Winter Shot Put Training

Shot Put Training: Winter

I have never seen Winter Track as a time period to focus on winning the weekly indoor competitions but more a time to prepare for States in May.  We have been fortunate enough to continuously win medals during the winter months but our main focus is on building the strength, power, and explosiveness needed to really launch the Shot come spring.  Below you will find 1day of weight room training from our HS 6day 2.5-3hr lifting/throwing Program

Day 1
Dead’s and Clean
1: Deadlift 5-4-3-2-1-1-1... just keep coming until you can’t pull a 1 rep max

2: Sumo Deadlift 3x8

3: Power Clean 5-4-3-2-1-1-1

4: Hang Clean and Press 2:1 ratio 2 cleans 1 Press equals 1rep for 3x5

5: Rack Pulls with 3 second holds HEAVY 3x5

6: 100 Dumbbell Clean and Press per arm

7: 50 Pull-ups

8: 50 GHD

9: Ab Work

10: Throw

Keep in mind this is only 1Day of 6 for a 12 week winter training cycle.  All remaining time is spent throwing or doing speed work.

Throwers need a legit training program.  If you are in the philly region contact us for in studio workouts or sign up for our international ONLINE TRANING at www.OHARAFITNESS.net