fjxjE^ 1 69-7; 1990 5 by I.A A F

Long term preparation for advanced female discus throwers

Peter Rachmanllev Edward Harness

Peter Rachmanllev, who is Bulgaria's 1. Introduction Senior National Coach for the Javelin, Coaches generally agree that the and Edward Harness, a Norwegian training of female discus throwers and who has been a national coach in the the iraining of female shot pullers have Federal Republic of Germany, have much in common. In ihis article, cooperated and exchanged training however, the similarities between information for several years. This discus and javelin iraining will be pointed article, compiled by Harness, describes oul. the methods used by Rachmanllev to While principally a Javelin coach with train the discus throwers Tsvetanka ouisianding success (e.g. Antoaneta Khristova and Svella Milkova between Todorova who achieved a World Record 1977 and 1987. In addition to giving of 71.8 in 1981), my colleague Peter sample trairiing schedules and Rachmanllev. due to being ihe only explaining the metfwds used to ihrows coach in his area, has had to leach develop these mo into lop level the other throwing evenis as well. In the alhletes. the adjustments in preparation beginning he found it difficult to adjust to which were made when their coaching the discus al the same high performance development stagnated level. On the other hand, alhleies are are also detailed. In the final section motivated by ihe presence of a former the requiremenis for further world record holder in their own country improvement of these athletes are and this has contributed to the discussed.ym development of other female athleles. Rachmanliev look a completely new approach lo ihe discus, due lo ihe fad that he had never coached it before. One could say that he approached the event with an open mind. To my mind, he emphasized speed more than has been generally accepted by coaches. However, if you compare the weights of the implements you will notice that the weighl of the discus (1.0 kg) is closer to 69 the weighl of the javelin (0.6 kg) than it is weeks. The 3:1 ratio in the first cycle, for to the shut (4.0 kg). instance, means that 3 hard weeks are Rachmanliev's most successful followed by I light week. Notice thai a athlele in the discus to date has been year of 54 weeks was planned. Tsvetanka Khristova who won the European Championship in 1982 and B. Technique preparation achieved 73.22m in 1987. Al 1.76m and Training in October and November is 86 kg she is noioneof the tallest or heaviest designed to lake advantage of the good athleles in the event. Her arm span from wealher in Bulgaria and is used for finger lip to finger tip is 1.87m. His throwing lo maintain lechnique as well second most successful discus thrower as to correct faults. To improve the basic has been Svetia Milkova who Ihrew qualities and to develop explosiveness 69.14 to place fourth in the 1988 Olympic (power), emphasis is placed on the Games. throwing of implements of various The early performance development weights wilh bolh one and two hands. of these two alhletes is shown in Table 1. The greatest number of throws is ailained in the first ihree months and again in July in the so called micro- 2. Khristova's training 1981-82 preparation period. In the months of A. Year Planning October, November, December and July The year is traditionally subdivided heavier implemenls (up to 8 kg) are into three main periods (preparation, thrown. In the monlhs when there is less compelilion and transition period). Both ihrowing wilh implemenls other than the the preparation and competition periods discus, a higher intensity is required and are further divided inlo three cycles the weight is reduced to 4 or even 3 kg. each. Thus the year has seven of these cycles in all. Each of the cycles has a The use of implemenls heavier than the specific target of its own. discus (1.6-2.0 kg) is mostly done in ihose months where ihe emphasis is on Figure I gives an overview of strengthening work since in this period Khrisiova's preparation for the the athletes have nol yel sufficiently European Championships in 1982. developed their speed attributes. beginning in October 1981. The graphical representation of the cycles shows the The Ihrowing of heavy implements of relationship of the heavy to ihc light 1.2 lo 1.5 kg is done all the year round, except at the time of the most important

Table 1 : Performance development Khristova and .Milkova 1977-82

Year Khri.stova (age) Mitküva (age)

1977 46.90 (16) • (13)

1978 48.84 (17) -- fl4)

1979 54.76 (18) 44.30 (15)

1980 58.44 (19) 52.70 (16)

1981 64.38 (20) 59;86 (17)

I9H2 7f).f)4 121) 60.5X (18) 70 5.10.1981 3.05.1982 20.09.1982

Preparation Period Competition Period Active Recovery Micro- Functional Strength Technique First Compe­ Major prepar. Preparation Preparation Preparation tition Period i Competitions Period

