I train at the Millenium Institute Auckland and I coach a group of about 15 athletes. Most of them are under 20 and they cover all the throwing events with a majority of them having hammer as main event. It is some sort of a throws high level development training center.
There is basically not off season as we have the Southern hemisphere season from september to April and some athletes also preparing for Europe tour or eventually international competitions in june-july.So everyone has his own program depending on personal goals . In off season training the main goals are quite classic , Rebuild or develop specific strength and technique , eventually change approaches depending on feed back and results of the past season.
Yes athletes throw all the year round but we use variations of implements weights. Goal of off season throwing is developing specific strength or work on new technical points or major technical problems
Weight lifting exercises are as various as possible, but it is not really the exercises choices which are important (everybody more or less use the same exercises) , but the way you combine exercises together to change the body adaptations and improve the effects .I call this my multi stimuli method.
Of course you always try do do new things as you don’t want to get into routine .It is an every day adaptation and search for variations in the exercises and in the way you do them. I try to get away as much possible from “weight lifting mania” and priority to go for Maximal strength and weights .Too much strength can become a real problem We have just the possibility to use now a very small indoor throwing area at the Millenium and not have to spend all the winter in rain , cold and mud like it was before We don’t go anywhere for warm weather training. No money Unfortunately , not much relax and not much vacations for the coach . A few days at Christmas/ New Year Own fitness is not too bad , Doing hundreds of imitations of throws and drills each day keep you active . Out of that Golf twice a week and gardening at home Goals for 2015 and 2016 are to get as many young athletes as possible to make the NZ team for Youth and junior champs and reinforce our position of best throwing group in New Zealand.