Re:lifting program - Throwing Events Discussion

Let's hear about some good training programs out there. Our district uses BFS, but I'm having a hard time making friends with it. I know what lifts we should be doing, but I'm curious to know whats working out there.

Good topic. I'm interested as well. I believe there is a big disconnect between the types of weight training that many throwers are doing and what is most effective for them in terms of developing as a strong, explosive athlete. We have developed a basic summer training program for throwers that would be a great option for a coach or athlete that is looking for guidance. Whatever you do, it is important to keep in mind that a thrower can't just lift weights and needs to incorporate explosive lifting as well as training such as medicine balls, puds, plyos, etc. I have seen far too many throwers performing body building lifting routines and getting very BIG and SLOW...

I'm also curious to hear what other coaches and athletes are finding success with out there???

You can check out one of our ThrowFarther programs here:

www.throwfarther.com/index.php...raining-program.html

Stay tuned, we have a few new training programs that will be published here shortly.

After our new throws coach came in he changed our lifting program to primarily olympic movements. We do different variations of the snatch and clean, front squats, overhead and back squats, jump squats, variations of the jerk. The athletes that actually do the program are much more explosive than others on the team not doing the workout. Our program consists of two days of lifting (tuesday and thursday) with 4-6 lifts each day. Tuesday is more strength and power lifts and thrusday is our lighter explosive day. I can post the lifts and sets and reps if anyone would like to see them. I think Olypmic lifting is the way to go regardless of the age, but that's just my two sense.

If you have any more details on the type of training you are doing please do post it... Thanks!

I totally agree. olympic lifts are essential for advanced throwing. I have my guys lift a very similar schedule- Monday is base strength, Wednesday power, and day 3 is our light day where we do extreme explosive exersises-usually in the form of combo lifts such as hang clean to front squat to push press or jerk. I'm also looking into incorporating strongman events either on day 3 or for a quick and fun Saturday "competition".

Ok so here is a rundown of what we do here at our university. As I said before we have tow days, a power day and a light day. Soem of the exercises our specific to the equipment available at our school. So if you do not recognize soem of them I can post videos to show you a good example. We have two meets which we peak for, indoor and outdoor national. Our indoor cycle goes from January to the mid-march and then outdoor is from mid-march till may.

Tuesdays are as follows:
Floor Snatch
Hang Cleans
Incline Bench
Squats (we rotate between back, front and overhead squats on three week periods)
Deadlift (we also rotate the same way fro RDLs, deads, and rack pulls)

Thursdays are as follows:
Jump squats superset with power step-ups
Quick Clean and Jerk (no pause between clean and jerk phase of lift)
Shot Jammers
Hammer Pulls
Random Plyometrics (we select one plyo exercise each week)

At the start of each phase we do no more than 6 repititons and a week before nationals we do only the light day. The week of nationals all we do is throw and some light jogging and stretching to let our bodies or rest. I hope this helps you, if anyone has any comments or questions feel free to post. Also I have a blog at throwertom.blogspot.com where I post videos with lifts and my throws and such. You can also see my numbers with sets and reps. Let me know if you want to see any videos of any of the exercises.

I also forgot to add a few minor things. Our coach and myself are big in hghland games so we incorporate some highland drills in our practice and do tons of med ball and pud drills for our core work. When we lift we also do no use belts or knee wraps. We only use lifting straps for heavy deads and cleans/snatches. Our coach stresses a lot of technique and would rather us lift light with proper technique than heavy with horribel tecnhique.

Check out the new training program for throwers that we just added to the site. There are some great instructional videos along with this program and some interesting lifting and training techniques you may want to consider for future training.

www.throwfarther.com/index.php...sm-for-throwers.html

Nice, we have a highland games athlete. You're in good company! I have all my athletes at least try the events and compete in a games. I think it's a great way to stay in throwing shape over the summer, coupled with the weight lifting I have them do. Some like it, some don't.

As far as lifting, a lot of the lifting I have my athletes do, is stuff that I do myself. Since I compete in the highland games, I like to stay in solid shape and peak at the right times. The big thing is getting the kids to peak at the right times, which I have been fortunate to have had since I've coached. Generally though, their first meet is decent, then they drop off distance wise, because we get into the "meat" of your lifting. At the end of the season for conference, they peak out. It kind of makes them nervous, especially the freshies, but I tell them not to worry about it, because it will come, and it does.

We have 5 core lifts that we do, hang clean, hang snatch, incline bench, zercher squats, and box squats. Along with those, go our aux. lifts and movements, ie kettle bells, push press, glute ham raises, core crushers, box jumps, etc... With those lifts we do everything in percentages, so that the last 2-3 weeks of the season we do small quick/explosive reps with light percentages. So basically, in season, we have a mini base phase, then the speed phase.