IV VI Vll

Cycle no. 12 3 4 5 6 7 8 9 10 11 12 13 14 15

e 1: Training load in cycles - 198I-K2 ^ K}

Heavy Heavy Competition ^ Lighter Implements Implements Implements Implements 1.6-2.0 kg 1.2-1.5 kg 1.0 kg 0.75 kg

General Monthly Total of .^. Weekly Total of Throws all Throws all Throws

[number] (total number! 1200 -r -r 2500

1000 - -- 2000

800 - -. 1500

600 --

-• 1000 400 -

500

Figure 2: One Year frame plan for female discus Ihrowers (range 67 - 71m) [total tons] J 350

-• 300

Month: x XI XII II III IV VI VI I VIII IX

Snatch ^ Cleans Bench Press

Half and Full 0 Specific Monthly Total Squat Strength of all Lifts

Figure 3: Volume uf v«eight training in one tear competitions.The 1 kgdiscusisalso thrown importanl but less strength work is done all year round and. as far as possible, all so ns nol lo interfere wiih lechnique ihrowing is done outdoors. Forlhis purpose, iraining. iraining camps are organised in southern In May and June sufficient slrength European countries where the weather is iraining to maintain muscle tone is warmer. The greatest quantity of throwing carried out, keeping in mind the dates of is done in March and .April when the athletes compeiiiions. Taking part in importanl throw the discus up to 6 limes per week wiih competitions leads lo a reduced quality 90 to I (W Ihrows per day. of slrenglh work. In the transilion period A lighter discus (less than 1 kg) is also the bar-bell is pul aside for 2 to .3 weeks. used occasionally to improve specific Figure 3 (page 88) gives an overview speed prior to or at the start of the of ihe total amount of weight training and competitive period, Figure 2 shows the the various exercises used throughout number of throws laken wiih the various the year. weighl implements throughout the year. To be more precise, some examples of weighl iraining during different C. Slrenglh Preparation months arc given below. After three In October lhc weighl used on the weeks of weighl training in October, bar-bell is light and the intensity of the ihere is a test in the 4ih week wilh exercises is low - 40-55 % of the different exercises. On the basis of these maximum. In November the quality and resuhs the plan for the following monlhs intensity increase, reaching up lo 65-70 % (cycles) is worked oul. of the athlete's maximum. In December. For example, taking the lest results January and February the volume of given, the plan for November could be weight training is at. its highest. The as follows: intensity in these months ranges from Test results: 70-90 9c of the maximum and 100 % is Snatch 70 kg reached during Ihe weight tests. Cleans 95 kg During March, in cycle 6. there is a Bench press 100 kg break in weighl training. Intensity is slill Full squal 140 kc

Training plan:

Sei X Rep X Kg = Kg Monday

Snatch 4 X 5 X 45 s; 900 6 X 5 X 50 = 1500 Bench Press 10 X 5 X 70 = 3500 Half and Full Squats 5 X ? X 90 = 2250 Half Squats 5 X 5 X 110 = 2750 Specific Strength ca. 2000 12.9 Tons Wednesday Cleans 8 X .S X 65 = 2600 Bench Press 10 X 5 X 70 = 3500 Full Squais 6 X 5 X 90 = 2700 Half Squais 6 X 5 X 120 = 3600 Specific Strength ca. 2000 14.4 Tons 74 Friday Snalch 5 X 5 X 45 = 1125 6 X 5 X 50 = 1500 Bench Press 10 X 5 X 70 = 3500 Full Squats 6 X 5 X 90 = 27(H) Half Squats 6 X 5 X 120 = 3600 Specific Strength ca. 1500 13.925 Tons

Thus there is a tolal load of 41-42 tons method is used. In Januar) weighl per week. Sometimes other exerci.ses, iraining is done 5 limes per week and a such as ihe "Behind the Neck Press" are weekly load of up to 100 tons is reached used in smaller quantities. As can be wiihin three weeks. An example is given seen from the example, the repetition below;

