this is the training program of Jan Zelezny, as dictated by him to a friend of a friend (both of them javelin throwers at a national level, so its prety safe to assume this is more or less corect)

what i find interesting is the complete lack of the high-low pattern we all use, and the huge volume of med intencity shots throuout the year. I would be extremely interested if charlie could give us his opinion, though he rarely enters this section of the forums


BP - Zelezny training schedule -Tue Jan 2 14:55:12 2001


1. PLAN OF A YEAR TRAINING CYCLE

A) Period of Conditioning

a) Mid-September: end of competition season
b) October: transition period - training limited to irregular physical activity
c) November- December: period of conditioning
1. Week- one phase training
Then - double phase training, all components of development of physical abilities are of general nature; in all exercises emphasis placed on correct
technique

FOCUS. * compensation exercises, games, bicycle, roller skating
large volumes of running- fartlek up to 5km (around 20km weekly) stamina (6x300m, approx. 50sec, rest interval 4 min) up-hill runs 150m-wide movement range, altogether approx. 1.2km
circuit training - in the weight-lifting room
on the track
Body-building forms of strengthening
Bounding exercises- technique, low intensity, ~ volume -focus on ankle work
Throwing exercises of general nature Medicinal, shot(7.25-6.25kg), one-arm dumb bell
Javelin training -“playing” with javelin, running with javelin
Training unit conceived as continuous flow of activity

Example of a week micro cycle
NOVEMBER
Mon 1 weight-lifting room
2 forest: up-hill runs

Tue 1 circuit training
2 stamina: medicine ball

Wed 1 weight-lifting room
2 throws: shot, one-arm dumb bell
Thu 1 circuit training
2 special running exercises focused on co-ordination; medicine ball
Fri 1 weight-lifting room
2 hurdling exercises, ”playing” with javelin

Sat 1 throws: one-arm dumb bell, shot
2 forest: up-hill runs

Sun 1 fartlek
2 free

Example of a week microcycle
DECEMBER
Mon
1 run 3km
2 weight-lifting room: isolated strengthening of
muscles or muscle groups, medicine ball throws
3 weight-lifting room: snatch; press behind neck
stretching, roller skates 6x500m
Tue
1 run 3km
2 weight-lifting room: triceps extension; lunges +
isolated strengthening of muscles or muscles groups;
hurdling exercises
3 special running exercises: co-ordination exercises of
speed nature, wind sprints, 7.25kg shot-put

Wed
1 run3km
2 isolated strengthening of muscles or muscle groups
running exercises of compensation nature
3 bounding exercises; medicine ball –throws

Thur
1 run 3km
2 isolated strengthening of muscles or muscle groups
of compensation nature
3 throws: “playing” with javelin; light shots

Fri
1 run 3km
2 weight-lifting room: snatch; press behind neck; supplementary strength training; special running exercises-co-ordination
3 up-hill runs: for example 8 x150m

Sat
1 run 3km
2 weight-lifting room: triceps extension; lunges + isolated strengthening of muscles or muscles groups; hurdling exercises
3 bounding exercises; wind sprints

Sun
1 run 3km
2 throws~” p1aying”with javelin, light shots
3 isolated strengthening of muscles or muscle groups of compensation nature; stretching


B) Period of speed-Strength Training
January-February: long-term stay in warm climate
The most important part of the training period- lowering of the total volume of training, increase of intensity
FOCUS: * compensation exercises included as supplementary feature
supplementary sport activity is of arbitrary nature

*in running- fartleks are conceived as recreation runs
in stamina- runs up to 200m, higher intensity, shorter rest intervals
we include special features typical for sprinter’s
training- low start, runs- up to 80m with strong
emphasis on competitive forms with sparring
partner- volume of running training
corresponds to usual sprinter training

up-hill runs: up to100m, partly replaced by resistance runs on the rack
circuit training included according to the current form of the athlete- rather as recreation activity
in strengthening: weight increases and number of repetitions in the series lowers, but total number of sets of weight exercises remains the same; emphasis placed on special exercises
bounding exercises: sub maximum and maximum intensity; various forms of plyometric strengthening up to 10 jumps
throwing exercises: transfer to throws with lower weight-4kg shot, emphasis placed on performance; medicine ball- majority of special throws- lower weights
javelin training: perfection of technique with use of traditional methodology- short run-up, up to half the usual length; throwing preferably on grass, throws with heavier implements included-up to 1.2kg

Example of a week microcycle
JANUARY, FEBRUARY

We keep the morning phase, stated under ,, 1” in the previous phase, but with changed contents: 1 walk, jogging about 1km, warm-up.
Structure of week microcycle is almost unchanged (or with minimal changes).
Mon 2 running co-ordination exercises; compensation strengthening; medicine ball
3 weight-lifting room: snatch; press behind neck; supplementary strengthening

Tue 2 javelin- light shots
3 sprint- shot puts
Wed 2 weight-lifting room: triceps extension; lunges + supplementary strengthening
3 bounding exercises- wind sprints
Thu 2 hurdling exercises; stretching
3 fartlek
Fri 2 running co-ordination exercises; compensation strengthening; medicine balls
3 weight-lifting room: snatch; press behind neck; supplementary strengthening
Sat 2 javelin - light shot
Sun 2 weight - lifting room: triceps extension: lunges + supplementary strengthening
3 bounding exercises: wind sprints

C) Period of Special Training
March-April - still part of long-term stay in warm climate
Further lowering of total amount of training and increase ~ intensity.
FOCUS: compensation exercises: as supplementary feature
running: fartleks-of recovery nature no stamina sprinter training- low start-30m,
maximum speed- up to 60m
up-hill runs: up to 60m- maximum intensity; various forms
strength training: maximum intensity special strengthening bounding exercises: competitive forms up to 5jumps
throwing exercises: 4kg shot- competitive forms, maximum intensity medicine ball- mostly special throws
javelin training: emphasis- on throws with half a run-up throws with full run-up

Example of a week microcycle
MARCH, APRIL

Mon 1 javelin-light shot
2 general strengthening
Tue 1 starts; bounding; medicine balls
2 shot; wind sprints
Wed 1 special strengthening
2 javelin-light shot
Thu 1 starts; bounding; medicine balls
2 fartlek
Fri 1 javelin-light shot
2 special strengthening
Sat 1 shot; hurdles
2 up-hill runs
Sun 1 fartlek
2 athlete’s choice

D) Competition Season

Strong emphasis on subjective assessment of athlete’s current shape.
Preliminary exercises activating speed-strength capabilities.
One phase training.
Mon 1 10m start, sprint, hurdles- exercise, bounding
Tue 2 throws-shot-dynamics, wind sprints
Wed 3 free
Thu 4 muscle tonus exercises- snatch, sit-ups, trunk strengthening
Fri 5 free
Sat 6 competition
Sun 7 strengthening- trunk; other features depending on athlete’s current shape and availability

Every longer break between competitions (more than 7 days) is to be used for inclusion of quality training unit, in order that the physical capabilities are maintained.