Day 2 - Core Training

And so to day two of the 6 week javelin preparation program.

Took a rest day yesterday as I was feeling run down. The doms in the legs were normal after a hard leg workout but the back muscles right across from shoulder to shoulder particularly between the shoulder blades was quite severe (from the bracing action of the jump squats).

1k wu 1:51.2 r28 minimum drag setting (full stroke, getting back and abs warm)

'Javelin Stretch' - put weight bar at 5ft on the rack and held it slightly wider than shoulder width. Then pushed forward so head and torso ahead of the bar but feet behind, so in the bow position. Held for 10 seconds and then stretched out back. Repeat x 6.

Medecine Ball Sit Up Throws - laid on back, feet 12 inches from wall, arms straight out overhead with 4kg med ball. Straight arm pullover into throw and up to catch rebound off wall. 5 x 10. Aim is to try and smash the ball through the wall!

Plank - 15s normal, 15s right arm up, 15s left leg up, 15s left arm up, 15s right leg up - total time 1min 15secs.

Plank - same again but without initial 15s normal position. Time = 1 min

Pendulum - laid on back in crucifix position. Lift legs straight up vertically then swing from side to side as deep as possible without shoulders lifting off ground. 1 x10, 1 x 5, 1 x 5 (each side)

Hip Flex - 3 x 10 x 5kg DB between ankles, laying on back, legs straight up to near vertical, back down to near horizontal.

Medecine Ball Twists - sitting on bench, partner stood behind. He passes ball to my left for me to collect and swing round to pass back to him on my right. Speed up each swing - 10 each side. Repeat x 3.

Stretching - 15 mins again - all areas. 6 secs hold, then further into stretch and another 6 seconds, if possible a further 6 seconds.

500m cd - 2:09 - r25 min drag setting

2 mins bike , HR back under 100

I will tweak this session next time as some of it was really hard, some of it wasn't so I need to make it hard all the way through (unless my body tells me otherwise tomorrow).

Feeling much stronger all over now after just two sessions. A few weeks of this and I'll be ready to put my body through the exertions of a proper chuck!