Monday morning / Friday afternoon Snalch 5 X 5Ü = 2.50 5 X 55 = 275 4 X 60 240 3 X 65 = 195 2 X 70 = 140 1 X 75 = 75 1 X 77.5 = 77.5 I X 80 = 80 3 X 75 = 225 5 X 70 = 350 5 X 6S = 325 6 X 4 X 60 1440 : 3-6725 tons Bench Press 10 X 5 X K5 = 4250 Full Squats 8 X 5 X MO = 4400 Press behind Nee k 6 X 5 X 70 = 2100 Half Squais 6 X 7 X 160 = 6780 17.470 tons Tuesday afternoon Cleans 5 X 60 = 300 5 X 70 = 350 5 X 75 = 375 5 X 80 = 400 X 85 = 425 X 90 = 180 X 95 = 95 X ion = 100 X 105 = 105 X 107-5 = 107.5 5 X 4 X 9Ü = 1800 2 X 4 X 85 = 680 4.9175 ions Full Squats 10 X 4 X 110 = 4400 Bench Press 8 X 5 X 85 = 3400 Hair Squats 4 X 10 X 140 = 56(K) Specific Strength ca. 35(H) 16.900 ions 75 Wednesdav morning / Saturdav afternotm Bench Press 10 X 5 x 85 = 4250 Snatch 8 X 4 X 65 = 2080 Full Squais 8 X 4 X 100 = 3200 Jerk twhind Neck 5 X 4 X 65 = 1300 Half Squais 6 X S X 150 = 7200 Specific Strength ca. 3000 21.0.10 Ions

On Friday mornings the training is When examining the information similar lo Mondays except that, instead of presented, one should keep in mind ihal the "BehindlheNeckJerk". special weights in the iraining of young female athletes are used. On Saiurday afternoons training is (up to 21 years of age) the emphasis the same as on Wednesdays. This is a very should l>e placed on speed. Heavy strength heavy training programme for a woman and iraining loads have a negative effecl iherefore it is done only for a period of 2 lo on the heart and ihe circulatory sysiem 3 weeks. Then one goes back gradually to 4, which can be only be partialU compensated and in March lo .^. weighl training units per for in a nalural way by cross country runs. week. games, swimming and a good deal of mobility work. D. Running, jumping and funclional preparation 3. Khristova's training - 1985-86 As was previously mentioned, there A. Preliniinaty remarks are certain deviations from ihe normal Khrisiova's iraining from 1983 to 1985 procedure concerning the volume of followed the general formal described training for female discus ihrowers. This above. However, as can be seen in Table results from the greater quantity of 2. her progress, like that of Milkova, training as shown in Figures 4. 5 and 6 came to a hail during this period. While (Jumping, running and funclional ihe deveiopmeni from 70 to 72m in preparation). Here the volume the women's discus is noi an easy task, performed by female javelin throwers is ihe lack of progress by both these approached. Sometimes it is even alhletes between 1983 and 1985 indicates higher. This, however, has a high cost in thai several misiakes were probably terms of energy and time for a training made. medium which, at first glance, is not very Afier these years of stagnation, specific. Khristova's training was altered and a

Table 2: Ferformaneede\elopincnt - Khrisliivuünd Milk i\a 1982-86

Year Khri.stova (age) Milkova: DLscus and Shot lugei

1982 70.64 (21) 60.58 18.03 (181 1983 66.88 (22) 66.80 18-83 (19) 1984 68,.34 (23) 64,84 19.11 (20) 1985 68.68 (24) 64.34 18.77 (21) 1986 72..52 (25) 68.90 20.05 (22) NOTE; In 1983. Khristova placed 4ih at Ihe World Championships in Alhlelics in Helsinki and in 1985 she was placed 4lh at Ihe World Cup n Athlet ics. At ihe age of 17, .Mitkova placed 2nd ir the discus (behind Sachse) and 3rd in the shoiaithe 1981 Europear | Junior Championships- 76 ' [number] [total number] 2000 -r J 3000

.- 2500

• 2000

•- 1500

- •- 1000

•- 500

Month: x xi xii I II iii iv VI vii VIII IX

^ htormal Jumps Over Depth Jumps Jumps Hurdles

0 Jumps With Monthly Total Weights of all Jumps

Figure 4: \ ulumi- r)f jiiiiips in one year pä

Month: x xi xi i i ii III IV V vi vii VIII IX

Crouch and S Sprints Speed Runs Falling Start up to 50 m 50-150 m

ßa Hurdles -•- Monthly Total of all Running

Figure 5: Volume nf running preparation in one vear [total hours] -r 40

Month: x xi xi l II III IV VI V]I VIII IX

^ Cross Country, H Games: ^ Gymnastics ••- Monthly Skiing. Soccer. Total Swimming, Volleyball. of all Cycling Basketball Exercises

