strength training programs for shot put and discus throwers

Strength Training Programs For Shot Put and Discus

To achieve success, as a throws coach, you need a carefully designed strength-training program that pairs seamlessly

with an equally solid, technique focused, throws program.


You’ve heard me talk about technique before, so today, I’m going to talk about strength

programs for shot put and discus throwers.


An Arete Nation secret weapon, that has contributed to our

consistent increases in athletic performance, is our focus on the function of the body…


…too many strength training programs out there are designed poorly,

and as a result, come up short on overall sports performance.


First, many programs assume that the athlete is 100% functional,

and second, they don’t take into account posture inefficiencies.


Rebalancing posture is a simple, but powerful process for addressing gross posture issues.

If a thrower’s body is out of alignment, it will create limits his ability to not only perform lifts

and other exercises correctly, but it also sets up limits of success in the ring.


Posture analysis and diagnosis is a core process in the ATN strength training system.

Addressing imbalances routinely takes very average kids and make them good throwers,

turns our good throwers into elites, and produces good collegiate throwers into top pros.


Posture rebalancing for shot putter and discus throwers is a key part to understanding

how to design the athlete’s program, how to plan the the training cycles, and it assists you to better

understand what will interfere with your athlete’s ability to move dynamically.


The challenge throw coaches face is choosing the right lifts

and strength exercises that produce better throwers.  

Don’t make the mistake of falling for the pure strength trap.


Throwers are athletes that need to develop dynamic strength.

Pure strength like power lifting does little to improve a thrower’s ability to throw far.

We get the allure of big numbers in the weight room, but the science of developing strength that translates

to big throws, requires a much more thorough understanding of the Annual Training Cycle and most

important how to set up a periodized program that has throwers throwing their best when it matter most.


It’s important to learn how to utilize the principles of block periodization to create the most effective annual

and in-season competition training cycle. It’s the job of the throws coach to create multiple peaking windows

rather than a single peak.


If you are looking for more information on how to design a strength training program for throwers

and how to design the 3 training blocks: Size, Strength & Competition Speed, and create the 3 peaks

in the track and field season: beginning, middle, and championship phase,

check out my Online Strength Training & Program Design program.


ATN Online Throws Coach Course:

Strength Training For Throwers

Click here for more info about the Strength Training & Program Design


Learn how to develop a more dynamic throws program, and how to establish training percentages

for each individual thrower based on their technical capability, strength levels,

and conditioning levels- today!

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