THROWS IN THE COMBINED

EVENTS
By Frank Dick

Thisarti
cl e,or
iginal
l
ypubl i
shedi n“ TheThr ows–Official Report of the European
Athlet
icCoachesAs soc i
at i
onCongr ess,1987”i sanexcel lentover viewof
preparation methods for the throwing events for decathletes, written by Daley
Thompson’ scoach. Re-printed with permission from the author.

Traditionally, the throws disciplines have not proved the most generous of points
providers for combined events athletes. This is illustrated in the Stuttgart results.
Taki ngt hef ir
st8at hlet
es’ scor esindecat hl
on,andcompar i
ngt hes corer anges,
for the four events areas, the following pattern emerges.

Taki ngt hef ir

st8at hletes’ scoresi nhept athl
on,andcompar
ingt
hescor
erange
for the four events areas, the pattern is even clearer.

Naturally, coaches and athletes seek to improve the number of points recorded in
the weaker event area. Within the time constraints implicit in a programme which
must meet the technical and conditioning demands of 10 or 7 disciplines, the
following objectives must be pursued:

1. To improve technique in the throwing events.

2. To improve strength requirements for the throwing events.

3. To control the cumulative effect of training to maintain or improve

performance levels in other discipline areas.
The net effect of this should be achievement of point scores which will contribute
around 28 % (Decathlon) or 24 % (Heptathlon) of an improved total points score.
It is important that this scoring perspective is borne in mind. To maintain a %
contribution greater than these figures, whilst reflecting impressive throws
performance, implies weakness in at least one other area — and therefore an
imbalance in the overall programme of preparation for combined events.

Let us look more closely at pursuit of the three objectives.

1 To improve technique in the throwing events.

The combined events coach has a more difficult task in pursuing this objective
than the individual event coach. This is not simply because of time limitations.
Theat hlete’scondi ti
oningpr ogramme should not lead to the body weight and
maximum strength levels of the individual throwing event specialists.
Consequently, techniques used will not be identical with those of the specialists.

The techniques will, then, be simple rather than sophisticated; well executed; and
reliable. This in no way suggests that poor techniques are acceptable.

Thenew men’ sjavelinispr esent lycostingDecathlet espointscompar edwi tht he

previous model. Development of technique may improve matters slightly, but
there will continue to be disparity and consequently there may well be a case for
review oft hemen’ sj avelintables.

Shot, for most athletes, scores higher than discus. The reason for this rests more
in the territory of unstable or poor discus technique than strength.

2 To improve strength requirements for the throwing events.

The combined events coach must ensure that whilst maximum strength levels
are increased, there is minimal
int
erf
erencewi t
htheat hl
ete’
sstrengtht owei ght
ratio. This is achieved by:

 Varying the intensity of loadings in orthodox weight training.

 Alternating specific and general strength work.

 For heptathletes — maintaining a low key strength programme throughout

the competition season.

The following programme has been successfully used with decathletes and
heptathletes in the U.K.
 HEPTATHLON

Phase 1 Microcycle

Stage/Circuit: 3 x 2 sets exercise repetitions — 30 sec. between sets and

different exercises. Exercises for all major joint actions.

Strength A (all exercises 3 x 10 x 60% / max. for back exercises).

 Bench press

 power clean

 1/2 squat

 Pull overs.

Strength B1 (all exercises 3 x 6 reps):

 Overhead heave 5 kg

 Shot sling 2.5 kg

 Forward Heave 5 kg

 Forward Overhead 2.5 kg

 Standing chest 4 kg
Strength B2 (all exercises 3 reps):

 Bounding 30m - 75m

 Rebounding 8 hurdles (4-8)

 Harness running 30m - 40m

 Hill sprints 30m - 40m 3 reps

 High knees drill at speed 20m.

 Speed bounds with weighted jacket 40m - 100m

Phase 2 Microcycle

Stage: 6 x sets of exercise repetitions — 30 sec. between sets and different

exercises.

Strength A1:

 3 –5 x 10 x 60% (weeks 1-3-5…)

 3 –5 x 5 x 85% (weeks 2-4-6…)

Strength A2:

 3 –5 x 6 x 80% (weeks 1-3-5…)

 3 –5 x 7 x 75% (weeks 2-4-6…)

Strength B:

 As for Strength B2 in Phase 1.

Shot, Javelin:

 Specific Strength exercises

 Part technique throws

 Full technique throws.

Phase 3 Microcycle

Strength A1:

 3 - 5 x 3 x 90 % (weeks 1 - 3...)

