Discus & Shot Put Strength Workout
 

I was asked what workout I would recommend for a discus or shot put athletes with no strength training background. My knee jerk in situations like this is to assemble a pull/squat/press fullbody and keep things simple.

Just wondering how you would structure a strength workout for this type of athlete and if there are any special movements you would include?

I am thinking the basics...squats, press (perhaps clean and press), dips, bench, heavy core work, etc.

Dan John utilizes a lot of loaded carry work, so I am wondering if that would be a good choice as well.

I normally just Google stuff because almost every sport has at least one online free training routine.


Canadian Throw Site: Discus, Javelin, Hammer, Shot Put News, Information, and Training Tips.

Shot Putt - Training Program

Someone mentioned that a medicine ball might be an option. I've never used one and don't know if it has value.

From my point of view, it seems like there are a few good options.

1. Advanced shot putter or discuss thrower:
They should already know what they are doing and how to work out for their sport.

2. Intermediate:
Probably has a coach, but could use work on strength/speed. I would suggest full body routines based around olympic type lifts due to the speed involved in these movements.

3. Beginner:
They want to try out for the track and field team. Probably no where near their potential yet. Basic full body routine to bring up their top end strength to a decent level, some olympic work, but focusing on Squat, Pull, and Overhead Pressing.

These are all just to get their strength up. Someone will undoubtedly saw "There are no movements mimicking the throw, so you're an idiot Brute" to which I respond that weights are for getting stronger. If you want to mimic throwing, go throw something and work on technique that way.

Strength Training for Throwers by Bill Starr

Starting Strength: Resources: Articles

Its under the Starr articles.

I know that Ricky Bruch (Olympic medals in discus) did alot of Snatches, Cleans, squats and pushpresses when training for shot put and discus. Lots of explosive training.

Sprints and Jumps?

Ross Enamait does an exercise where he actually shot puts a dumbell, then runs to it and does it again. Could help with explosiveness.

He was an absolute beast, some youtube clips floating around of him and he does some very intense lifting. Mostly Oly lifts and Squats from what I've seen.

Very big lad, looked like a trim Geoff Capes.

I would imagine anything geared for power. Maybe the basics with some explosive stuff thrown in like power cleans. Maybe up the cadence on the basic lifts?