Figure A: Volume of funetinnal preparaliun in one vear First Cycle Second Cycle

Comp Preparation Competition Prep. Comp- Active Preparation Period 1 Perl Period 2 Period 2 Per. 3 Per, 3 Recovery

Micro- Major Functional Strength rrech Comp- Funct. Str. iTech Competitions prepar. Compel Preparation Prap. Pr. Per. Prop. Pr. \ Pr. Period

Cyde No. 13 14 Examples Weeks No.

Figure 7: Training load in oeles • 19K5-I> series of successes and high level Modifying the years plan in this way turned performances followed in 1986. In my oul lo be ver>' useful. lalks with Rachmanliev, during the 1986 "The principles for the planning of the European Championship in Stuttgart yeariy cycle were maintained. However, 1986 and on a visit to Bulgaria in 1987, my as we fell the great training volume was interest naturally turned to the new not totally necessary, we reduced the training concept responsible for these volume of iraining. In our opinion, this successes. He told me that the training change resulted in a rationalisation of the plan used had been re-examined prior lo training. Tables 3 to 6 show ihe reduced beginning preparations for the 1986 volume of the training means which are European Championships. The changes not totally specific for discus training which were made are detailed below in (e.g. acceleration running, hurdles and Rachmanliev's words. To summarize, others). The volume of throwing and however, the mosl important change in weighl training were also reduced. the concept was a) the introduction of a "Due to this reduction of volume, the double periodization and b) an increase quality of training work wa.s improved of intensity with a reduclion in volume. and we were able to intensify the work in B. Changes in iraining the areas of speed and jumping power. "The basic mistake in thinking was In addition, the improved quality that the aim was for one period of produced a considerable improvement compelilion only. For years, as we had in the tests carried out. Because of ihis, only one compelilion period, just as wilh the athleles became highly motivated. the javelin and hammer ihrows, we had "The ihrowing of heavy, normal and only one long preparation period. This lighter implements was carried out kind of planning leads to iraining of very outdoors throughout the whole training high volume This high volume of iraining year. (Note: In previous years a lot of had negative effecis on the quality of throwing against nets indoors was lechnique work. Tlie high volume and carried out. At the annual training camp number of training sessions also lead to in the GDR in January they even threw knee injuries for the alhletes. Due to the outside in the freezing snow!) Throwing conclusions made and the experience outdoors is more time-consuming, but it gained in other events, we decided lo helped us to stabilize ihe technique work with a double periodization in 1986. under competition conditions.

C. Comparisons if iraining vtdumes belween 1981-cS5 and 19S5-86

Table 3

Training means AveraEC 1981-85 Average 1985-86 Heaw implements 1,2-2,0 kg 4240 3340 Compelilion implemenls 1.0 kg 8300 5600 Lighter implemenls 0.75 kg 520 525 General Ihrows 5640 3165 Tolal 18700 12630

lahle 4 Training means Avcratic 1981-85 Average l'>85-86 Weight training (trad, exercises) 1918 tons 170 tons Oiher weight training Uncl. mobiliiy) 21 hours 43 hours Table 5

Average 1981-f Average 1985-86 16510 12285

Table 6

Trainiof; means Average 1981-85 Averaec 1985-86 Crouch and tailing start (x30m) 396m 42()m Sprinis upio 50 m 25.7km 26.6km Speed runs 50-150m 30.2km 9km Hurdles 8.8km 3.5km

Table 7

Training means Average 1981-85 Average 1985-86 Compeiiiions 14 24 Functional preparation 203 hours 209.5 hours