 Pyramid 6 –4 –2 –2 –1 (weeks 2 - 4…)

Strength A2:

 3 –5 x 7 x 75% (weeks 1 –3…)

  3 –5 x 8 x 60% (weeks 2 –4…)

Strength B1:

 As for B1 in Phase 1

Strength B2:

 As for B2 in Phase 1

Shot, Javelin:

 Part technique throws

 full technique throws with normal and varied weight

 specific strength isolation exercises.

Phase 4 and 5 Microcycle

Stage: 3 x sets of exercise repetitions — 30 sec. between sets 2 - 3x and

different exercises.

Strength B1:

 As for B 1 in Phase 1 2 –3x

Strength B2:

 As for B2 in Phase 2 2 –3x

 DECATHLON

Phase 1 Microcycle

Stage/Circuit: 4 x 2 exercise repetitions — 30 sec. between sets and

different exercises.

Strength A (4 x 10 x 60 % max. for basic exercises):

 Bench press

 power clean

 1/2 squat

 Pull-overs.

 incline sit-ups

Strength B1 (3 repetitions):

 Bounding 30m - 75m

 Hopping R. 30m - 45m

 Hopping L. 30m - 45m

 Harness Running 30m - 45m

 Rebounding (8 hurdles) 4 - 8 reps

Strength B2 (3 repetitions):

 Speed bounds with weighted jacket 40m - 100m

 Hill sprints 40m - 60m

 High knees drill at speed 20m

 Straight leg runs 20m

 R-R-L-L-R-R-L-L... (hops) 30m - 60m

Phase 2 Microcycle

Strength A1:

 3 –5 x 5 x 85% (weeks 1-3-5...)

 3 –5 x 5 x 90% (weeks 2-4-6...)

Strength A2:

 3 –5 x 10 x 60% (weeks 1-3-5...)

 3 –5 x 8 x 65% (weeks 2-4-6...)

Strength B:

 B1 + B2 (as in Phase 1) 3 - 6 reps.

  Shot a - Specific strength exercises for this event / Part technique work.

 Discus a - Specific strength exercises for this event / Part technique work.

 Javelin - Specific strength exercises for this event / Part technique work.

 Shot b - Full throws with normal and varied weight implements

 Discus b - Full throws with normal and varied weight implements

 Javelin b - Full throws with normal and varied weight implements

Phase 3 Microcycle

Strength A1:

 3 –5 x 8 x 75% (weeks 1-3-5...)

 Pyramid 6-4-2-2-1 (weeks 2-4-6...)

Strength A2:

 3 –5 x 8 x 60% (weeks 1-3-5...)

 3 –5 x 5 x 85% (weeks 2-4-6...)

Strength B:

 As for Phase 2 but 2 - 4 reps.

  Shot a - Specific strength exercises for this event / Part technique work.

 Discus a - Specific strength exercises for this event / Part technique work.

 Javelin - Specific strength exercises for this event / Part technique work.

 Shot b - Full throws with normal and varied weight implements

 Discus b - Full throws with normal and varied weight implements

 Javelin b - Full throws with normal and varied weight implements

Phase 4 & 5 Microcycle

Strength B:

 Harness runs

 High knees at speed

 Speed bounding

 Straight leg runs

 Shot –sets of 3 throws simulating competition pressure

 Discus –sets of 3 throws simulating competition pressure

 Javelin –sets of 3 throws simulating competition pressure

3 To control the cumulative effect of training to maintain or improve
performance levels in other disciplines.

Clearly the value judgments made by combined events coaches in pursuit of this
objective are colored bythei ndividualat hl
ete’sstrengthsandweaknesses.
Without doubt, there must be at least one running session every day — with all-
event cover for the jumps events — spread through each week. This will afford a
level of energy expenditure which will encourage a stabilization oft
heathl
ete’s
weight — and consequently make a positiv econt r
ibutiont ot heathl
ete’
sstr
engt h:
weight ratio.

It is here that the work of the combined events coach is at its most complex. The
coach must be constantly sensitive to the effect of one area of training on
another — and be clear in his or her mind of the objectives of each phase of
training. Training controls should be chosen to evaluate pursuit of these
objectives to ensure that the balanced development of the combined events
athlete progresses through each phase.

To conclude, technique and specific conditioning work, when developed within

the overall perspective of a balanced combined events programme, will achieve
the suggested 28% (decathlon) and 24% (heptathlon) targets. To go beyond
these % scores may indicate an imbalance in the programme, whilst % which
falls well below these figures indicates clear weakness in the throws area of the
athl ete’
spr ogr amme.