Winter throws training is a time to focus on the parts of the throw.
It’s also time to work on
- Strength and size development- getting bigger, stronger, and faster movement
- Building strength levels in areas where the athlete’s weakness is effecting their ability to do drills correctly
- Working on flexibility and core strength in order to train separation and rotation
- Get on a performance nutrition plan… eating right to support the weight training & throws programs.
- Incorporating postural work and recovery protocols post strength training sessions.
It all ties together.
TCR COACHING NOTE* – Weight training should be focused on making you a better thrower, not just better in the weight room. Your numbers in the weight room must relate to what is going on in the ring- functional strength training, not strong man training. Click here to learn about our online course- Strength Training for Throwers
Even though weight training is a big part of your training, avoid over training, so that:
- You’re not getting burned out half way through the track season
- You’re enjoying the process and having fun.
It’s building a sense of anticipation for the next year.
Ultimately, throwers must have a strong understanding of the science of the throw
the TCR® system delivers for any throws program looking for real results- fast!
Around this time of year, coaches will ask me, “What percentage of your training focuses on the throwing?”
In the fall/ winter training,
- 2 days throwing and always focusing on technique, making proper adjustments
- 3 days a week in the weight room- here we combine a strength training program and specific throws work
In the fall/ winter training, it is also a time when we host TCR throws camps across the country>> click here to see more on TCR Throws Camps
This is a great way learn the TCR® system & launch your throws season in the right direction!
In conclusion, winter throws training has 2 main focus points: Strength levels and correcting any incorrect throws technique.
Drills are the lifeblood to any throws training program.
It’s also the best way to get a lot of repetition in a short amount of time.
I’ve had athletes at the high school level spend 45 minutes to an hour, getting 150 repetitions in; that’s throwing over and over and over- It’s the fastest way to break bad habits.
Then design & execute a solid strength training program. You can’t compete in any throwing event if your strength levels are optimal.
For more info & programs offered, see below
Until next time,