Generic Fitness Program Analysis
The generic training program was an ineffective training program for the track and field event Javelin. In this generic training program only two of the five exercises were useful in strengthening muscle groups relevant to Javelin. The first relevant exercise was the bench press which is designed to work the pectorals and triceps. Both of these muscle groups are important in the throwing of a Javelin: Pectorals to pull the extended arm through, and triceps to increase velocity by flicking the forearm foreword.[5] As seen in Appendix A in the first gym session, I chose to do a lower number of reps but a higher weight when doing bench press as to increase my capacity of maximum strength. All later sessions were then focussed on lower weight but more reps, ideally at a greater speed as to increase power (explosiveness) and help develop more fast-twitch muscle fibres.
The next relevant exercise was the sit-ups which focused on the abdominal muscle group. The abdominal is one of the larger muscle groups which help initiate the throw and transfer and produce large amounts of energy to be passed on to the javelin.[5] While this exercise works a relevant muscle group it was done consistently for one minute. Therefore, this exercise was no longer using the ATP or the ATP-PC, and was no longer focussing on abdominal power. Rather, this exercise was focussed on abdominal muscular endurance which simply is not relevant to Javelin, and develops slow-twitch muscle fibres which are ideal for endurance rather than spontaneous movements.[4]
One aspect of the generic training program which benefits the performance of all track and field events was the muscular stretching done in the warm-up. Flexibility is one of the key fitness components in javelin, which allows an athlete to have a slight advantage of less flexible athletes. In Javelin flexibility allows for a greater extension of the limbs, which therefore creates greater inertia and velocity at the end of the athletes arm and in turn the javelin.[2][3]
In contrast to stretching and exercises such as the bench press and sit- ups, the generic training program provided a number of irrelevant exercises and overall was poorly designed. Exercises such as squats, chin ups, and back extensions are almost completely irrelevant to javelin. While the worked muscle groups such as the quadriceps, biceps, and areas of the lower back may be used in javelin, but they are not the key muscle groups contributing to the majority of energy transfer to the javelin during the throwing process.[5]
While the exercises were less than helpful in improving my javelin performance, the greatest fundamental flaw of the generic program was the timeline in which it was completed. As seen in appendix A the generic training program was created to be completed in a span of four weeks (Five were completed, but four were recorded), one session every week. For any noticeable affects to take place in the performance of an athlete at least one macro cycle (six week training period) should be completed (Amezdroz et al, 316 & 319). Due to the short time span of the generic training program, and its' non-specific exercises I believe this training program to be ineffective in improving my fitness and personal performance.
Development of the Generic Program Specific to Javelin
To further develop this generic program and construct it to be more specific to javelin there are a number of exercises in the program I would replace with a variety of Plyometric and resistance calisthenics training exercises, as to develop the strength and power that the program is intended to achieve. First I would replace the squats with over head medicine ball throws(described in appendix B, Strengthening).[6] Squats strengthen primarily the quadriceps which are not key muscle groups in javelin. By replacing squats with an overhead medicine ball throw exercise I would be able to further strengthen my abdomen, pectorals and triceps, which are key muscle groups for javelin.[6] By repeating this exercise, and completing it in an explosive motion, the worked muscles would develop additional fast-twitch muscle fibres (type IIB) and therefore more power in the throw, further improving my javelin performance. [7]
Additionally, I would replace the chin ups with a similar resistance calisthenics exercise such as bench dips.(Amezdroz et al, 319) Chin ups work primarily the biceps and upper back muscles, which once again are not relevant muscle groups in javelin. Replacing the chin-ups with bench dips allows me to work specifically the triceps, which is a key muscle group in throwing a javelin. To further make this exercise specific to javelin, I would complete a larger set of dips at a increased rate in order to develop fast-twitch fibres and develop more power for an effective javelin throw.[7]
The final change I would make is one which could improve my own personal javelin throw. I would replace the back extensions with 15 reps of arm lifts with a 4kg medicine ball in each hand (refer to Figure 1 below). Arm lifts were chosen to further strengthen and increase the power of my deltoids and surrounding shoulder muscles because it was noticed that after approximately four throws with the javelin my shoulder would begin to hurt, even after correcting the technique.[6] The pain was due to a prior injury which was limiting the rotational movement and flexibility of my shoulder joint between the Humerus, the Scapula, and the Clavicle.[8] By applying the use of the medicine balls to the exercise it now becomes a plyometric exercise, and greatly effective in developing fast-twitch fibres and power in the shoulder muscles. By developing more power and strength in my shoulder I hope to, in the future, reduce the risk of any further injuries caused by the throwing of a javelin.[8]
Figure 1- Arm Lifts with Medicine Balls
Other Recommendations for Future Developments
In future I would recommend revising the following aspects of the generic program (before or after the recommended changes mentioned previously) :
- Revise the intensity of the fitness training program. As the an athlete progresses through a program the intensity of the program progress and increase as well. The generic program, which was completed lacked the progressive overload required for any athlete to improve. (Amezdroz et al, 316)
- Revise the frequency of the fitness training program. As stated in Amezdroz et al, 316 for an athlete's fitness to improve it is important to complete at least 3 fitness sessions per week. In the generic program we completed there was only 1-2 sessions per week, and therefore there was diminutive improvements in fitness.