D. Changes to the compelilion belter than those on the day of ihe schedule compelilion. The modified iraining also led "In addition, we prepared for and 10 an increase of the athleles quality of competed in 5 compeiiiions belween the conditioning, which — on top of that — 9ih of February and ihe 9th of March. led lo an improvement in the whole series of 1986. In the last of these compeiiiions imponant competitions. Khristova reached 65.84m. That was a signal for us thai we were on the righl E. Results ofthe changes track. The competitions in February and With this series of top level March and the following competitions performances, (see Tables 8 and 9). as from May up to the 10th of July, as well as well as victories against her most the lasl competition period from the 1 1th important opponents, Khrisiova's 2nd of August until the I2ih of September place at ihe European Championships made it possible for us to take part in a seems somewhat unfair. Unfortunately total of 24 competitions. the rain in Stuttgart prevented another "It is iniere.sting to note that the win. because the circle was loo slippery Bulgarian weight lifters achieve an for her fast tum. extremely high intensity at top levels from their four periods of preparation 4. Towards further improvement and compelilion (four preparation Rachmanliev ha> drawn up a list, given periods and four competition periods!). in Table K). of requiremenis which he feels "Increasing the number of an athlete musl be able to meet in order to competitions led lo an improvemenl as achieve 75 metres in the women's shot put. well as a stabilization of the competition The targets in weights presented may lechnique. In the previous years —1984 seem loo low to many other coaches. and 1985 — there were limes when the Especially in the case of the full squais and 82 results before the competitions were bench press as we know that achievements from other female discus throwers in ihe At that lime he comforted his athletes 70m range are up lo 50% higher. with the fad that the women's discus weighs only 1 kg which makes speed more relevant. With reference lo this stalement Of even greater importance, when one Rachmanliev told me of a iraining considers the 78 metre requirement for the session in which he witnessed the 750 gram discus, is the need for an extremely female throwers from the GDR carry out high standard of lechnique combined with sets of bench presses at Khristova's speed, since the lighter discus has poorer personal best level. aerodynamic qualities.

Table 8: Results of Khristova eom pared tu other lop class discus throwers in 1986

Date Place (Compelilion) Performance/Place Khrisiova Milkova 14.06 Brali<^]ava (Grand Pri.x 1 71.80/1 65.16/2 03.07 Dresden (Grand Prix) 70.52/1 69.04/2 67.74/4 64.08/7 05.07 Oslo (Grand Prix) 69.78/1 69.02/2 08.07 Moscow (Grand Prix) 69.54/1 68.46/3 69.04/2 62.88/6 11-08 Budapest (Grand Pri>i) 72.52/1 68.90/2 28.08 Stuttgart (European Ch,) 69.52/2 71,.36/1 68,26/3 63.98/5 05,09 Brussels (Grand Pnx) 69.84/1 66.24/2 62.26/3 07.09 Ljubljana (Balkan Games) 69.58/1 64.68/1 10.09 Rome (Grand Prix -Final) 68.90/1 58.98/2

Table 9; Performance development - Khristova and .Milkova 1986 88

Year Khristova (age) diseus Milkova (age) discus shot 19S6 (2.5) 72.-52 (23) 68.90 20.05 1987 (26) 73,22 (23) 69.72 2l).yi 1988 (27) 71.06 (24) 68.78 20.58

Table 10: Theorelici 1 requirements for a female discus thrower to reach 75m

Snatch 95-97,5 kg Full squal 120 kg Bench press J2.S-130kg Discus 2.0 kg 46-47m Discus 1.75 kg 49-5 Om Discus 1.5 kg 56-57m Discus 1.25 kg 60-6 Im Discus 0.75 kg 76-78m 30m crouch start 4.1-4.3 sec Standing triple ump 8,20-8.40m 4 kg shot throw np backwards 22-23m 3 kg shot Ihrow ng backwards 24-25m

83 Furthennore. il is interesting that the presented at a coaches convention in Aix- training performances of Diana Gansky les Bains in 1987 - come quite close to (Sachse)(GDR), who has achieved 74.08m. Rachmanliev's table.

