spear delivery is more important.+(!5, t means Power is more
important than only have high muscle strength. /ven you have a very good muscle strength ut with a
very slow speed! you cannot e a good thrower! ecause lac& of power.
Can we say no muscle endurance is re4uired> Bor sports athlete! fundamental trainings must involved
muscle endurance.
Ehich muscles should e focused in the training>
Carry! Transition! Pre:delivery strides phase 3 are focus in lower e'tremity wor&out! e.g. Power of
luteus! amstrings! 8uadriceps! Calf muscles contri ute the performance.
Gelivery phase 3 it is focus in the hip! trun& twisting which Power of /'ternal - li4ue! 0assitimus
Goris and Geltoid.
n Javelin throwing! Power re4uirement of upper and lower e'tremities and trun& muscles are in sameimportance.
e. /nergy systems
uman ody use 5 types of energy systems! ATP:PC! Anaero ic or Aero ic.
ATP:PC gives greatest power ;HI% of highest intensity= ut only last for 1$ sec ma'imum and it is
the needs of Javelin game.
Anaero ic or 0actic system uses the more while wor&out is H#% of highest intensity! it last less than
1$$secs. Aero ic system contri ute the most while wor&out in K#$ of highest intensity.
P//G and P-E/@ are most important in Javelin throwing! therefore ATP:PC is the major system
Student: Tang Chi Keung P. 3
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using in Javelin throwing.
3. Evaluation of Athletes:
a. nformation needed for program planning
Lefore training or set up training program! asic fitness criteria of su ject should e collected. t
included Lody composition! Cardiovascular fitness! Ble'i ility! )uscle trength! )uscle endurance!
peed! Power and )uscle fi er type of lower and upper lim s!
. Testing methods
Lody Composition 3 &infold measurement" Ta&ing measurement of s&infold to calculate the ody fatcomposition.+M,
Also can use Lioelectrical impedance analysis ;L A=! this method is easier as this is done y machine
ut e4uipment is more e'pensive.
Cardiovascular fitness 3 )easuring )a'imum -'ygen Npta&e ;D-()a'=" t is the est method to
measure cardiovascular fitness. igh D-()a' means su ject can stand for high intensity e'ercise
longer. Eithout meta olic e4uipment! we can use other method such as (.M9) running test+%, to find
the appro'imate D-()a' value.
Ble'i ility 3 Test low ac& and hamstring fle'i ility" t can e done y it and @each test +6,. Lad
fle'i ility at ac& and hamstring! affect performance of speed and power.
)uscle trength 3 Test the Npper lim s y Lench Press +7, and 0ower lim s y 0eg press test +#,.
)uscle /ndurance 3 Test the a dominal muscles endurance y it:up test +I,.
peed 3 Gone y 6$meter speed test+1$,.
Power 3 Ly ergeant Jump ;vertical jump= test+11,.
c. Training goals
According to the information of athlete! he is too thin! underweight. Eith no e'perience of fitness
training! therefore! apart from P-E/@! P//G the &ey elements of Javelin throwing! the su ject has
to do the pre:conditioning training ;fundamental training= to let his ody get ready for the intensive
fitness training. Also muscle hypertrophy! increase the lean muscle mass.
Student: Tang Chi Keung P. 4
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Therefore the 1 st goal would e Pre:conditioning training! include trength! Power! /ndurance! Co:
ordination! Agility ut in lower intensity and low volume.
And then ( nd goal uild the muscle! muscle hypertrophy.
Binal goal would e emphasis in P-E/@ and P//G.
Lelow is the Time*Training oals in 6 months.
Ta le 1 3 Training oals
4. Training Plan:
B TT
Lasic consideration in training planning included Bre4uency! ntensity! Time ;Guration=! Type. B TT to
e adjusted according to the needs and progress.
Bre4uency : ow many session of training in a wee&.
ntensity 3 The hardness of the training program. t is not only depend on the goal setting also should
e considered to the e'perience of trainee.
