Strength Training 12 Week Plan
Programs should be logically and rationally designed with short-term and long-term objectives and goals sequentially planned. Each cycle should build off the training effects and results of the previous cycle. The use of appropriate sequencing of different exercises and athletic abilities will result in a greater cumulative effect (Stone et al., 2009).
Common themes for throwers focus on variations of the three primary athletic abilities: speed, strength, and technique.
Coaches must vary training to enhance adaptation and prevent overuse syndrome. Keeping the basic structure of the training program the same but making changes every cycle by exercise variation is recommended. Exercise variation is an important part of programming, although the purpose of the exercise should be similar.
12 Week (Three Mesocycles) Training Plan
Every individual has a different ratio of training load to recovery period; however, most coaches start with four-week mesocycles. The first three weeks are progressively harder each week, followed by a reduction in the training load.
In a 12 week training plan, three mesocycles are designed to create a 12 week training program.
50% of exercises would change with every new mesocycle; the result will be a completely different set of exercises in program one and program three.
In this example, each cycle has four lifting days; divided into two separate workouts; additional secondary exercises can be added to the program, however, it is important to keep the overall session under 60 minutes to prevent unnecessary fatigue.
- Explosive lift + Power Movement I + Assistance Exercises x2 days a week
- Power Movement II + Jumps/Medicine Ball + Assistance Exercises x2 days a week
|
Changes 50% |
Cycle 1 |
Cycle II |
Cycle III |
|
DAY 1 + 3 Explosive Lift |
Hang cleans 5x3 (60-70%) |
Hang cleans 6x2 (75-80%) |
Jerks 8x2 (85%) |
|
DAY 1 + 3 Power I |
Back squat 5x6 (60-70%) |
Front squat 6x5 (75-80%) |
Front squat 6x3 (85%) |
|
DAY 2+4 Power II |
Incline bench 5x6 (60-70%) |
Bench press 6x5 (75-80%) |
Bench press 6x3 (85-90%) |
|
DAY 2+4 Jumps |
Hurdle hops 10x5 |
Hurdle hops 12x5 |
Box jumps 10x3 |
|
DAY 2+4 Medicine Ball |
Front throw for distance x20 |
Front throw for distance x30 |
Overhead back throw x20 |
Recovery Periods
Continuation of the training load during the third and fourth week will lead to continued adaptation or fatigue.
A recovery period is necessary for athletes to improve after challenging workloads.
After three to four weeks of training; it is recommended to reduce the number of training days by 50% and reduce the intensity by 5-10%. This is followed by starting a new training cycle for another three to four weeks, followed by another recovery period of one week with a reduction in training volume or intensity.
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