Diana Gansky 1.84m/88kg

Discus throwing 1.6 kg 54.52m Shoi ihrowine 2 kg 41.54m Snatch 97.5kg Shot throwing backwards 4 kg 22.40m Sianding longjump 3.0:m

Krystova's Typical Week Training Schedules Training Year 1985/86

Week Schedule no. 1: 4-10 November 1985

Monday morning: 20 min warm-up: 10 min imitation exercises (drills) heavy discus 30 throws normal discus 35 throws sprints 4 X 40m: 2 K I (Mm afternoon; weights 12 tons 20 throws both amis 60 jumps 25 min cross country

Tuesday morning: 20 min wann-up sprinting exercises, total 200m 8 X 20m-40m Sprints 35 general throws 140 jumps 30 min games afternoon: 15 min run 30 min power-gymnastics for stomach and back 10 min drills 30 min games

Wednesday morning: 20 min warm-up 12 min drills heavy discus. 3Ü throws normal discus, 35 throws 5 X 40m sprints 20 min games afternoon: weights 13 ions 20 throws both arms 60 jumps

Thursday morning: 20 min games 15 min drills 40 throws both aims 20 min gymnastics 60 jumps with weights «4 afternoon: recovery (sauna and massage) Friday morning: 20 mm wamvup 12 min drills heavy discus 35 ihrows nonnal discus 30 throws 5 X 4Üm sprinis 2 X UK)m afternoon: weights, 14 tons 20 ihrows bolh amis 60 jumps 20 min cross country

Saturday morning: 20 min warm-up 8 X 35m hurdles 35 throws both arms 160 jumps 20 min gymnastics afternoon: 20 min drills 30 min power gymnastics 30 min games 10 min swim

Sundav recovery

V\ eck Schedule no. 2: 13-19 Januarv 1986

Monday morning; 20 min warm-up 10 min imitation exercises (drills) heavy discus, 50 throws sprints 6 X 40m weights 4 tons afternoon: 20 min warm-up 10 mtn drills normal discus. 30 ihrows weights 14 Ions

Tuesday morning: 20 min warm-up sprinting exercises, loial 200m sprints 6 X 30m (crouch start) 30 general throws 80 jumps 20 min gymnastics afternoon: 20min warm-up 10 min imitation e.xercises heavy discus. 40 ihrows weights 14 ions

Wednesday morning: 20 min warm-up 20 sianding jumps 10 min imiialion exercises heavy discus, 50 Throws allernoon: 20 min warm-up 15 min imitation exercises normai discus, 30 ihrows 25 min power gymnastics 60 jumps with weights 85 Thursdav morning: 20min warm-up weights 18 tons 15 min imiialion exercises 20 general ihrows 50 jumps aTlernoon: recovery

Friday morning: 20 min warm-up 20 standing broad jumps 12 min imiialion exercises heavy discus. 50 throws Sprints 5 X 40ni afternoon; 20 min wami-up 10 min imitation exercises nonnal discus. 30 Ihrows 20 min power gymnastics 40 jumps wilh weights

Saturday morning; 20 min warm-up 10 niin imitation exercises heavy discus. 40 ihrows Sprints 5 X 40m 20 min mobiliiy afternoon: 20 min wami-up 10 min iinitaiicin exercises weights 16 tons

Sunday recovery

Week Schedule no. .3: 24-30 March 1986

Monday morning: 20 min warm-up lOniin Imitation exercises normal discus, 35 throws sprints 4 X 30m afternoon: 20 min warm-up 10 min drills normal discus, 30 Ihrows weights 11 Ions 10 min mobility for relax

Tuesday morning: 20 min warm-up 20 standing broad jumps sprinting exercises, loial 200m Sprints 6 X 30m (crouch starts) 30 general throws 15 min mobility afternoon: 20 min warm-up 10 min drills heavy discus. 30 throws normal discus. 15 Ihrows 20 min power gymnastics 80 jumps 86 Wednesday morning: 20 min warm-up Weights 12 tons general throw s, 25 ihrows 40 jumps 20 mm games afternoon: recovery

Thursday morning; 20min wann-up 10 min drills heavy discus, 30 Ihrows normal discus. 12 ihrows Sprints 4 X 3()ni , 2 x UHlm afternoon: 20 min w^ami-up 10 mm drills normal discus, 30 throws 20 min power gymnastics 60 jumps with weighis

Friday morning: 15 min wami-up weighis 12 tons; 10 min drills aficrnoon: 15 min warm-up sprint exercises, total 200m sprints from crouch slart 5 x 30m general ihrows. 20 ihrows 60 jumps 20 min mobility

Saturday morning: 20 mill warm-up 10 min drills heavy discus, 30 ihrows normal discus. 12 ihrows sprints 4 X .30m afternoon: 20 min wann-up 10 min drills normal discus, ,30 throws 10 min powcrgymnasics 40 jumps with weighis

