Training Throwers...

[b fold the truth]

I was asked today if I would be interested in being the strength coach for the Throwers for MSU's Track and Field team...

I don't have a clue how to train these guys or what should be done for sport specific training...or what kinds of injury prevention exercises should be added, etc...

A little help from me went a long way today with them, they were impressed that I knew more about technique (etc...) than the Head Strength Coach did...and they want me to help them.

Anyone have any experience with throwing or training throwers?

B True

 

[Liftbig]

the first things id say a thrower really needs is core strength, and hip strength. foot speed and agility are very important too.

i threw is high school, and had a scholarship to a d2 school to throw(ended up leaving for personal reasons).

if i were to train throwers i would use a wsb split. but i wouldnt have them go over 80%. id stay away from going too heavy that oftenm during the season. throwers need to be strong, but speed and coordination are much more important imo. when i realized this i added 30 feet to my discus, and 7 feet to my shot put.

exercises i would have them do would be
olympic lift variations, (cleans and snatches, high pulls) and make sure they have full hip extension when doing them, or its a waste imo.
box squats
dynamic benches
one arm over head dumbell presses
med ball throws
med ball ab tosses
reverse hypers
glute hams
land mine
any functional ab exercise. sit ups are ok. but i like ab exercises that are ground based the most.
i really like the idea of kettle balls training, and hindu bats that ironlion has mentioned.
there are more, ill have to dig some stuff up.

 

[Liftbig]

oh yeah, shoulder stability is a must too. and a strong upper back is good as well. especcialy rear delts and lats.

 

[Liftbig]

http://www.canthrow.com/articles/caster-simmons.shtml

this is a good read with lots of info

 

[IronLion]

balance-wobble boards, single leg squats, overhead squats, club bells ect.

power-olympic lifts and olimpic partials

strength-wsb split, more full rom lifts

core-strongman

grip hand strength-strongman, pinch blocks, static holds without the thumb (disc) ect.

plyo for conditioning- upper=medicine ball soops, one handed overhead throws, reflex passes....lower=step down jumps, box jumps, bounding (soft surface), lots of single leg hops in all directions

just some ideas

 

[endpoint]

this is quite funny.

I am being coached to throw at the moment (shot put)

I think what will help me most is bounding (single leg),
lunges and single leg squats, russian twists.

and maybe some sledge hammer work....once i buy one (basically i will get an old tire and bash it with a sledge hammer)

 

[strengthfiend]

I used WSB...

last track season and threw a PR of 16.97. The dynamic days are ultra important to throwing. I had two days per week of medicine ball throws, 5 days normal throwing and 2 speed and 2 ME days. Once throwing season was in full swing I kept up the dynamic days and dropped the ME days. The o lifts are only effective if you can teach them perfectly or know someone who can teach them perfectly.

Strengthfiend

 

[Becoming]

Bfold-
Throwing is sweet, a PR throw is right up there with any hit I ever laid out on the football field (OK, well almost any). I threw in college as well. I would say liftbig and IL covered most of it. I would say just to keep it simple and don't try to accomplish too much during the season (they should have done most of the work in the offseason-of course most places it is offseason now, so let em have it!). As a reference- Squats/Powerlifts/Oly Lifts and Plyos made up about 85-90% of what I did that was not throwing. You can throw in other stuff for variety/balance.

I would also suggest www.longandstrong.com as a resource to explore. I think they have links to contact info for some coaches as well as other thower communities/sites. For the most part the throwing community is extremely helpful, I would not be afraid to ask people for advice. But then again, I am sure there are a couple original ideas you will contribute as well...

As a last note, I wanted to mention that I think training related to throwing requires much more individualized approached than a lot of other sports. I lifted more than others I threw with, but for me it was a neccessity. I had learned from years of doing it. I am sure this (individualization and knowing yourself) is a familiar concept to you as well.

Good luck!

 

[b fold the truth]

Thanks a ton everyone...

I apply for the temp job tomorrow...till they hire a full-time coach. No idea what to ask for as far as salary...

I think that there are only about 12-15 people on the team...men and women combined.

B True

 

[Zander1983]

Sounds like fun

Its a worry that the strength coach of a major(?) university is so poor. Just enhances the spread of misinformation. But I guess that is what we've come to expect anyway. I'm sure you'll be able to make a difference, even temporarily.

endpoint - we going to see you at Athens or Melbourne 2006?

 

[ZKaudio]

plyometrics.

 

[b fold the truth]

Sounds like fun

Its a worry that the strength coach of a major(?) university is so poor.

Darn it...

It couldn't be that I actually know quite a bit about lifting could it?

B True

 

[coolcolj]

There used to be a good page with posts by dave castor, John Smith etc

but it's gone now

But I have posted bits and peices on here - if you do a search you will find them.

Speed is the name of the game.

 

[Zander1983]

Darn it...

It couldn't be that I actually know quite a bit about lifting could it?

B True

Haha, I assumed that as a given. You know more than I probably ever will.

 

[endpoint]

endpoint - we going to see you at Athens or Melbourne 2006?

depends how i throw in the next few months......and how many steroids i can jab into my ass.

My first comp is in november. I will be going to comps every few weeks. I will be training pretty hard for this......although i have to condition myself and do all my strength work (i am being looked after.....but not by the club)

we will see..............

 

[Zander1983]

Awesome. Keep us updated.