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Avoid long breaks from the training program for any reason as to avoid detraining because as stated Amezdroz et al, 316 the effects of training are reversible and can be reversed by not training for long periods of time.
Conclusion
In the generic program squats, chin-ups and back extensions were proven to be irrelevant and non-specific to the track and field event, Javelin, due to working the irrelevant muscle groups and developing the un-desired type of muscle fibres. The fitness training program also proved to acquire other fundamental flaws such as the duration of the program and its weekly frequency, and therefore was unable to provide improved fitness for the athlete. In summary the generic fitness training program is not a suitable fitness training program for that of an athlete competing in javelin or anyone who wishes to progress in this track and field event, and was not effective in improving my own personal javelin performance.
Bibliography
[1]
Amezdroz, Glenn, Sue Dickens, Geoff Hosford, and Damien Davis. Queensland Senior Physical Education. Second ed. South Yarra: Macmillan, 2004. 316-19. Print.
[2]
"Components of Fitness Required for Throwing a Javelin." Course Work. N.p., 23 Sept. 2003. Web. 20 May 2010. <http://www.coursework.info/GCSE/Physical_Education__Sport___Coaching_/Safety_Aspects_and_Risk_Assessment/Components_of_fitness_required_for_throw_L30057.html>.
[3]
"Conditioning." Brian Mac. N.p., 1 Jan. 1997. Web. 19 May 2010. <http://www.brianmac.co.uk/conditon.htm>.
[4]
"Energy Pathways." Brian Mac. N.p., 1 Jan. 1997. Web. 14 May 2010. <http://www.brianmac.co.uk/energy.htm>.
[5]
Fuchs, Ruth. "Strength Training For Women Javelin Throwers." Athletics Coaching. N.p., 2008. Web. 19 May 2010. <http://www.athleticscoaching.ca/UserFiles/File/Sport%20Science/Theory%20&%20Methodology/Throwing%20Events/Javelin/Fuchs%20Strength%20Training%20for%20Women%20Javelin%20Throwers.pdf>.
[6]
"Plyometric Training For Sport Specific Power." Sport Fitness Advisor. N.p., 1 2000. Web. 15 May 2010. <http://www.sport-fitness-advisor.com/plyometric-training.html>.
[7]
Quinn, Elizabeth. "Fast and Slow Twitch Muscle Fibers." About.com. N.p., 30 Oct. 2007. Web. 15 May 2010. <http://www.sport-fitness-advisor.com/plyometric-training.html>.
[8]
Schultz, John R. "Shoulder Joint Tears." Stem cell Doc's . N.p., 17 Jan. 2009. Web. 19 May 2010. <http://www.google.com.au/imgres?imgurl=http://stemcelldoc.files.wordpress.com/2009/01/shoulder-joint.jpg&imgrefurl=http://stemcelldoc.wordpress.com/2009/01/17/shoulder-joint-tears/&h=288&w=264&sz=43&t>.
Appendix A - Generic Fitness Training Program