Annual Training Program of Shot Putter Alessandro Andrei

By Silvano Meconi and Roberto Piga

Rivista del Centro Studi E Documentazione, A.S.S.I. Giglio Rosso, Firenze

Anno IV, Numero 1 (31), Gennaio 1978

Translated by Dave Caster

Alessandro Andrei Personal Data:

Date of Birth: January 3, 1959
Height : 1.91m (6’3.25”)
Weight: 105kg (231.5lb)

Part I: Introductory Information: Data Relative to 1976:

Top Performances for the year 1976:

5kg shot: 18.73m (Student Championships)
6kg shot: 17.54m
7.257kg shot: 15.32m
1.75kg discus: 45.70m

Average of Performances:
6kg shot: 16.73m (95.39% of best)

Performance in Other Events:

100m: 11.9s
High Jump 1.70m (5’7”)
Long Jump 5.85m (19’ 2.25”)

Performance Obtained in Tests:

Standing Put, 6kg: 16.12m
Overhead, 6kg: 16.20m
Bench Press: 125kg (275.5lb)
Squat: 190kg (419lb)
Press from the front: 105kg (231.5lb)
30m sprint, blocks: 4.1s
Standing Long Jump: 3.06m (10’ 0”)

Placings Obtained:
Finalist, Italian Student Championships
Finalist, International Student Championships

Result of Previous Year Plan: beyond the forecasts

Injuries/Accidents: none.
Number of Training Sessions: 220
Part II: Forecasts and Tasks for the Year 1977:

Forecasts:
7.257kg shot: 17-17.2m
2kg discus: 47-48m
30m sprint, blocks: 3.90s
Stand, 7.257kg shot: 15.60m
Overhead, 7.257kg: 16.20-16.30m
Bench Press: 150kg (330lb)
Squat: 210kg (463lb)
Finalist, Italian Junior Championships
Finalist, European Junior Championships

Tasks:
1.) To improve overall speed and jumping ability.
2.) To improve the technique and coordinative capacities in the final phase of the delivery,
with exact synchronization of the action of the putting arm with the skillful use of the left
side, hip and arm.

Part III: Subdivision of the Annual Macrocycle:

First Period: November and December-Period of General Preparation

November: 50% General Preparation

50% Special Preparation
December: 70% General Preparation
30% Special Preparation

The duration of each of the training cycles is three weeks. The weekly training sessions are
divided up to address these five targets:

- Strength: 3 sessions per week, one of which is special strength oriented

- Technique: 1 session
- Speed and Jumping: 1 session
- Gymnastics and agility: 4-5 sessions
- Other discipline: 1 session

First Week:
Monday: Warm-up (agility, gymnastics, etc): Jumps; Lifting
Tuesday: Swimming
Wednesday: Warm-up; Lifting; 45 min. Games
Thursday: Warm-up; Technique; 6x100m runs; agility exercises
Friday: Rest
Saturday: Warm-up; Special Strength; 60-70 jumps
Warm-up: This training precedes every session in the program and is comprised of exercises to
limber the body, sometimes executed in the form of warm-up for special exercises.

Special Strength: Imitation exercises with barbells and the throwing of heavy implements.

Technique: Imitation exercises of the throw in which the coordination of the legs, trunk and
arms is addressed, which can also be executed with medicine balls and balance beam drills.

Strength: The strength exercises are executed with the progressive loading pyramidal system,
with loads in the 70-75% range. The exercises that are executed with these high loads are:
snatch, power clean, overhead press, squat, semi-squat, and bench press. Also used are exercise
stations in which exercises for the specific musculature with lower loads are executed that vary
from a minimum of 6-8kg. to 50 kg.; of such exercises repetitions must be executed three sets of
10-15 reps. Example of exercise stations: imitation bendings of the trunk in various directions
under load, exercises with reduced load, twists, etc.

Training of: Session 1 Session 2 Session 3 Weekly Total

Strength: 10.5 ton 5 ton ----- 15.5 ton
Jumps: 30 ---- 60-70 90-100
Throws: ---- 50 ---- 50

Second Week:
Monday: Specific warm-up; Jumps with weighted vest; exercise stations
Tuesday: Swimming
Wednesday: Warm-up for 15-20 min; Lifting; Games
Thursday: Throws with barbells and heavy implements; races/obstacle course runs
Friday: Rest
Saturday: Technique work with 7-10kg implements; Special strength; Jumps; Races

Training of: Session 1 Session 2 Session 3 Weekly Total

Strength: ---- 6 ton 14 ton 20 ton
Jumps: 60 ---- 60 120
Throws: ---- 50 40 90

Third Week:
Monday: Warm-up; 30 standing throws, 7-8kg shot; 20 min. racing
Tuesday: Swimming
Wednesday: Explosive exercise: throwing from numerous positions; Jumps; Games
Thursday: Warm-ups; tests of condition; Special strength
Friday: Rest
Saturday: Lifting; Games

Training of: Session 1 Session 2 Session 3 Weekly Total

Strength: ---- ---- 9 ton 9 ton
Jumps: ---- 60 ---- 60
Throws: 30 40 ---- 70
 Picture of Mesocycle:

Week Strength Jumps Throws

Week 1 15.5 90 50
Week 2 20 120 90
Week 3 9 60 70
Total: 44.5 270 210

Second Period: January 1 to March 15-Period of High Quantity Training:

January-March: 70% General Preparation

30% Special Preparation

The duration of each of the training cycles is four weeks. The weekly training sessions are
divided up to address these five targets:
- Strength: 4 sessions per week, one of which is special strength oriented
- Technique: 1-2 sessions (one in the first week, two in the second)
- Speed and Jumping: 2 sessions
- Gymnastics and agility: every session
- Other Discipline: 1 session

