Weight Training for Throwing
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Athletes need explosive power to succeed in Olympic field events such as javelin, shot put, hammer and discus. Beyond technique training, throwing can usually be improved with strength and power training using weights.
This means the ability to thrust the arm forward at high speed while throwing objects such as javelins, discus, hammers, and baseballs. However, arms are just one aspect of the delivery process. Your legs, core, shoulders, and flexibility all need to work together to produce maximum thrust.
The ability to throw fast and powerfully is largely determined by specific muscle types, joint structures, and biomechanics. Improve your performance with this 3-step training plan.
Prep Phase
General Prep Phase is designed to provide overall muscle and strength conditioning during the early prep phase. It's likely that it also serves as throwing training, so you'll need to incorporate it into your fieldwork.
As a general rule, do not perform strength training prior to throwing in any of the programs below. If possible, do the session on another day. Do not limit your ability to practice throwing in your chosen sport.
Frequency: 2-3 sessions per week
Exercise: 3 sets of 12, warm up and cool down.
Rest between sets: 60-90 seconds
Squat (or leg press), Bench press (or chest press), Deadlift, Crunch, Seated cable row, Triceps pushdown, Lat pulldown, Overhead press, Biceps curl
Strength Training Phase
This phase focuses on building strength and power.
2 This is the second half of the pre-season leading up to the start of the competition.
Frequency: 2-3 sessions per week 60%-70%
Exercises: 5 sets x 6: Romanian Deadlift, Incline Press, 3 Hang Clean Press, Single Leg Squat, Back Squat, Lat Pulldowns, Pullups, Combo Crunches
Rest Between Sets: 2-3 Minutes
Competition Phase
The goal of this phase is to maintain strength and power. Before starting the competition, let him stop working with heavy weights for 7-10 days while maintaining throwing work. Strength training in the competition stage should basically play a maintenance role.
Frequency: 1-2 sessions per week
Type: Power. Lighter load and faster execution than a specific preparatory stage
exercise: 3 sets of 10, fast movement, 40% to 60% of 1RM. Squat, Power Hang Clean and Press, Romanian Deadlift, Lat Pulldown, Incline Press, Crunch.
Rest Between Sets: 1-2 Minutes
Training Tips for Throwing Sports
Every athlete has individual needs, so a general program such as this should be tailored to the individual's age, gender, goals, facility, and sport. It should change based on events, etc. Think of this as a base program from which you can build your customized training program. A certified strength and conditioning coach is an advantage.
Always warm up before strength training and cool down afterward.
Do not sacrifice throwing sessions for weight training unless you are treating or recovering from a weight injury.
If you are new to strength training, read the basics and get in shape before you start.
Take at least a few weeks off at the end of the season to recover after a tough season of training and competition
