Shot put originated from the Ancient Greeks who threw cannonballs and stones in their Olympic events. In the ISL competitors each get three throws which are either measured or counted as faults and do not receive a measurement. This program is designed for shot put athletes training in the off season. For best results, start this program 3-4 weeks before the spring season begins. These workouts will improve your strength, speed, explosiveness, and of course your distances. The training guide is divided into three sections; lifting, stretching and warm-up, and speed training and conditioning. Find the booklet here.
The warm-up will be consistent throughout the four weeks heading into the season. The warm-up is designed to loosen your muscles for a great workout. Start each workout with a light jog around the track or school. After the jog, follow the Mustang Power Flexibility Page for stretching and complete the medicine ball exercises below.
Medicine ball training is an important component in weight training for throwers and all athletes. The med-ball will improve your balance, agility, speed, power, strength, and flexibility. The exercises should vary each day before a lifting day. Start off with a light medicine ball to insure proper technique. As you become stronger increase the weight of the medicine ball but keep the proper technique. For questions about medicine ball training ask Mr. Darling, Coach Holmes, or follow this link .
To increase your distances you will need more power and technique. Power is a combination of strength and speed and to increase these aspects athletes must get stronger by weight lifting. The three core lifts bench, squat, and clean will be used each week to strengthen your upper body, lower body, and core. To incorporate game experiences lifts will have shorter repetitions and heavier weight. Make sure to stretch before each workout and always consult Coach Darling or Coach Holmes for help on any particular lifts. For pictures and instructions for the lifts this link provides great information.
Powerful legs, hips, and torso are key longer throws and to gain this strength speed training and conditioning are incorporated into your training program. A greater shot put distance is not a direct correlation to upper body strength but has a better relationship with lower body strength. The shot put starts close to the ground and how fast you are able to drive the put up will increase the distance traveled. Make sure not to perform any heavy conditioning exercises on leg days.