training for shot put

[dzL p Hr Ea K]

hey guys...im a shot putter in 11th grade and this is my second season ever doing it. im pretty good for a beginner and the best in my school around 3rd in the county...throwing 41 feet with a 12 lb. shot last years season and so far 39' 9" this year. i was wondering what things/exercises you guys do over and over to improve your distance. i hope that by the end of this season i can throw 43-44 feet and by the end of the spring i can throw around 48-49. this would be huge for me.

[zdet]

From the point of view of a fellow shotputter, I'd suggest a few things to you. Firstly, the actual putting motion is just like that of the incline bench press. If you're really serious about bringing up your shot, I'd recommend hitting the incline bench like no other. Also, depending on if you spin or if you shuffle, you can do some leg stuff. I'm a shuffler, and my coach got me working on 5x5 mass building squats and other leg movements in order to add leg support to my throws. Not sure what to suggest to you if you spin, though. Probably the same. Just some advice.

[wonderwhy]

I'll be honest, I have no experience in throwing events, but I have read that overhead squats are an excellent exercise for developing the type of core stability needed in throwing shot/discus.

Other than that, focus heavily on the olympic lifts and their variations and you should be set.

[Heisman2]

http://forum.bodybuilding.com/showthread.php?t=634996&highlight=throwing

[runjumpthrow]

You need to develop speed-strength!

Throwing a heavy-ass 12 pound steel ball a long way requires a strong and lean athlete who can explosively accellerate. Squats and deadlifts are great exercises for athletes, but if you REALLY want to be a great thrower, you should work on decreasing your BF%, getting stronger, and getting faster. You decrease your BF% largely through your diet, you get stronger by using big compound exercises like dead lifts, squats, and bench presses with heavy weight and low reps, and you get faster by training dynamically (O-lifts, DE-style powerlifting training, and plyometrics).

[sshsfbplaya54]

Just to echo what they said above speed and strength are 2 great aspects of being able to throw it far.

Example
At our State track meet last year in NC, Tony Baker won the shot-put, Tony also is a athletic stud football player, He now plays for NC-State. He had i think a 4.6 40 and was strong as an ox im not real sure of the numbers.

Also at my school we have fun with the shot put.

We place a box about 40 feet out, We throw each ball 8,12,16 lb and we try to get it in or over the box.... For every time it dosent go over the box thats 20 pushups. We throw each ball around 15 times... So needless to say you put some damn power behind the 16lber..

But just practice throwing it, and also get your form down


Good Luck
Hope this helps

[Heisman2]

Just to echo what they said above speed and strength are 2 great aspects of being able to throw it far.

Example
At our State track meet last year in NC, Tony Baker won the shot-put, Tony also is a athletic stud football player, He now plays for NC-State. He had i think a 4.6 40 and was strong as an ox im not real sure of the numbers.

Also at my school we have fun with the shot put.

We place a box about 40 feet out, We throw each ball 8,12,16 lb and we try to get it in or over the box.... For every time it dosent go over the box thats 20 pushups. We throw each ball around 15 times... So needless to say you put some damn power behind the 16lber..

But just practice throwing it, and also get your form down


Good Luck
Hope this helps

You highschoolers throw the 16 pound shot over a 40 foot box? Is that with a stand. That's a terrible way to train, by the way, but if you just do it once for fun, it could be pretty nice. That said, doing 20 pushups for every miss is a terrible idea.

[sshsfbplaya54]

its not like we do it everyday, we just do it like once a month for something new...

but it's pretty fun though,, unless it dosent go over the box

[dzL p Hr Ea K]

alright, cool thanks for the info guys.
as of now im a glider...i never shuffled i think its horrible no offense but im slowly learning the spin...i hope to perfect it soon.

[Heisman2]

its not like we do it everyday, we just do it like once a month for something new...

but it's pretty fun though,, unless it dosent go over the box

I forgot a question mark. Do you throw the 16 with a stand throw only?

dzL p Hr Ea K, nobody shuffles anymore, don't take offense with hating it, although you could use it as a drill. :)

[sshsfbplaya54]

Ok sorry for any confusion..

We stand in the ring we have a 16,12 and 8 lb shot..

We throw the 16lb shot 10 times as far as we can
We then throw the 12lb shot 10 times and then the 8lb shot 10 times..

The box im referring to is not a stand but rather a wooden box we place say at the 45 feet line.. If the ball dosent make it past the box then there is 20 push-ups for every time it dosent go past the box.. It cant bounce it has to land past the box.. If it lands in the box then the box usally breaks and you have to make a new box and do 20 push-ups.. But what this drill does it make it more competive for the guy throwers since we all know guys hate to lose.. The 16lb just gets the power part down, the real weight down with the 12, and then form down with the 8 lb weight...

This is just a fun game we play to see who is the best and who is more compeitive....

But the pushups suck if you dont make it past the box at all...

[soufi]

Things to do: get a good strength base, work you heart out on speed and technique and then post at fortifiediron.net in their throwing forum. Btw the shuffle is for women.