First Week:
Monday: Warm-up; Lifting; standing throws with 10kg shot; Technique
Tuesday: Special warm-up; Jumps; Speed
Wednesday: Warm-up; Lifting; Games
Thursday: Rest
Friday: Lifting; Jumps
Saturday: Warm up; Races; Special strength; Speed; Imitation throws with discus

Training of: Session 1 Session 2 Session 3 Weekly Total

Strength: 9.2 ton 6 ton 7.1 ton 22.3 ton
Jumps: 70 ---- 40 110
Throws: 20 ---- 50 70

Second Week:
Monday: Warm-up; Lifting; standing throws with 7-8kg shot; Technique
Tuesday: Special warm-up; 100-150m sprints; Jumps; Discus
Wednesday: Warm-up; Technique; Lifting
Thursday: Rest
Friday: Special warm-ups; Lifting
Saturday: Warm up; Races; Special strength; Jumps

Training of: Session 1 Session 2 Session 3 Weekly Total

Strength: 9.2 ton 6 ton 9 ton 24.2 ton
Jumps: 70 ---- 60 130
Throws: 40+30 30 ---- 100
Third Week:
Monday: Warm-up; Jumps; Lifting
Tuesday: Warm-up; Sprint; Discus; Games; Technique
Wednesday: Special warm-ups; Lifting
Thursday: Rest
Friday: Warm-ups; Lifting; Jumps
Saturday: Warm up; Special strength; Speed

Training of: Session 1 Session 2 Session 3 Weekly Total

Strength: 9.2 ton 8.6 ton 9.2 ton 27 ton
Jumps: 70 ---- 70 140
Throws: 40 ---- 50 90

Fourth Week:
Monday: Warm-up; Technique of other specialty; Games
Wednesday: Throws from stand and glide with 7-8kg shot
Friday: Special gymnastics; Lifting tests
Sunday: Barbell exercises for 1 rep; Standing throw tests with 6kg and 7kg shots

Training of: Session 1 Session 2 Session 3 Weekly Total

Strength: ---- ---- 2 ton 2 ton
Jumps: ---- ---- ---- ----
Throws: ---- 50 ---- 50

Picture of Mesocycle:

Week Strength Jumps Throws

Week 1 22.3 110 70
Week 2 24.2 130 100
Week 3 27 140 90
Week 4 2 ---- 50
Total: 75.5 380 310

Control Tests Executed by the Athlete March 17, 1977:

Strength: Bench Press: 140kg

Front Squat: 190kg
Snatch: 100kg
Power Clean: 135kg
Behind Neck Jerk: 140kg

Speed: 30m sprint, blocks: 4.1s

Jumps: Standing Long Jump: 3.12m

2-Hop: 5.72m
Standing Triple Jump:9.21m
Throws: Stand, 7.257kg shot: 15.02m
Stand, 8.2kg shot: 13.75m
Stand, 6kg shot: 16.65m
Glide; 8.2kg shot: 14.60m
Glide; 7.257kg shot 16.25m (contest)

Third Period: March 15-May 15: With the Preparation Carried Out as Follows:

March 15- 50% General Preparation

April 15 50% Special Preparation

April 16- 30% General Preparation

May 15 70% Special Preparation

The duration of each of the training cycles is four weeks. The weekly training sessions are
divided up to address these 5-6 targets:
- Strength: 3 sessions per week, one of which is special strength oriented
- Technique: 3-4 sessions (3 in the first week, 4 in the second)
- Speed and Jumping: 2 sessions
- Gymnastics and agility: 2 sessions

First Week:
Monday: Warm-up; Special strength; Jump
Tuesday: Lifting; Throws with 8kg shot
Wednesday: Special warm-up; sprints at 100-150-200m
Thursday: Lifting (half program); Special exercises
Friday: Warm up; Throw; Jump
Saturday: Throws: 8kg stands; 7kg glides; Lifting

Training of: Session 1 Session 2 Session 3 Weekly Total

Strength: 9 ton 5 ton 10 ton 24 ton
Jumps: 30 ---- 30 60
Throws: 40 ---- 70+70 180

Second Week:
Monday: Special warm-up; Throws; Jump
Tuesday: Lifting; Games
Wednesday: Warm up; Throw; Speed; Jump
Thursday: Lifting (half program); Technical
Friday: Warm up; Throw; Sprint
Saturday: Warm up; Throw; Lift

Training of: Session 1 Session 2 Session 3 Weekly Total

Strength: 9 ton 5 ton 10 ton 24 ton
Jumps: 40 40 ---- 80
Throws: 50 70 70+60 250
Third Week:
Monday: Warm up; Special strength; Jump
Tuesday: Lifting; Throws with 8kg shot
Wednesday: Special warm-up; sprints at 100-150-200m
Thursday: Lifting; Special exercises; Games
Friday: Warm up; Throw; Jumps
Saturday: Throws: 8kg stands; 7kg glides; Lifting

Training of: Session 1 Session 2 Session 3 Weekly Total

Strength: 10 ton 7 ton 10 ton 27 ton
Jumps: 30 ---- 30 60
Throws: 70 ---- 90+90 250

Fourth Week:
Monday: Swim
Wednesday: Warm-up; Throws; Games
Friday: 2 lifting exercises; Discus
Sunday: Throw; Sprint

Training of: Session 1 Session 2 Session 3 Weekly Total

Strength: ---- ---- 2 ton 2 ton
Jumps: ---- ---- ---- ----
Throws: ---- 30 40 70

Picture of Mesocycle:

Week Strength Jumps Throws

Week 1 24 60 180
Week 2 24 80 250
Week 3 27 60 250
Week 4 2 ---- 70
Total: 77 200 750

At the end of this period the athlete has achieved a contest result of 16.55m (54’ 3.75”) with the
7.257kg shot.