Sunday recovery

Week Schedule no. 4: 21-27 Julv 1986

Monday morning: 20 min warm-up 20 jumps 10 min drills normal discus. 35 throws sprinis 5 X .3()m afternoon: 20 min warm-up 10 min drills weighis 12 t 87 Tuesday morning: 20 min warm-up Sprint exercises, total 200m sprints 6 X 30m (crouch start) general throws, 25 throws 60 jumps 20 min mobility afternoon: recovery

Wednesday morning: 20 min wann-up 10 min drills normal discus. 40 throws Sprints 4 X .30m afternoon: 20 min warm-up iO min drills nonnal discus. 30 throws weights 10 tons

Thursday morning: recovery afternoon: 20 min warm-up sprint exercises, total 200m sprints standing start. 5 x 30m general ihrows. 20 ihrows 15 min mobility 60 jumps

Firiday morning: 20 min warm-up 10 min drills normal discus, 40 throws sprints 4 x .'^Om afternoon: 20 min wann-up 10 min drills normal discus. 30 throws weights 10 Ions

Saiurday morning: 20 min warm-up sprini exenrises. total 200m sprints (crouch starts) 6 x 30m general throws. 25 Ihrows afternoon: 20 min wami-up 10 min drills nonnal discus, 30 throws 20 min power gymnastics

Sunday recovery

Week Schedule no. 5: 23-28 Augusl 1986

Saturday morning: recovery afternoon: 20 min warm-up sprint exercises, total 2nOm Sprints (crouch sian) 5 x .3nm general ihrows, 20 throws 60 jumps 88 20 min mobility Sunday mom ing: 20min Warm-up 20 jumps 10 min drills normal discus. 20 throws afternoon: 20 min warm-up 10 min drills nonnal discus. 20 ihrows weights 5,5 tons

Monday morning: travel from Sofia, Bulgaria via Vienna and Frankfurt lo Stutigan afternoon: 30 min warm-up 15 min drills 20 min power gymnastics

Tuesday morning: recovery afternoon: 20 min wami-Up iO min drills nonnal discus ,15 throws 15 mm mobility 41) jumps

Wednesday morning: recovery afternoon: 30 min wann-up 15 min drills weights 3 tons (As there was no qualification round for the final!)

Thursday morning: recovery afternoon: European Championships, Final: Second place 69.52m (Rain) 63.74m: 67.60ni: 69.52m: 66.70m: 69.20m: 66.00ni

Figures 8 to 13 (on the following pages) show a comparison of selected weeks in 1982 and 1986 to demonstrate the changes of Khristova's training.

m Normal Discus Throws 1982 vs. 1986 • (selected weeks) 1

300 .

jBi.

200 1 -^ -•• 1982 150 • ^•4-—zi^ >s^— •0-1986 100 i =^ 50 • . - —.—__^—___™.—_—

- • - — 0 •* 1 Nova mbsr January March July August

Figure 8: Normal Discus Throws

Heavy Discus Throws 1982 vs. 1986 h (selected weeks)

—~^. "-"-" 200 .

150 . — 1982 ^ 100 ^ f— 0 1986 •t N^ — ^ 50- \ ^

0 • SP ••- • — q Nove mbar January March July August

90 Figure 9: Heavy Discus Throws General Throws 1982 vs. 1986 (selected weeks) \

300

2S0

200 — 1982

-0 1986

November JarHjary March July August

Figure 10: General Throws

Weight Training 1982 vs. 1986 (selected weeks) 1

••• 1982

•» 1986

November Januwy ManA July

Figure II: Weighl Training 91 Jumps 1962 vs. 1986 • (selected weeks) 1

800 -1 700 • N. 600 • ^^ —-—-^ _ I 500 • < \ — ... 1932 X, \ 400 • __ . . 'V \ •t>19e6 300 • ^ " ^ -^^ -w 200 • ***D— 100 • _ Nova mber January March July August

Figure 12: Sprints

Sprints 1982 vs. 1986 (selected weeks) 1

2000 1

1 1500 • *•* ^S^ ;;=-= ••- 1982

•0-1986 1000 • ^^^-- -^ »^

500 • s- p - 1 Nove mber Jarwary March July August

92 Figure 1.1: Jumps D