Annual Training Program of Shot Putter Alessandro Andrei

By Silvano Meconi and Roberto Piga Rivista del Centro Studi E Documentazione, A.S.S.I. Giglio Rosso, Firenze Anno IV, Numero 1 (31), Gennaio 1978 Translated by Dave Caster Alessandro Andrei Personal Data: Date of Birth: January 3, 1959 Height : 1.91m (63.25) Weight: 105kg (231.5lb)

Part I: Introductory Information: Data Relative to 1976:

Top Performances for the year 1976: 5kg shot: 18.73m (Student Championships) 6kg shot: 17.54m 7.257kg shot: 15.32m 1.75kg discus: 45.70m Average of Performances: 6kg shot: 16.73m (95.39% of best) Performance in Other Events: 100m: 11.9s High Jump 1.70m (57) Long Jump 5.85m (19 2.25) Performance Obtained in Tests: Standing Put, 6kg: 16.12m Overhead, 6kg: 16.20m Bench Press: 125kg (275.5lb) Squat: 190kg (419lb) Press from the front: 105kg (231.5lb) 30m sprint, blocks: 4.1s Standing Long Jump: 3.06m (10 0) Placings Obtained: Finalist, Italian Student Championships Finalist, International Student Championships Result of Previous Year Plan: beyond the forecasts Injuries/Accidents: none. Number of Training Sessions: 220

Part II: Forecasts and Tasks for the Year 1977:

Forecasts: 7.257kg shot: 17-17.2m 2kg discus: 47-48m 30m sprint, blocks: 3.90s Stand, 7.257kg shot: 15.60m Overhead, 7.257kg: 16.20-16.30m Bench Press: 150kg (330lb) Squat: 210kg (463lb) Finalist, Italian Junior Championships Finalist, European Junior Championships Tasks: 1.) To improve overall speed and jumping ability. 2.) To improve the technique and coordinative capacities in the final phase of the delivery, with exact synchronization of the action of the putting arm with the skillful use of the left side, hip and arm.

Part III: Subdivision of the Annual Macrocycle:

First Period: November and December-Period of General Preparation November: December: 50% General Preparation 50% Special Preparation 70% General Preparation 30% Special Preparation

The duration of each of the training cycles is three weeks. The weekly training sessions are divided up to address these five targets: Strength: 3 sessions per week, one of which is special strength oriented Technique: 1 session Speed and Jumping: 1 session Gymnastics and agility: 4-5 sessions Other discipline: 1 session Warm-up (agility, gymnastics, etc): Jumps; Lifting Swimming Warm-up; Lifting; 45 min. Games Warm-up; Technique; 6x100m runs; agility exercises Rest Warm-up; Special Strength; 60-70 jumps

First Week: Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:

Warm-up: This training precedes every session in the program and is comprised of exercises to limber the body, sometimes executed in the form of warm-up for special exercises. Special Strength: Imitation exercises with barbells and the throwing of heavy implements. Technique: Imitation exercises of the throw in which the coordination of the legs, trunk and arms is addressed, which can also be executed with medicine balls and balance beam drills. Strength: The strength exercises are executed with the progressive loading pyramidal system, with loads in the 70-75% range. The exercises that are executed with these high loads are: snatch, power clean, overhead press, squat, semi-squat, and bench press. Also used are exercise stations in which exercises for the specific musculature with lower loads are executed that vary from a minimum of 6-8kg. to 50 kg.; of such exercises repetitions must be executed three sets of 10-15 reps. Example of exercise stations: imitation bendings of the trunk in various directions under load, exercises with reduced load, twists, etc. Training of: Strength: Jumps: Throws: Session 1 10.5 ton 30 ---Session 2 5 ton ---50 Session 3 ----60-70 ---Weekly Total 15.5 ton 90-100 50

Second Week: Monday: Specific warm-up; Jumps with weighted vest; exercise stations Tuesday: Swimming Wednesday: Warm-up for 15-20 min; Lifting; Games Thursday: Throws with barbells and heavy implements; races/obstacle course runs Friday: Rest Saturday: Technique work with 7-10kg implements; Special strength; Jumps; Races Training of: Strength: Jumps: Throws: Third Week: Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Training of: Strength: Jumps: Throws: Session 1 ---60 ---Session 2 6 ton ---50 Session 3 14 ton 60 40 Weekly Total 20 ton 120 90

Warm-up; 30 standing throws, 7-8kg shot; 20 min. racing Swimming Explosive exercise: throwing from numerous positions; Jumps; Games Warm-ups; tests of condition; Special strength Rest Lifting; Games Session 1 ------30 Session 2 ---60 40 Session 3 9 ton ------Weekly Total 9 ton 60 70

Picture of Mesocycle: Week Week 1 Week 2 Week 3 Total: Strength 15.5 20 9 44.5 Jumps 90 120 60 270 Throws 50 90 70 210

Second Period: January 1 to March 15-Period of High Quantity Training: January-March: 70% General Preparation 30% Special Preparation