Time ;Guration= 3 The e'ercise time of each session. ovice trainee is etter with low intensity and
Student: Tang Chi Keung P. 5
Time Training oalsStren!th #ypertrophy Power Speed $nd rance
Lench Press0eg Press
Binal goal :increase 1$$ of
1@)
ncrease )uscule)ass ;not ody fat=
Binal goal :increase 16&gs of
muscle
;it should e co:oridinate with utritionist=
Dertical Jumpeight
Binal goal :ncrease 1( inchesof vertical jump
height
6$ meter runBinal goal : @educe
1 sec;this should e co:
oridinate with
printing coach=
o. of sit up in 5$sec
Binal goal :increase 1$ sit:up
/nd of (ndTraining )onth
ncrease 1$of 1@)
ncrease % &gs ncrease ( inches @educe $.( sec ncrease ( sit:up
/nd of MndTraining )onth
ncrease %$of 1@)
ncrease 1$ &gs ncrease 6 inches @educe $.% sec ncrease % sit:up
/nd of %ndTraining )onth
ncrease #$of 1@)
ncrease 15 &gs ncrease I inches @educe $.# sec ncrease # sit:up
/nd of 6ndTraining )onth
ncrease 1$$of 1@)
ncrease 16 &gs ncrease 1( inches @educe 1.$ sec ncrease 1$ sit:up
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long duration which is safer.
Type 3 Type of e'ercise. t should e specific. Cope with the needs of port.
Periodisation
n a full training program! it can e divided into M different phases 3 -ff season! Pre:season! n:season
and Post:season. The length of each period is adjusted to how much time remained efore match time.
-ff:season 3 The most preparation period! conditioning! could included Power and peed training. To
e ready for high intensity specific training in Pre:season phase.
Pre:season 3 The last preparation period efore competition! train su ject to e ready for competition.
Taping is important in this phase.
n:season 3 )aintain the fitness level in pea&! aware over:training or under:training.
Post:season 3 After competition! active rest to prepare for off:season training in ne't training cycle.
pecial Consideration
Prevent injury 3 Binal goal of training is prepare to compete. et injury in improper training is tragedy.
Easting the effort contri uted from coach! athlete.
This junior javelin thrower complain the el ow pain after high volume training. Earm:up e'ercise
planning should consider a out it.
Bunctional training
Bunctional training elements should e put in program planning. This training is more close to the practical using of muscles in sports.+1(,
6 months program for this Junior Javelin Thrower
Ta le ( is a 6 month planning for this Junior Javelin Thrower.
This 6 month planning included ( phases! -ff:season and Pre:season only ut it does not mean it n:
season and Post:season phase planning should e neglect.
)onth Periodisation Bre4uency ntensity Time Type
1:( -ff:season M times*wee& )edium ( hrs Bree weight
)achine
Student: Tang Chi Keung P. 6
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5:% % times*wee& igh ( hrs Bree weight
)achine
Bunctional
6 Pre:season 5 times*wee& igh 1 hrs Bree weight
)achine
Bunctional
Ta le ( 3 B TT of 6 )onth training program
a. A sample of one wee& training layout
!a" #uscles E$ercise %emar&s
)on houlders ar ell military press trength Training
ac& wide:grip pull downs
chest ar ell ench press
shoulders standing flyes
Tue legs jump s4uats Power Training
legs power cleans
legs leg press
legs seated calf raises
Eed Core Plan& /ndurance O ta ility
Core Graw:in
Core sometric supine ridge
Core - li4ue Lridge
Core Giagonal Plate @aise
Thu @est Gay
Bri houlders push press Power Training
ac& seated ca le rows
chest dum ell ench press
houlders dum ell miltary press
at legs o' steps trength Training
legs leg press
legs jump s4uats
legs calf raised
un @est Gay
Ta el 5 3 A wee& training layout +1(!15,
. ample of training session ;e'ercise selection! sets*reps=
E$ercise
component
#uscles E$ercise Time Sets %eps %emar&s
Student: Tang Chi Keung P. 7
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Earm up whole ody jogging 1$ mins warm the ody up to prepare e'ercising
whole ody Active stretching ($ mins 5 sets for
each major
muscle
1$ : ($ All major muscle!
ma&e sure ulnar
collateral ligaments
stretching has
enough stretching
)ain
wor&:out
houlders ar ell military
press
% #! 6! M! (! 1 trength Training@est ( mins etween
each set ac& wide:grip pull
downs
M 1$! 1$! #! #
chest ar ell ench press % #! 6! M! (! 1
shoulders standing flyes 5 #! #! #
Cool down whole ody jogging 1$ mins Active recovery
whole ody tatic stretching 1$ mins M sets each static
stretching
holds ($ secs
All major muscles!
especially the
wor&ed muscles.
