University of Nebraska throws coach Scott Cappos is more than just a pretty face.
I’ve known him since his days coaching the throws at the University of Iowa where he combined passion and intelligence to produce a fine string of throwers. At the University of Nebraska, Scott has developed more outstanding throwers, including 2015 NCAA qualifiers…
Nick Percy
Will Lohman
and Sarah Firestone.
I asked Scott about his approach to peaking for the big meets, and he graciously shared the following information.
First, some general guidelines…
Glide Shot Put and Discus Throw
Peak Training
Design the peak phase based on what works best for each athlete. Observe how each athlete reacts to different training methods during the season and use the style that works best for each individual during the peak phase. Look for patterns during various training sessions and competitions to see what works for each athlete.
Basic Recommendation For Peaking
Keep the training design consistent during the season
Reduce the training volume by 30-50%
Keep the intensity of training high for all the lifts except the squat
Throw lighter implements for speed during the peak phase
(30% of the total throws)
Limit heavy implements during the peak phase
(10% of the total throws)
Follow the same format for the competition during practice. If an athlete has the shot put on day one, then the discus on day two, set up the practices the same way during the peak phase.
Do not take off days, use low intensity medicine ball throws, easy throwing drills and dynamic warm up exercises focusing on range of motion to keep the athlete loose and active.
Individualize each athletes peak program based on previous success and failures during the year.
…then a sample peak week for a glide shot putter…
Glide Shot Put Sample Peak Sessions
Sample #1 (early in the week)
Stand Throw Series
Heavy shot put
- Stand throw with no reverse x3
- Stand throw with reverse x3
Glide with Reverse
Mix weights 1-1 (standard-light alternate each throw)
- Glide throws x12
Sample #2 (last session before competition)
Stand Throw Series
Standard shot put
- Stand throw with no reverse x3
- Stand throw with reverse x3
Glide with Reverse
- Straight leg glides x3
- Glide throws with standard shot x10
- Glide throws with light shot x4
…followed by a multi-week peaking plan…
| Day 1 | Day 2 | Day 4 (Day 1 NCAA Finals) | |||
| Reps | |||||
| Hang Clean | 3-3-2-2-2 | Squat | 6-5-(4×3) | Hang Snatch | 3-2-2-2 |
| week 1 (off or home meet) | 60-70-75-80-85 | week 1 (off or home meet) | 60-70-75-80-85 | week 1 (off or home meet) | 60-70-75-80 |
| week 2 (Big Ten) | 65-70-75-80-x | week 2 (Big Ten) | 65-70-75-80-x | week 2 (Big Ten) | 65-75-80-85 |
| week 3 (off) | 60-70-75-80-85 | week 3 (off) | 60-70-75-80-90 | week 3 (off) | 65-75-80-90 |
| week 4 (NCAA Prelim) | 60-70-75-75-75 | week 4 (NCAA Prelim) | 60-70-75-80-x | week 4 (NCAA Prelim) | 65-75-80-85 |
| week 5 (off) | 65-75-80-85-90 | week 5 (off) | 65-75-80-85-x | week 5 (off) | 65-70-75-80 |
| week 6 (NCAA Finals) | 65-70-70-x | ||||
| Snatch Pulls | 4×2 | Bench | 6-5-(4×2) | F Sqt (1-3-5) Speed Sqt (2-4-6) | 6-5-(3×3) |
| week 1 (off or home meet) | 85 | week 1 (off or home meet) | 60-70-75-75-75-75 | week 1 (off or home meet) | 60-65-70-70-70 |
| week 2 (Big Ten) | x | week 2 (Big Ten) | 65-75-80-80-80-x | week 2 (Big Ten) | 50 |
| week 3 (off) | 100 | week 3 (off) | 60-70-75-80-85-90 | week 3 (off) | 60-70-75-75-75 |
| week 4 (NCAA Prelim) | x | week 4 (NCAA Prelim) | 65-75-80-85-85-85 | week 4 (NCAA Prelim) | 50 |
| week 5 (off) | 100 | week 5 (off) | 65-75-80-85-90-x | week 5 (off) | 60-70-75-80-80 |
| x | week 6 (NCAA Finals) | 50 | |||
| DB Push Press | 4×3 (light) | Step Ups | 4x3e | Incline (1-3-5) Speed B (2-4-6) | 6-4-3-3 |
| week 1 (off or home meet) | 60-70-75-80 | ||||
| week 2 (Big Ten) | 60 | ||||
| Circuit x3 | Circuit x2 | week 3 (off) | 60-70-75-80 | ||
| Box jumps or hurdle hops | x10 | MB hammer tosses | x10e | week 4 (NCAA Prelim) | 50 |
| Shot put sit ups | x10e | MB v-ups | x20 | week 5 (off) | 65-75-85-85 |
| Walking winds with plate | x10e | MB trunk twist | x10e | week 6 (NCAA Finals) | 40 |
| MB shot put throws | x5e |
…and a specific plan for Will Lohman beginning the Monday after the regional meet…
Monday
Shot
6 stand (heavy) 6 half turns (heavy) 12 full (4 heavy, 8 standard)
Tuesday
Hammer
Dry turns 4×4 turns
16 4 turn throws
Thursday and Saturday
Shot
4 stand 4 half turns 10 full (8 standard, 2 light)
Hammer
Dry turns 4×4 turns
12 4 turn throws (8 standard, 4 light)
Monday
Shot
2 stand 2 half turns 8 full
Hammer
Dry turns 2 x4 turns
6 4 turn throws
Wednesday
NCAA Finals (hammer and shot)
Thanks much, Scott, for sharing this valuable info!