The duration of each of the training cycles is four weeks. The weekly training sessions are divided up to address these five targets: - Strength: 4 sessions per week, one of which is special strength oriented - Technique: 1-2 sessions (one in the first week, two in the second) - Speed and Jumping: 2 sessions - Gymnastics and agility: every session - Other Discipline: 1 session First Week: Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Training of: Strength: Jumps: Throws: Warm-up; Lifting; standing throws with 10kg shot; Technique Special warm-up; Jumps; Speed Warm-up; Lifting; Games Rest Lifting; Jumps Warm up; Races; Special strength; Speed; Imitation throws with discus Session 1 9.2 ton 70 20 Session 2 6 ton ------Session 3 7.1 ton 40 50 Weekly Total 22.3 ton 110 70

Second Week: Monday: Warm-up; Lifting; standing throws with 7-8kg shot; Technique Tuesday: Special warm-up; 100-150m sprints; Jumps; Discus Wednesday: Warm-up; Technique; Lifting Thursday: Rest Friday: Special warm-ups; Lifting Saturday: Warm up; Races; Special strength; Jumps Training of: Strength: Jumps: Throws: Session 1 9.2 ton 70 40+30 Session 2 6 ton ---30 Session 3 9 ton 60 ---Weekly Total 24.2 ton 130 100

Third Week: Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Training of: Strength: Jumps: Throws:

Warm-up; Jumps; Lifting Warm-up; Sprint; Discus; Games; Technique Special warm-ups; Lifting Rest Warm-ups; Lifting; Jumps Warm up; Special strength; Speed Session 1 9.2 ton 70 40 Session 2 8.6 ton ------Session 3 9.2 ton 70 50 Weekly Total 27 ton 140 90

Fourth Week: Monday: Warm-up; Technique of other specialty; Games Wednesday: Throws from stand and glide with 7-8kg shot Friday: Special gymnastics; Lifting tests Sunday: Barbell exercises for 1 rep; Standing throw tests with 6kg and 7kg shots Training of: Strength: Jumps: Throws: Session 1 ---------Session 2 ------50 Session 3 2 ton ------Weekly Total 2 ton ---50

Picture of Mesocycle: Week Week 1 Week 2 Week 3 Week 4 Total: Strength 22.3 24.2 27 2 75.5 Jumps 110 130 140 ---380 Throws 70 100 90 50 310

Control Tests Executed by the Athlete March 17, 1977: Strength: Bench Press: Front Squat: Snatch: Power Clean: Behind Neck Jerk: 30m sprint, blocks: 140kg 190kg 100kg 135kg 140kg 4.1s

Speed: Jumps:

Standing Long Jump: 3.12m 2-Hop: 5.72m Standing Triple Jump: 9.21m

Throws:

Stand, 7.257kg shot: Stand, 8.2kg shot: Stand, 6kg shot: Glide; 8.2kg shot: Glide; 7.257kg shot

15.02m 13.75m 16.65m 14.60m 16.25m (contest)

Third Period: March 15-May 15: With the Preparation Carried Out as Follows: March 15April 15 April 16May 15 50% General Preparation 50% Special Preparation 30% General Preparation 70% Special Preparation

The duration of each of the training cycles is four weeks. The weekly training sessions are divided up to address these 5-6 targets: - Strength: 3 sessions per week, one of which is special strength oriented - Technique: 3-4 sessions (3 in the first week, 4 in the second) - Speed and Jumping: 2 sessions - Gymnastics and agility: 2 sessions First Week: Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Training of: Strength: Jumps: Throws: Warm-up; Special strength; Jump Lifting; Throws with 8kg shot Special warm-up; sprints at 100-150-200m Lifting (half program); Special exercises Warm up; Throw; Jump Throws: 8kg stands; 7kg glides; Lifting Session 1 9 ton 30 40 Session 2 5 ton ------Session 3 10 ton 30 70+70 Weekly Total 24 ton 60 180

Second Week: Monday: Special warm-up; Throws; Jump Tuesday: Lifting; Games Wednesday: Warm up; Throw; Speed; Jump Thursday: Lifting (half program); Technical Friday: Warm up; Throw; Sprint Saturday: Warm up; Throw; Lift Training of: Strength: Jumps: Throws: Session 1 9 ton 40 50 Session 2 5 ton 40 70 Session 3 10 ton ---70+60 Weekly Total 24 ton 80 250

Third Week: Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Training of: Strength: Jumps: Throws:

Warm up; Special strength; Jump Lifting; Throws with 8kg shot Special warm-up; sprints at 100-150-200m Lifting; Special exercises; Games Warm up; Throw; Jumps Throws: 8kg stands; 7kg glides; Lifting Session 1 10 ton 30 70 Session 2 7 ton ------Session 3 10 ton 30 90+90 Weekly Total 27 ton 60 250

Fourth Week: Monday: Swim Wednesday: Warm-up; Throws; Games Friday: 2 lifting exercises; Discus Sunday: Throw; Sprint Training of: Strength: Jumps: Throws: Session 1 ---------Session 2 ------30 Session 3 2 ton ---40 Weekly Total 2 ton ---70

Picture of Mesocycle: Week Week 1 Week 2 Week 3 Week 4 Total: Strength 24 24 27 2 77 Jumps 60 80 60 ---200 Throws 180 250 250 70 750

At the end of this period the athlete has achieved a contest result of 16.55m (54 3.75) with the 7.257kg shot.