shot put and discus throw plan and programs


It’s a beautiful spring feeling day here in Phoenix, and my Arizona throwers all kick off their official season this past weekend- with a BANG!

  • Tyson Jones 64’11 ½” in the shot and 181’8” in the discus
  • Dante Blisset 172’ 2 ½” and 48’3”
  • Tim Fitzgerald 52’ & 140 ( Fouled multiple 150)

We had boys from all levels, ranging from 41′ to 65′ and girls from 24’ to 35’ in shot and girls discus ranging from 65′ to 110′

My best female discus thrower will opened this week!

The Southern Cal group had PR’s across the board as well.

Like any year, I will have some super stars and some hard working kids that will get better, and better every week.

Since it’s Monday, and after a busy weekend of meets and coaching, it’s time to dive back in and review what adjustments my various plans need…

…and I wanted to ask you- “What does your plan look like?”

Each year we get nearly 100% of our athletes to PR at the first meet of the season for a reason…

… it’s because that’s the plan- Not the want.

It’s designed to happen that way!

One of the things I discuss to our TCR™ coaches, is that I set up a 3 peak plan for the season.

I craft a plan for opening season PR’s, Mid-season big invite PR’s, and Championship season PRs.

For the super stars, they will go on a 4th peak cycle to hit big throws at Junior nationals, or over seas after USA’s.

“How?” you may be asking…

The answer is simple. Programming. The program is the plan.

I personally like to see my athletes hit the start of the year with big PR’s because it sets the tone for the season. It builds confidence, and then I can begin to train them through the early season meets that are not as big a deal.

This is all inside our TCR™system at the Alpha Coach membership level.

When I was at an invitational this past weekend to coach some of my kids, I saw a lot of solid athletes with no real plan or coaching.

That’s not a criticism, it’s an observation. Too many coaches are simply not prepared to teach the events.

And one thing I tend to notice is a lot of overdeveloped high school guys. That’s the “meat head lifting plan” and a lot of girls with serious strength deficits (visual weaknesses). Both scenarios will mean a lot of potential is left on the table..

A well-designed lifting plan is a big part of a thrower’s success.

A solid program controls the outcome of the performance.

When throwers or coaches understand how to layout the thrower’s plan, you begin to control the performance window.

For Arete coaches and throwers, we use block periodization method for training, and it’s pretty simple once you understand how it works.

There’s a program block to gain size, a program block to get strong, and a program block to peak. In season throwing corresponds according to the block.

In block periodization, this is referred to as Accumulation, Transmutation, and Realization. Here’s where you control volume of throws and the weight room for specific outcomes.

Sadly, some programs have no lifting, some do include extensive lifting, but the program is random and too linear, meaning they are targeting a peak weekend vs. a peak window, and if the peak time gets off track for any variety of reasons, the peak is easily missed.

Today’s tip is about realizing, that not only do you need to structure your throws plan, you need to structure the lifting plan to maximize the throwing plan. You need to learn how to lay out your season plan.

The plan makes life easier. And it greatly increases the odd of success.

Don’t try to do everything at one time.

That’s what’s most important. Don’t try to get bigger, stronger, faster, add plyo’s, add agility, and do some conditioning all at the same time…

Throws training needs to be throwing specific and the goal for throwers is to do training that makes the thrower better.

Too many programs try to include everything, but the kitchen sink.

Throwers can’t do it all at once. The body need to be given less to learn faster.

It is easier to learn Spanish, or easier to learn, Spanish, French, and German at the same time?

The answer should be obvious…

… Therefore, your plan should have the same type of focus.

When athletes are focused on the goals of the block, it’s easier to control outcomes.

Learn how to do less, to get more!

If you don’t have a multiple peak plan, you’re leaving results on the table.

Simplify the complexity, for a better plan!!

– Coach Johnson