The balancing act of planning

Quite often on the HMMR Podcast and this blog I write about the various elements of athletic development: strength training, sprinting, jumping, multi-jumps, multi-throws, and more. Sometimes the hardest part is not understanding each element, but in figuring out how to combine everything into a plan. To help readers get an idea of how I do it, I just posted the first eight weeks of our high school thrower sprogram in the HMMR Classroom.

» Learn more: the complete 8-week program, including all sets and reps, is available for HMMR Plus members.

Program outline

First, let’s take a look at the big picture basic structure of plan. The plan is broken into four-week cycles:

  • Weeks 1-4: Volume
  • Weeks 5-8: Strength development

The themes relate primarily to the resistance training, but also have an impact on the programming of other parts like multi-jumps, multi-throws, and speed.

The full plan encompasses 13 weeks and proceeds into a final phase and then maintenance.

Monthly structure

Each week is then broken down into different themes:

  • Week 1 is Base – Moderate intensity to get used to the new phase.
  • Week 2 is Volume – Hardest week of the cycle with high volumes across the board.
  • Week 3 is Unload – Give the athlete a chance to rest and recover after high volumes. It is commonly thought that this is the week you will see better performances since the athlete’s training intensity and volume is lower. But this takes time and performance normally doesn’t jump up to week 4.
  • Week 4 is Performance – The volume and intensity remains low compared to the previous “volume” week. In theory they should be feeling pretty good with performances to match. If we do not have good performances during each of the previous performance weeks it tells me that something is not right and we have time to amend the program for the next cycle to get back on track.

Weekly structure

Now that you have an idea on how the cycles and weeks are set up, we can address the daily training sessions:

  • Monday: Multi-Jumps, Lifting
  • Tuesday: Speed Work, Throw, Multi-Throws
  • Wednesday: Throw, General Strength Circuit
  • Thursday: Multi-Jumps, Throw
  • Friday: Speed Work, Throw, Multi-Throws
  • Saturday: Throw, General Strength Circuit
  • Sunday: Passive Rest

First thing you might notice: we only lift 2 times a week. Yes I said it: 2 times!!! Other than throwing, all of the key elements of training are addressed twice. But the lifting is what surprises people. We have found our athletes to be just as strong lifting twice as with four days (and the throwing results speak for themselves).

On Monday we do our heavy lifts. Cleans, Squats, Bench, etc. All of the lifting is percentage based. On Fridays we do our speed lifts. Snatches, Squats, Bench, etc. However, every lift is based off of bar velocity. We like to keep it in the classification of speed-strength.

The movements within our lifting sessions follow a specific sequence based on modular training. We have 3 modules:

  • Module 1: Explosive Movement/Core Movement/Screening Specific Movement,
  • Module 2: Lower Body Movement/Upper Body Pulling Movement/Screening Specific Movement
  • Module 3: Upper Body Pressing Movement/Hinging Movement/Screening Specific Movement.

Example weekly plan

The full program includes eight weeks of programming. Below is a sample of Week 1 so you can get an idea of how the elements look like across the week:

Week 1 (Base) / Cycle 1 (Volume)
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Multi Jumps

Jump Circuit 1 x 8ea or 20 meters

Speed

Flying 30s: 4 reps@2 min rest

Throw

Throwing and drill progressions

Multi Jumps

Jump Circuit 2 x 8ea or 20 meters

Speed

Flying 30s: 4 reps@2 min rest

Throw

Throwing and drill progressions

Weight Training Module 1

Clean: 3×3@70%

Landmine twist: 3x5ea

Core Board Squat and Reach: 3×3

Throw

Throwing and drill progressions

General Strength

Rey circuit 3x10ea

Throw

Throwing and drill progressions

Weight Training Module 1

Snatch: 3×3@1.35 m/s Peak

Ab Wheel or KB Windmill: 3x5ea

Overhead Squat (PVC): 3×3

General Strength

Rey circuit 3x10ea

Weight Training Module 2

Back Squat: 3×5@70%

Supported 1-Arm Row: 3x5ea

Banded Iron Cross: 3×5

Multi Throws

Heaving x6ea

Weight Training Module 2

Back Squat w/Chains: 3×5@.8-1.0 m/s Mean

Pull Up: 3×5 Shoulder

Dislocates: 3x5e

Weight Training Module 3

Bench: 3×5@70%

Split Stance RDL: 3x5ea

Banded Ankle Mobility: 3x15ea

Weight Training Module 3

Bench w/Chains: 3×5@.8-1.0 m/s Mean

Skier Swing: 3x5ea

Active straight leg raise: 3×10 each side

Multi Throws

Pressing x6ea

Learn more

Our most recent podcast is free and discusses the plan in detail. You can listen to it directly below. HMMR Plus members can also view the full 8-week plan, including all videos, tutorials, and more.