Thrower Lifting Program
I currently compete in the Shot Put and Discus for Indoor Track. I throw on Saturdays. What days should I lift? What kind of split should I use? My goal is to add some serious distance and I could really use your help...thanks!
First off, best of luck this indoor track season. If you want to add some serious distance to your throws, then the weight room is the place for you to do it. Now, your skills in the area of throwing will need to be highly refined in order to maximize success in those events, but, all things being equal, you need to increase your force output in order to throw farther. I would suggest performing a Max Effort Lower Body lift on Sundays, a Max Effort Upper Body lift on Mondays, and a Dynamic Effort Full Body lift on Wednesdays. This should increase your strength, and give you ample recovery time for your meets.
Your ME lower body lift should consist of a safe warmup protocol (here at PTS we use a 5, 5, 4, 2 warmup set scheme) leading up to a max effort attempt of 4-6 reps. Choose any hip dominant movement: box squats, free squats, trap bar deadlifts, etc...Please be very safe in your effort, and do not go to absolute failure. Your last rep should be tough, but if there is any doubt as to whether of not you will get another rep, rack the bar. From there, add in a posterior chain movement (GHR, RDL, Back Extensions, Reverse Hypers), and perform 2 sets of 6-10 reps. Finally, a unilateral movement (lunges, stepups) done for 2 sets of 6-8 reps on each side will conclude the lower body session. Perform core work in between sets, and add in 5-10 minutes of hand/grip work to finishthe workout. As always, get in a thorough post stretch.
Your ME Upper Body lift will start with a Bench Press Variation, using the same warmup and approach as done in the ME Lower Body Day. Include an Upper Back movement (chins, rows, etc.) and pair it with a Chest dominant movement (pushups, DB work, incline barbell, etc) for 2 sets of 6-10 reps. Perform another pairing of 2 different Chest and Upper Back exercises for 2 sets of 6-10 reps. After you have finished this rotation, perform 2 sets of band face pulls for 20 reps each. Your finisher today will consist of time under tension sets of the following, and in this order: DB Shrugs, Plate Raises, Band Pushdowns, and DB Hammer Curls. Run through this circuit twice, performing each station for :30, and resting for :30 after each. If done properly, it should take you 8 minutes. Select a load that allows you to perform each rep with good form, but is fatiguing by the end.
For you DE Total Body day, you are going to perform an "explosive" movement such as box jumps, speed squats, broad jumps, vertical jumps, etc. Personally, I am not a big proponent of Olympic Lifts, but if you were to perform them, this would be the day to do it. Perform 5 sets of 3 reps of your "explosive" movement. Really work on generating a lot of bar speed. After this movement, you are going to do a Deadlift Variation, performing 2 Warmup Sets of 5 Reps, leading up to 2 working sets of 6-10 reps.
On your next block, you will add in Landmines, and pair them with Incline DB Rows. The Landmines will be done for 10 reps on each side, while 6-10 Incline DB Rows will be performed. Perform 2 Rounds of each movement.
Your "finisher" will consist of Band J-Rows paired with Med Ball Pushups. Two Sets of 15-20 reps will be performed. The Band J Rows will help strengthen your Upper Back and resist the constant internal rotation that your shoulders will endure, and the Med Ball Pushups will help promote recovery, while also enhancing your shoulder stability.
So there you have it. Get strong, and watch those distances soar! For examples of unknown exercises, please consult our YouTube page!