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Tue Feb 10, 2009 10:50 am

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Senior Masters Athlete
Joined: Wed Feb 04, 2009 9:26 am
Posts: 14
Location: Nebraska

Recently a few chuckers have told me that they have gotten good results from incorporating kettleballs and pullovers into their strength training for the javelin. The pullover discussed is the one where you lay down on a bench with either a dumbell or weight bar overhead and then slowly lower it over your head to the ground. Evidently it gives you a good stretch in addition to the strength build-up. Has anyone else gotten goods results from using either of these in their training? :?:



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Tue Mar 03, 2009 7:31 am

 
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Senior Masters Athlete
Joined: Wed Feb 04, 2009 9:26 am
Posts: 14
Location: Nebraska

Since I have had no responses to my question from a month ago, I thought I would post some of my own observations. I have been doing pullovers and training with kettleballs (bells?) for over a month now and both seem to be helping me get into throwing condition. The pullovers are a great way to stretch and strengthen the shoulders, providing you lower the barbell completely to the floor. I try to focus on getting a good stretch more so than loading up the bar with weights. Generally I never have more than 100lbs. on the bar. I have found that by making sure you have a good stretch, you get a great workout in the abdomen area. In working with the kettleballs, I have focused on doing a lot of twisting and turning exercises in order to add more strength to my mid-section in order to build a stronger core.

Although strength build-up is important, many people forget that throwing the javelin is more of a velocity event. As such, being an old martial arts guy, I have incorporated some work on the speed bag and heavy bag, primarily to work my fast-twitch fibers in my shoulder. This is in addition to some of the other drills I am doing to redevelop my arm speed. Don't know if the bag work will help, but I will document any progress in a future post.

Observation - Picking up the javelin again at age 55 is quite the challenge. I'm finding that cross-training is very important in order to remain injury free during the preseason. Core strength development, track work, flexibility exercises, throwing drills, speed work, weight work, etc. are ALL important. The one constant I'm finding at my age is that no matter what training routine I may be doing on a particular day, it is vitally important to proceed slowly and cautiously. Proper warm-ups and stretching have gone a long way in keeping me injury-free (so far). Looking forward to the commencement of the outdoor season. Further training updates will be forthcoming.

By the way, great website for training tips. Evidently a lot of talented T&F athletes are members. Thanks for the motivation many of you bring to this site. Certainly keeps me going on those long, hard training days! Good luck to all of you.



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