Throwers: Beginners Guide to Training Regimens

Throwers are athletes who specialize in events such as the shot put, discus, javelin, and hammer. These events require a combination of strength, speed, and technique. A successful thrower must have a solid training program that includes warm-ups, throws, strength training, plyometrics, and event rehearsals. Here is a training plan for throwers

A. Warm-Up and Throwing Practice

1. Begin with a proper warm-up to get the muscles ready for the workout.

2. Start with two throws at 50%, followed by two at 75%, and two at 90%.

3. Then, do ten dry technique throws to work on form and accuracy.

4. Follow that with ten throws at full power.

5. Finish the session with ten bleacher runs or a combination of single-leg presses, lunges, or squats, followed by ten squat jumps and one set of reverse calf raises to failure.

B. Warm-Up and Strength Training

1. Start with a warm-up to prepare the muscles.

2. Next, do five block starts to work on explosiveness.

3. Strength training is a critical component of a thrower's training, so do explosive incline press, shoulder press, and single-leg lunges with weight.

4. After strength training, warm up with throws and do ten full-power throws.

5. Finish with three sets of crunches to failure.

C. Warm-Up, Plyometrics, and Throwing Practice

1. Start with a warm-up that includes practicing baton handoffs.

2. Plyometrics is an essential component of a thrower's training, so do high knees, butt slaps, glass wall, side-to-sides, A-skips, and single-leg bounds.

3. Warm up with throws and do 20 full-power throws.

4. Finish with strength training, including explosive incline press, shoulder press, and single-leg lunges with weight.

D. Event Rehearsal Day

1. On event rehearsal day, throwers should warm up on their own and "check their thinking."

2. Warm up and then simulate a meet with the best of three and best of six throws.

E. Warm-Up and Strength Training

This day is dedicated to warm-up and strength training. Begin with a warm-up to prepare the muscles, and then focus on strength training, including exercises such as explosive incline press, shoulder press, and single-leg lunges with weight.

In conclusion, a successful thrower must have a well-rounded training program that includes warm-ups, throwing practice, strength training, plyometrics, and event rehearsals. This training plan provides a roadmap for throwers to follow, allowing them to reach their full potential and succeed in their events.