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Jan Zelezny Training - OLD POSTS
Fri Jul 16, 2010 12:28

Jan Zelezny Training
Mon Apr 16, 2001 19:10

BP - Zelezny training schedule -Tue Jan 2 14:55:12 2001


A) Period of Conditioning

a) Mid-September: end of competition season
b) October: transition period - training limited to irregular physical activity
c) November- December: period of conditioning
1. Week- one phase training
Then - double phase training, all components of development of physical abilities are of general nature; in all exercises emphasis placed on correct

FOCUS. * compensation exercises, games, bicycle, roller skating
large volumes of running- fartlek up to 5km (around 20km weekly) stamina (6x300m, approx. 50sec, rest interval 4 min) up-hill runs 150m-wide movement range, altogether approx. 1.2km
circuit training - in the weight-lifting room
on the track
Body-building forms of strengthening
Bounding exercises- technique, low intensity, ~ volume -focus on ankle work
Throwing exercises of general nature Medicinal, shot(7.25-6.25kg), one-arm dumb bell
Javelin training -“playing” with javelin, running with javelin
Training unit conceived as continuous flow of activity

Example of a week micro cycle
Mon 1 weight-lifting room
2 forest: up-hill runs

Tue 1 circuit training
2 stamina: medicine ball

Wed 1 weight-lifting room
2 throws: shot, one-arm dumb bell
Thu 1 circuit training
2 special running exercises focused on co-ordination; medicine ball
Fri 1 weight-lifting room
2 hurdling exercises, ”playing” with javelin

Sat 1 throws: one-arm dumb bell, shot
2 forest: up-hill runs

Sun 1 fartlek
2 free

Example of a week microcycle
1 run 3km
2 weight-lifting room: isolated strengthening of
muscles or muscle groups, medicine ball throws
3 weight-lifting room: snatch; press behind neck
stretching, roller skates 6x500m
1 run 3km
2 weight-lifting room: triceps extension; lunges +
isolated strengthening of muscles or muscles groups;
hurdling exercises
3 special running exercises: co-ordination exercises of
speed nature, wind sprints, 7.25kg shot-put

1 run3km
2 isolated strengthening of muscles or muscle groups
running exercises of compensation nature
3 bounding exercises; medicine ball –throws

1 run 3km
2 isolated strengthening of muscles or muscle groups
of compensation nature
3 throws: “playing” with javelin; light shots

1 run 3km
2 weight-lifting room: snatch; press behind neck; supplementary strength training; special running exercises-co-ordination
3 up-hill runs: for example 8 x150m

1 run 3km
2 weight-lifting room: triceps extension; lunges + isolated strengthening of muscles or muscles groups; hurdling exercises
3 bounding exercises; wind sprints

1 run 3km
2 throws~” p1aying”with javelin, light shots
3 isolated strengthening of muscles or muscle groups of compensation nature; stretching

B) Period of speed-Strength Training
January-February: long-term stay in warm climate
The most important part of the training period- lowering of the total volume of training, increase of intensity
FOCUS: * compensation exercises included as supplementary feature
supplementary sport activity is of arbitrary nature

*in running- fartleks are conceived as recreation runs
in stamina- runs up to 200m, higher intensity, shorter rest intervals
we include special features typical for sprinter’s
training- low start, runs- up to 80m with strong
emphasis on competitive forms with sparring
partner- volume of running training
corresponds to usual sprinter training

up-hill runs: up to100m, partly replaced by resistance runs on the rack
circuit training included according to the current form of the athlete- rather as recreation activity
in strengthening: weight increases and number of repetitions in the series lowers, but total number of sets of weight exercises remains the same; emphasis placed on special exercises
bounding exercises: sub maximum and maximum intensity; various forms of plyometric strengthening up to 10 jumps
throwing exercises: transfer to throws with lower weight-4kg shot, emphasis placed on performance; medicine ball- majority of special throws- lower weights
javelin training: perfection of technique with use of traditional methodology- short run-up, up to half the usual length; throwing preferably on grass, throws with heavier implements included-up to 1.2kg

Example of a week microcycle

We keep the morning phase, stated under ,, 1” in the previous phase, but with changed contents: 1 walk, jogging about 1km, warm-up.
Structure of week microcycle is almost unchanged (or with minimal changes).
Mon 2 running co-ordination exercises; compensation strengthening; medicine ball
3 weight-lifting room: snatch; press behind neck; supplementary strengthening

Tue 2 javelin- light shots
3 sprint- shot puts
Wed 2 weight-lifting room: triceps extension; lunges + supplementary strengthening
3 bounding exercises- wind sprints
Thu 2 hurdling exercises; stretching
3 fartlek
Fri 2 running co-ordination exercises; compensation strengthening; medicine balls
3 weight-lifting room: snatch; press behind neck; supplementary strengthening
Sat 2 javelin - light shot
Sun 2 weight - lifting room: triceps extension: lunges + supplementary strengthening
3 bounding exercises: wind sprints

C) Period of Special Training
March-April - still part of long-term stay in warm climate
Further lowering of total amount of training and increase ~ intensity.
FOCUS: compensation exercises: as supplementary feature
running: fartleks-of recovery nature no stamina sprinter training- low start-30m,
maximum speed- up to 60m
up-hill runs: up to 60m- maximum intensity; various forms
strength training: maximum intensity special strengthening bounding exercises: competitive forms up to 5jumps
throwing exercises: 4kg shot- competitive forms, maximum intensity medicine ball- mostly special throws
javelin training: emphasis- on throws with half a run-up throws with full run-up

