Peaking for the Big Meets Part 2: The University of Nebraska

 

 

 

 

cappos

 

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

percy

 

 

Will Lohman

lohman

 

 

and Sarah Firestone.

firestone 2

 

 

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!

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.