Strength Training for Beginning Throwers

Best Lifting Movements

Shot Put, Discus Throw, Javelin, and Hammer Throw

Beginning Athletes

Resistance training is probably the most effective for athletes that are new training because of the large increases in strength during the early phases of programming. Proper technique and safety plus progressive training loads are important elements for athletes new to strength training. Beginning athletes should perform movements that use the full range of motion to develop strength and improve the structural integrity of the muscular system.

Athletes that are new to resistance training should blend exercises for overall strength and exercises that will prepare the muscular system for sport specific movements.

With track and field athletes, programming should focus on developing enough strength to execute the event specific technical demands without generating poor technical habits.

Training to develop strength is more important in younger athletes then speed in the weight room. As athletes progress, more high velocity training is necessary (Stone, Stone & Sands, 2009).

As the athlete progresses in performance and age, more sport specific exercises are incorporated into the training regimen to prepare for the demands of high intensity training in later stages of development.

Strength Training and Resistance

To increase strength and speed, the athlete must have challenging loads during an exercise. The load is based on amount of resistance represented in a percentage determined by testing either a single or multiple repetition performance effort. The amount of resistance used in an exercise determines the training response.

Training with the appropriate amount of resistance (intensity) based off a maximum projected performance along with movement velocity will greatly impact the training effect of the exercise.

Training for speed and power is important for sprinters, jumpers, and throwers; read more here 

Distance runners also need strength, click here to read a great article for endurance athletes

Strength Training Exercises

Traditional strength exercises such as olympic lifting, squat variations and pressing movements are the primary exercises used in resistance training to prepare athletes for competition. Resistance training also includes several types of auxiliary exercises performed in different movement planes to further develop the general muscular abilities and skill specific abilities required to maximize athletic performance.

As part of the strength training system, plyometrics and medicine ball throws are often used to improve speed, strength, endurance and other athletic abilities (Enoka, 2015). Medicine ball throws are often paired with other movements such as jumps or sprints, the complex movement sequences improve coordination and optimizes the summation of forces that results in a higher accumulation of force output in movements. Plyometrics, medicine ball throws and other movements can target event specific exercises to maximize training transference.

Bodyweight exercises are used in strength training to develop body awareness, overall strength, muscular endurance, flexibility and coordination. In addition, bodyweight strength training can be used as a proactive measure to correct muscle imbalances, postural issues and other functional concerns as part of an injury prevention and management protocol to address physical weaknesses in athletes.

Best Lifting Movements

Shot Put, Discus Throw, Javelin, and Hammer Throw

• Olympic Lifting (Cleans and Snatch)
• Squats (Back Squat and Front Squat)
• Presses (Bench Press, Jerks and Push Press)