Example of a week microcycle

Mon 1 javelin
2 general strengthening
Tue 1 starts; bounding; medicine balls
2 shot; wind sprints
Wed 1 special strengthening
2 javelin
Thu 1 starts; bounding; medicine balls
2 fartlek
Fri 1 javelin
2 special strengthening
Sat 1 shot; hurdles
2 up-hill runs
Sun 1 fartlek
2 athlete’s choice

D) Competition Season

Strong emphasis on subjective assessment of athlete’s current shape.
Preliminary exercises activating speed-strength capabilities.
One phase training.
Mon 1 10m start, sprint, hurdles- exercise, bounding
Tue 2 throws-shot-dynamics, wind sprints
Wed 3 free
Thu 4 muscle tonus exercises- snatch, sit-ups, trunk strengthening
Fri 5 free
Sat 6 competition
Sun 7 strengthening- trunk; other features depending on athlete’s current shape and availability

Every longer break between competitions (more than 7 days) is to be used for inclusion of quality training unit, in order that the physical capabilities are maintained.

a) till 1994 - three-week period of intensive double-phase training - one week rest
competition: here the performance was -“tired” -the top form came 1 to 2 weeks later
b) in 1995-: 2 weeks before top competition- end of the race rhythm, smaller amount of work higher intensity, more emphasis on technique, more regeneration - performance at World Championships in Gothenburg was brilliant, as well as the rest of the season
This form of training is possible in case of uninterrupted training season - thanks to large volume and intensity of training. A short break in the competition schedule is used for inclusion of intensive training.

Tom Petranoff - Jan Zelezny Habits - Tue Feb 13 16:57:12 2001

Jan has a unique overall training program that he has been doing for a long time. He was consistant in his schedule and did not like to change his routine, even if it rained or schedules changed. He wrote everything down and kept training logs. He was nice guy who never said much. Not very personable. He was shy and did not talk to press much which hurt his marketability with the press and sponsors.Backley, Seppo and myself and others had better endorsement deals. Being from CZE did not help either. He is for sure the most boring athlete I ever met. I think he thought his english bad so maybe that is why. He smoked marlboro after his meals and a few at night. I never understood how Jan, Seppo, Per Olson, Mizaguchi and others smoked. I mean a cigar or two maybe but cigs are out there.
But what can I say, He's the greatest Javelin thrower ever.

Tom Petranoff - Take a nap -Fri Feb 9 18:16:08 2001

When I became a world class spearchucker (22-23yrs old)I trained 1-2 hrs in the morning and 1-2 in the afternoon. Many Pro athletes that I knew personally that trained hard full time, took naps for 20-40 min in the middle of the day.I took a nap 2-3 times a week and it felt good and helped me recover. The key is to get deep sleep for short time and you feel real refreshed. Zelezny always took a nap for 1- 1/2 hours after lunch when he trained with me in RSA. Religiously!!! Every day. That did'nt work for me. If I slept over 1 hour I was dead for the rest of the day and could'nt get good sleep that night. I recomend shorter version.Use alarm clock set for 20-30mins set it so you can get deeeeeep sleeeeep REM. When you body is tired, listen to it and help it recover. Or maybe try changing training times. It would'nt hurt to have a blood sample analized to cover all your bases. Good luck Amigo


benfogel -Zelezny never throws over 50m in practice
Fri Mar 9 22:51:10 2001

i was told from a very good source that Jan Zelezny never takes any practice throws over 50m...but i guess that might work for him because he is a unigue thrower...what is your opinion?


Stu - NOT TRUE...Sat Mar 31 16:19:49 2001

I in Pootchefstroom last year and watched Zelezny train, I've also talked to Backley about this very subject. He does throw a lot around 50m during training but he often switches up a gear towards the end of a session. I saw him go from 50ish to 80m from 1 throw to the next. Steve rekons its about being skillful and says he doesn't care too much if the javelin doesn't fly well, he knows he'll get it right sometimes

Tom Petranoff wow----lots of thinking

Thu Mar 10, 2005 14:42 (XFF:,
You have brought up very important points.
1. running sideways is called or termed crossovers. We were all taught this concept from the 70's..... I am afraid it is counterproductive to most throwers today--new jav and new angle and same old way must be right???. Bottom line --It slows you down as you have to run over each leg and your feet turn sideways. Hard to run away from javelin sideways and stay linear and hit point.I tried and had some success but not many people can handle speed/strength needed to coil and hit plant correctly. Zelezny was best and he started wrapped but he drifted back into position in many can do that?????. How many are fit and flexable to do it??? Most athletes need to start straight ahead / keep feet forward and work there way to side instead of doing crossovers and starting from side and working back ...You will always rap a little and we all have rotational movement, the less the better.
2. too many people focus on turning and running sideways and loose speed and stop at crucial period...instead of keeping momentum and feet/hips forward until last possible micro second to run or post over left leg. The rythem and speed at the end is huge in adding distance and not going too rotational.... Most athletes I see at clinics are trying to use wrap technique and they throw around the CG. The more verticle lift you get from shoulder the better and it is hard to do. Most throwers need to stay focused on a target in front of them----and run to and throw at line of site. Again many throwers never aim properly either. Find a target to channel power at. The throw ends two steps after throw and most loose momentum and have slow block and no post and follow through. Try this..

do your run up --drawback jav and let go and keep running after the throw has gone--- for 5-6 more steps. If you loose balance or direction by bailing out then you will get quick feedback....when you can run drawback and throw 60-70 % and maintain good balance and follow through you will find your rythem and plant.

  • WHy was my message deleted? Iain Trimble, Thu Jul 15 12:43
    I ask Tom what Jan did in training why was that deleted?
    • Jan Zelezny Training - OLD POSTS JV, Fri Jul 16 12:28
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