Alexander Rose: A Season Evaluation

For the past couple years I’ve been doing season evaluations in the fall once everything is said and done.

Basically, I make a rough “pros and cons” chart and try to pinpoint certain strategies that worked, or didn’t work. Having a physical written evaluation is big for me, because if I go by memory, I will undoubtedly forget most of what I wanted to remember.

To some people this might seem like overkill, but as someone who trains solo(and sometimes alongside my athletes at Aurora), having a written evaluation like this helps to keep focused and be a better “coach” for myself.

Part of developing as an athlete is being honest with yourself

There are a lot of people who can remember their highlights, but you won’t really start developing unless you face your failures head on.

The Bad

Poor results during the last four meets of the season.

• Didn’t throw above 60.60m
• Didn’t place in the top 3 at any of the competitions.

Injuries in May/June

• Lost focus with dynamic warm up
• Lazy with physio/muscle recovery
• Failed to listen to body when it was giving signs of fatigue
• Lost touch with dynamic exercises and drills during the season
• Did not pursue physical therapy early enough

Loss of technical “feeling” after my PR in May

• Got complacent after hitting Olympic standard.
• Focused on the wrong things i.e. getting into bigger meets, attempting to get sponsors, when I should have focused on my training rhythm.
• Stopped recording my throws as much for evaluation

Peaked much too early

• Started tapering off much earlier than I should have.
• Based lifting off of CA meets instead of international meets. Should have stuck with my program.

The Good

2016 PR of 65.74m

• 4.39m past last years PR
• PR’d five times this season
• 15 competition throws above last years PR of 61.35m.

Finished season ranked 24th on world list

• Jumped 52 places in one year.
• Highest ranking ever from a Samoan athlete in Track and Field

Developed as an explosive athlete

• Dane Miller’s lifting program was greatly beneficial
• Focused on Olympic lifting

Greatly improved discus technique

• Again, Dane helped me eliminate my “jump” across the circle
• A training focus revolving around video evaluation

Achieved a career goal of becoming an Olympian

Best throwing season of my life in almost every aspect.