[THROWS COACHING TIP] Power of a Plan | Shot Put and Discus Online Coaching

It’s a beautiful spring feeling day here in Phoenix and my Arizona throwers all kicked off their official season this past weekend with a BANG!

Tyson Jones 64’11 ½” in the shot and 181’8” in the discus
Dante Blisset 172’ 2 ½” and 48’3”
Tim Fitzgerald 52’ & 140 ( Fouled multiple 150)

We had boys from all levels, ranging from 41′ to 65′ and girls from 24’ to 35’ in shot put and 65′ to 110′ in the discus throw.

My best female discus thrower will open this week!

The SoCal group had PRs across the board as well.

Like any year, I will have some superstars and some hardworking kids that will get better and better every week.

Since it’s Monday after a busy weekend of meets and coaching, it’s time to dive back in and review what adjustments my various plans need…

…and I wanted to ask you: “What does your throws training plan look like?”

Each year we get nearly 100% of our athletes to PR at the first meet of the season for a reason…

… it’s because that’s the plan, not just the want.

It’s designed to happen that way!

One of the things I discuss to our TCR® coaches is that I set up a 3 peak plan for the season.

I craft a plan for opening season PRs, mid-season big invite PRs, and championship season PRs.

For the superstars, they will go on a 4th peak cycle to hit big throws at Junior Nationals or overseas after USAs.

You may be asking, “How?”

The answer is simple. Programming. The programing is the plan.

I personally like to see my athletes hit the start of the year with big PRs because it sets the tone for the season.

It builds confidence, and then I can begin to train them through the early season meets that are not as big a deal.

This is all inside the TCR® system.

When I was at an invitational this past weekend to coach some of my kids, I saw a lot of solid athletes with no real plan or coaching.

That’s not a criticism, it’s an observation. Too many coaches are simply not prepared to teach the events.

And one thing I tend to notice is a lot of overdeveloped high school guys.

That’s the “meathead” lifting plan.

I also see a lot of girls with serious strength deficits (visual weaknesses). Both scenarios will mean a lot of potential is left on the table.

A well-designed lifting plan is a big part of a thrower’s success.

A solid program controls the outcome of the performance.

When throwers or coaches understand how to lay out the thrower’s plan, you begin to control the performance window.

For Arete coaches and throwers, we use block periodization method for training.

It’s pretty simple once you understand how it works.

There’s a program block to gain size, a program block to get strong, and a program block to peak. In season throwing corresponds according to the block.

In block periodization, this is referred to as Accumulation, Transmutation, and Realization.

Here’s where you control volume of throws and the weight room for specific outcomes.

Sadly, some programs have no lifting. Some do include extensive lifting, but the program is random and too linear. This means they’re targeting a peak weekend vs. a peak window; if the peak time gets off track for any variety of reasons, the peak is easily missed.

Today’s tip is about realizing that not only do you need to structure your throws plan, you need to structure the lifting plan to maximize the throwing plan. You need to learn how to lay out your season plan.

The plan makes life easier. And it greatly increases the odd of success.

Don’t try to do everything at once.

That’s what’s most important. Don’t try to get bigger, stronger, faster, add plyos, add agility, and do some conditioning all at the same time…

Throws training needs to be throwing specific. The goal for throwers is to do training that makes the thrower better.

Too many programs try to include everything but the kitchen sink.

Throwers can’t do it all at once. The body need to be given less to learn faster.

It is easier to learn Spanish, or easier to learn, Spanish, French, and German at the same time?

The answer should be obvious…

…therefore, your plan should have the same type of focus.

When athletes are focused on the goals of the block, it’s easier to control outcomes.

Learn how to do less, to get more!

If you don’t have a multiple peak plan, you’re leaving results on the table.

Simplify the complexity for a better plan!!

– Coach Johnson

…and I wanted to ask you: “What does your throws training plan look like?”

A well-designed lifting plan is a big part of a thrower’s success.

Learn how to do less, to get more!

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