Sports training
Strength and power workout for throwers: lifts paired with medicine-ball throws, rotation and shoulder care
In throwers, the power snatch tracked shot put and weight throw distances, and how fast the legs produced force tracked shot put tests. In a small trial, pairing heavy and fast exercises in the same session improved competition throws more than doing them on separate days over 4 weeks. This session pairs each lift with a medicine-ball throw, adds trunk rotation for the discus and hammer, and finishes with shoulder care used in handball, which hasn't been tested in throwers. The throwing trials don't publish their full programmes, so the sets and reps here are our starting point.
Warm-up
- Jumping jack60 sBeginner · Calves, Shoulders, Quads · 3D demoLightEasier: Step jack (low-impact jumping jack)Harder: Mountain climbers
- Thoracic rotation6 each sideBeginner · 3D demoTurn from the ribsEasier: Side-lying open bookHarder: World's greatest stretch
- Shoulder CARs (controlled articular rotations)3 slow circles each armBeginner · Shoulders, Back · 3D demoBig and slowEasier: Arm circlesHarder: Sleeper stretch
- World's greatest stretch4 each sideIntermediate · Hip flexors, Adductors, Glutes · 3D demoEasier: Low lunge (Anjaneyasana)Harder: Active pancake lift-off
Pair 1 (3 rounds, 2 to 3 min after each pair)
- Hang power clean3, light and fastAdvanced · Glutes, Quads, Hamstrings · 3D demoOnly if a coach has taught you the lift; otherwise do clean shrugs, 3 to 5 fast repsEasier: Smith machine hang power cleanHarder: Power clean
- Beginner · Glutes, Quads, Shoulders · 3D demoHinge, then drive with your hips; throw backwards into open spaceHarder: Two-hand overhead throw
Pair 2 (3 rounds, 2 to 3 min after each pair)
- Clean-grip front squat3 to 6, about 2 reps in reserveAdvanced · Quads, Glutes, Hamstrings · 3D demoElbows high; build up with lighter sets firstEasier: Barbell box squatHarder: Clean
- Intermediate · Shoulders, Abs, Triceps · 3D demoThrow hard at a solid wallEasier: Medicine-ball chest pushHarder: Lying one-arm overhead throw
Pair 3 (3 rounds, 2 min after each pair)
- Push press3 to 5Intermediate · Shoulders, Triceps, Quads · 3D demoDip and drive with the legs, then pressEasier: Standing overhead pressHarder: Power jerk (push jerk)
- Beginner · Chest, Triceps, Shoulders · 3D demoExplode from the chest, as in a putHarder: Two-hand overhead throw
Rotation
Rest 60 s
- Landmine 180 (landmine rotation)2 × 8 each sideIntermediate · Abs, Glutes, Back · 3D demoTurn from the hips, arms longEasier: Cable press and rotationHarder: Barbell pike rollout
- Half-kneeling Pallof press2 × 10 each sideBeginner · Abs, Glutes, Shoulders · 3D demoDon't let the band turn youHarder: Pallof press
Shoulder care
- Standing band external rotation2 × 12 each armBeginner · Shoulders, Back · 3D demoElbow by your sideEasier: Stick-assisted external rotation (lying)Harder: Side-lying external rotation
- Prone Y-T-W raises2 × 5 of each shapeBeginner · Back, Shoulders, Neck · 3D demoForehead on a towelEasier: Wall angelHarder: Bent-over reverse fly
- Beginner · Shoulders, Chest, Abs · 3D demoPush the floor awayEasier: Dumbbell shoulder-blade punchHarder: Push-up
Tips
- Two or three times a week in preparation; in the 4 weeks before competition, keep the lifts and throws paired as here.
- When you taper, either keep a little heavy work (about 85% of your best) to hold strength, or go light and fast (about 30%), which is less tiring: both kept throws improving in a trial.
- Medicine balls only against a solid wall or into open space, with nobody near the rebound.
- Javelin throwers: stop for pain on the inside of the elbow or a feeling that it gives way, and get it checked.
- With high blood pressure, heart disease or glaucoma, breathe out through each rep and keep the weights moderate, as our Olympic lift guides explain.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
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50 minIntermediate13 movesCardio machine, A barbellQuestions people ask
How long does the strength and power workout for throwers: lifts paired with medicine-ball throws, rotation and shoulder care take?
About 50 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A barbell, Medicine ball, An anchor point, A band. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 12 of its 15 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.