The objective right here is to take the data you’ve derived out of your first contest and apply to the prep in your second. The majority of the work and focus right here must be on designing your throw program for the largest contest of the 12 months.
The workout routines that we prescribe so that you can do within the weight room must be acquainted, and straightforward to carry out. The mind solely has a lot capability for intense thought, and scrutinizing your lifts shouldn’t be your main focus. It’s essential save that for throw observe.
The Duck and Cowl annual has one coaching cycle between the primary and second competitions nonetheless emphasizing the transmutation and peaking phases.
The expectation is that you just’re throwing volumes are at their highest of the 12 months and that you just’re placing in very restricted time within the weight room. The coaching periods are quick to verify they don’t get in the best way of what’s actually necessary to a Highland Video games Athlete: Throw Observe.
Particular person Distinction and Deviation From the Plan
Duck and Cowl is a program that’s accessible to anybody with a smartphone and the TrainHeroic cellular app. The issue is that not everybody goes to be competing within the Celtic Bison, nor will all of them be competing within the Video games at Estes Park.
For athletes which might be planning to compete in additional than simply two video games in a 12 months, I like to recommend that you just decide a few large ones which might be going to be your main focus for the 12 months.
As a newbie, competing incessantly can provide invaluable expertise as you get uncovered to the aggressive surroundings and meet a ton of skilled throwers. I nonetheless advocate that as you age within the sport you begin to determine particular contests that you just prepare for extra significantly.
Making an attempt to peak for too many competitions in a season will depart you chasing your tail. It’s completely tremendous to compete extra typically than simply twice a 12 months, however these two contests must be the place you anticipate to go in your greatest throws.
For athletes whose main contests are usually not the Celtic Bison and Estes Park, Duck and Cowl may not be peaking you on the proper time to achieve success! That is the place this system wants some flexibility.
For individuals who peak at completely different instances of the 12 months, small tweaks to the general annual plan may be made and printed to you within the type of a Customized Program. As a subscriber to Duck and Cowl, this doesn’t value you something further. Simply message the coach within the app together with your particular scenario and it’ll get taken care of.
Train Choice and Testing
There are accumulation, transmutation, and peaking phases constructed into Duck and Cowl for every part of the 12 months. We’ve got to select workout routines that fulfill two main necessities:
The workout routines we decide need to straight switch to success within the Highland Video games.
The workout routines we decide need to help the difference we’re capturing for in the course of the coaching part.
In the course of the Offseason, we’re going to be primarily targeted on making you an even bigger, sooner, and stronger athlete. Meaning the massive workout routines are going to be the main focus.
Heavy squats, presses, and pulls are going to be the majority of your coaching quantity with all the mobility work essential to help it and preserve you wholesome.
In the course of the In-Season we’re going to be primarily targeted on perfecting your throwing method and creating the ability you’ll have to set private data on the Video games.
Train variations are going to be targeted on making you progress with excessive velocity and excessive power underneath load. Distinctive protocols designed to make you as explosive as doable are going to take much more of the coaching time.
I’ve inbuilt testing intervals in your large lifts at completely different instances within the Annual Plan. That signifies that you’ll set 1RM’s in several workout routines all year long to measure progress, plus carry out testing protocols to see the way you’re progressing outdoors of simply your absolute energy.
The final word take a look at goes to be your throwing, and the grade must be given underneath two completely different standards.
The primary is the character of your throwing practices. In case you’re adhering nicely to Duck and Cowl, you need to discover that your practices are extra productive and environment friendly.
The energy that you just’re gaining from this system ought to will let you execute your method higher, and observe longer with out important fatigue.
The second criterion is your precise competitors efficiency. In case you’re finishing your exercises you need to see larger and farther throws than ever earlier than.
Assuming that you just don’t fully neglect your throwing observe, your present method with added energy and explosiveness ought to aid you to new private bests.