Arete Throws Nation Mini-Clinic

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Weightlifting for Farther Shot Put and Discus throws

A few Days ago I received an email for one our Throws Nation members regarding correlation in training (weight room) to actual throws.

This is a very good question. the great Russian throws coach Anatoli Bondarchuk found that the power snatch and use of lighter & Heavier implements do correlate to bigger throws, and thus should be used.

I have found in our own training here, the snatch to be the preferred lift I use for my throwers. When I was throwing my best back in the day, I found it to be have the biggest impact on my throwing as well, and is a big reason why i use it with my throwers.

I have found that the snatch does have a great impact on the movement quality of both Shot putters and Discus throwers.

I have been lucky enough to have three 65’+ Shot putter in the last two season, (and I think the two 65 footers will both go between 66′-68′ in the next few weeks). They are all following a weight training program that includes Snatches, Jerks, and front squats. Yes we do cleans too, but the basis of my program revolves around the snatch, Jerks and Front squats. We also do single leg front squats as well. (and make sure to use safety bars so you don’t dump the weight on you femur!!)

As I have learned from reading the works of great strength coaches like Issuran, Verkhoshansky, and Bondarchuk, (as well as my mentor Tony Ciarelli) the sole goal of weight training is to make the athlete a better ATHLETE, and that revolves mostly around sport specific strength.

This is where i see a lot of weight training programs fall short. They are concerned about weight room numbers as the belief is often “bigger and stronger is better” or “you can never get strong enough”. People who follow that tend to put up very impressive numbers in the weight room, but are often getting beat by more dynamic athletes with lesser numbers. Often you will see a big beast in the shot put or discus but he just doesn’t move as athletically as they should/could. Looks impressive. And I’m sure they have an impressive bench and deadlift, but when it comes weightlifting for the shot put and Discus, those lifts are not in my top 5 during the competitive season. (and honestly, non of my throwers deadlift… heavy pulls, yes… deadlifts…. NO)

So the final question I was asked was: “do certain training methods correlate better with throwing. Have any studies been done that support conclusions?”

As far as training methods yes, and guys like Verkhoshansky, and Bondarchuk show that the inclusion of sport specific movement is vital to the athlete’s success. The core lifts for throwers should revolve around the olympic lifts. Snatches, Cleans, Jerks, and variations of each. Lifting should be about developing dynamic strength for the throw, therefore you should try to mimic the movement and intensity of the throw as much as possible in the weight room to have the greatest amount of correlation to throwing.

The Arete Throws Nation throwers do many different types of rotational movement to develop rotational strength. This is critical to the thrower. We front squat as it correlates better to power position, and drive across the ring. We do jumps for explosiveness, throwing strength movements, etc. Here is a sample of a strength phase in-season.

*Pre Workout Active Warm-up 10-15 minutes
1.Snatch (+) – (85/3), (87/2)2, (90/1)2 – ROLL Between Sets
2. Jerks* (80/3)3, (82.5/2)2 *use clean max
3a. FR SQUAT (+) – (90/3)3
3b KB Jumps (+) 3×5 @ 28kg
4. Reaching Lunges (60/5) 4
5. Depth Jumps off 12โ€ box. to 30โ€/ or 36โ€+ box
6. MB Throw- Stand Throw position 5×3 each Side. 15lb MB
7. Weighted HYPERS – 4 x 10
7. Landmines 4×10 Moderate weight-accelerate from starting position.

After throw and lift
5 10yd sprints at 75-80%
5 5yd Sprints 100% (about 3 steps)

NOTE (80/3)3 means (80% of your max/ 3 reps) 3 sets

The goal in this phase is to increase strength and that means increased intensity; so heavy triples, doubles, and singles. I want the total volume to be lower so the athlete is going to become more explosive and fresh for throwing, not over stressed by the weight room. We do this 3x a week as we want the body’s nervous system to be more focused and prepared for throwing. we will throw over weighted, competition weight, and lighter weight implements in the ring and into the wall.

More weight room volume will mean central nervous system overload due to the weight room, and the goal is to be a better thrower not a competitive weightlifter. You want less stimuli. Makes sense? And its important to note that my throwers all have developed very good technical positions in the Olympics lifts and like throwing, we always focus on the efficiency of technique. if thats not there then the intensity is less until the athlete can perform the movements correctly. This is something you should never overlook.

I will write a post about program design soon because you never want to forget that you are a thrower first. You need to train for Size, Strength, and speed in phases or blocks which is the core tenant of Block Periodization, and its been shown to work like a charm. It certainly has for the Arete Throws Nation!!

Good luck and stay tuned for our upcoming Weightlifting for Shot Put & Discus Throwers program. Our summer Camps and CLinic will be posted soon.

All the best,

Coach Johnson.
Arete Throws Nation

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Arcadia Boys Shot Put 2014- Dotun Ogundeji 65′ 1″- 1st Place

Great Day for Arete Throw Nation Shot Putter Dotun Ogudeji and Coach Jorge Reyes at the 2014 Arcadia Invitational.
Dotun had a big 66 foot foul on the opening throw, fouled about a 63 footer on the second and needed to take and easy throw to make the final, putting out a 59′ throw in the 3rd round. Katnik was leading with 63’10, Dotun responded with a 63’4″.

This was Dotun’s final throw at 65’1″ responding to fellow Arete Throws nation putter Matt Katnik’s super siries. 9″ win. And exciting day for the Throws nation and throwers everywhere.

Arcadia Boys Shot Put 2014- Matt Katnik 64′ 4″- 2nd Place

Great Day for Arete Throw Nation Shot Putter Matt Katnik and Coach Paul Diaz at the 2014 Arcadia Invitational.
Matt got second place and PR’d 3 times during the comp. with 4 throws over 63′. 63’4″, 63’10”, 63’11 1/2″, and 64’4″

This was Matt’s final throw at 64’4″ responding to fellow Arete Throws nation putter Dontun Ogundeji’s 6th round toss of 65’1″. 9″ difference. Heck of a day. Great Comp.

Foundation – The Block

Foundation – The Block Intro

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Foundation – The Block 1

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Foundation – The Block 2

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Foundation – The Pre-Block

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Foundation – The Block 2

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