Borearm of
throwing hand
ce pad % mins mprove recovery
Ta le M 3 -ne session training e'ample
???? /nd ????
@eference for Assignment 1"
+1, Carl Johnson! 1I#7! %avelin Throwin!, Lritish Amateur Athletic Loard! N9.
+(, Jose Campos et al! Three-dimensional &inematic analysis o" elite 'avelin throwers at the
Student: Tang Chi Keung P. 8
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*++ World Champion +thletes !
Khttp"**www.coachr.org*threedimensional &inematic analysis of elite javelin thrower.htm H accessed on
1st July! ($15
+5, Peter -giolda! T#$ %+ $.* T#R0W + D T#$ R0.$ 0 SP$$D * T#R0W* 1 $ $ TS !
Khttp"**www.coach&rall.com*Articles*Jav* peed.pdf H Accessed on 1 st! July! ($15
+M, /'.@'.net! S&in"old Proced re K http"**www.e'r'.net*Testing* &infoldProcedures.html H accessed on 1 st!
July! ($15
+%, Lrain)AC port Coach! (.M9m @un Test K http"**www. rianmac.co.u&*(M&mruntest.htmH Accessed on
1st! July! ($15
+6, it and @each test! Top /nd portsKhttp"**www.topendsports.com*testing*tests*sit:and:reach.htm H accessed on 1$th June! ($15.
+7, Lrain)AC port Coach! Lench Press Test K http"**www. rianmac.co.u&* press.htm H Accessed on 1 st!
July! ($15
+#, Lrain)AC port Coach! 0eg Press Test K http"**www. rianmac.co.u&*lpress.htm H Accessed on 1 st! July!
($15
+I, Lrain)AC port Coach! it:Np test K http"**www. rianmac.co.u&*situptst.htm H Accessed on 1 st! July!
($15
+1$, Lrain)AC port Coach! 6$meters speed test K http"**www. rianmac.co.u&*speed6$.htm H Accessed on
1st! July! ($15
+11, Lrain)AC port Coach! ergeant Jump test K http"**www. rianmac.co.u&*sgtjump.htm H Accessed on
1st
! July! ($15
+1(, )ichael Loyle! ($$M! nctional Trainin! "or Sports ! uman 9inetics! N A.
+15, @o ert . Price! ($$7! The 2ltimate 1 ide to Wei!ht Trainin! "or Trac& and ield ! ports Eor&.com!
N A
Student: Tang Chi Keung P. 9
http://www.coachr.org/threedimensional_kinematic_analysis_of_elite_javelin_thrower.htmhttp://www.coachkrall.com/Articles/Jav/Speed.pdfhttp://www.exrx.net/Testing/SkinfoldProcedures.htmlhttp://www.brianmac.co.uk/24kmruntest.htmhttp://www.topendsports.com/testing/tests/sit-and-reach.htmhttp://www.brianmac.co.uk/bpress.htmhttp://www.brianmac.co.uk/lpress.htmhttp://www.brianmac.co.uk/situptst.htmhttp://www.brianmac.co.uk/speed60.htmhttp://www.brianmac.co.uk/sgtjump.htmhttp://www.coachr.org/threedimensional_kinematic_analysis_of_elite_javelin_thrower.htmhttp://www.coachkrall.com/Articles/Jav/Speed.pdfhttp://www.exrx.net/Testing/SkinfoldProcedures.htmlhttp://www.brianmac.co.uk/24kmruntest.htmhttp://www.topendsports.com/testing/tests/sit-and-reach.htmhttp://www.brianmac.co.uk/bpress.htmhttp://www.brianmac.co.uk/lpress.htmhttp://www.brianmac.co.uk/situptst.htmhttp://www.brianmac.co.uk/speed60.htmhttp://www.brianmac.co.uk/sgtjump.htm