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View Full Version : Shotput Training! What should I do?



Bassist-Dude
05-02-2006, 08:25 PM
I joined track this year and because Im the biggest guy everyone is expecting me to do shotput and discus. I want to be able to do it to because throwing heavy stuff is fun:D

I can throw about 7 feet with a what feels like 10-15 pound shotput (and I have really bad form which I need to work on but thats another story)

So Im wondering what muscle groups I should be working on if I want to be able to throw the dang ball father.

If you know any good tips for proper shotput form that would be great too!
Thanks!

Sensei
05-02-2006, 08:42 PM
The Complete Book of Throws by Jay Silvester is a really good book on the subject: http://www.amazon.com/gp/product/0736041141/sr=1-1/qid=1146620222/ref=pd_bbs_1/002-9671744-7908833?%5Fencoding=UTF8&s=books

Standard fare like squats, DLs, cleans, military and bench press should probably form the corpus of your weight room work.

MixmasterNash
05-02-2006, 09:13 PM
According to Dan John, triple point extension lifts.

greathuskie
05-03-2006, 11:36 PM
you REALLY need to learn how to snatch and clean and jerk.

Magik
05-04-2006, 12:28 AM
Hmm track seasons just ended for me. I ended with a 33' PR and if its highschool then your using a 12 pound shot. It mostly leg muscle but work everything but if your time is limited spend your time praciticing form dont waste time lifting (dont get me wrong I LOVE lifting) but theres a kid younger than me who I help lift (because Im a nice guy) and the little punk threw 30' his first time EVER throwing. It took me a whole season to throw 33' and my coach says its because I never really learned the form I muscle it out there. So PRACTICE YOUR FORM! Its all in the explosiveness with your legs too so work on squats and DL's. OH and practice your FORM! :)

Meat_Head
05-04-2006, 03:26 AM
Put 50lbs on your dumbell snatch... thats what you need to do!

Goodwinm
05-04-2006, 03:33 AM
for shotput you need to learn technique over everything else! Most of the power comes from your legs when you drive forward and twist with them. Make sure your bent low as possible all weight on right leg. or left leg. Hop twice to the line, and push off that leg with all your might. and follow through with your arm and snap that weight out.
Also remember "Clean palm, diry neck" hehe. just below finger tips holding the shotput with good grip. Press into neck.
To improve your power, one legged weighted power squats. Clean and jerks. Lateral raise dumbell punch outs.

Anthony
05-04-2006, 08:33 AM
I think I remember Dan John talking about a school that wouldn't allow their athletes to throw until they could OHS their body weight for 15 consecutive reps. The reasoning? It turned them into animals.

BigRic
05-04-2006, 10:08 AM
I couldn't imagine overhead squating 205 for 15 reps. That would definately qualify me as a beast.

dw06wu
05-04-2006, 12:43 PM
holy crap, ohs bw*15 that would be rough. The balance always gets me.

Goodwinm
05-04-2006, 03:13 PM
Overhead squatting. Hmmm interesting. I would have to do 154lbs by 15. My shoudlers would give in befoer my legs probably!

Sensei
05-04-2006, 03:18 PM
Overhead squatting. Hmmm interesting. I would have to do 154lbs by 15. My shoudlers would give in befoer my legs probably!
I agree. Holding your arms locked above your head for that amount of time with that amount of weight would be murder.

edit: Most reps of OHSquats w. bodyweight sounds like a fun contest!!!... Don't know how many takers there'd be though..

Goodwinm
05-04-2006, 03:23 PM
I agree. Holding your arms locked above your head for that amount of time with that amount of weight would be murder.

edit: Most reps of OHSquats w. bodyweight sounds like a fun contest!!!... Don't know how many takers there'd be though..
Id be up for it. Im a F**ing looney! Id try anything hehe. id also try to video it too. My max mil press is around 154lbs last time i tried. So i'd really have to focus on keeping my arms locked, otherwise *CRASH*.
I wreckon i cud do one at least lol.

CrazyK
05-04-2006, 04:32 PM
280 lbs. over my head, i dont even know if i could lock out my arms over my head with that much weight.

Goodwinm
05-04-2006, 04:39 PM
280 lbs. over my head, i dont even know if i could lock out my arms over my head with that much weight.
U do that, and you will have my upmost respect. 280lbs. woow

Anthony
05-04-2006, 04:41 PM
I agree. Holding your arms locked above your head for that amount of time with that amount of weight would be murder.

edit: Most reps of OHSquats w. bodyweight sounds like a fun contest!!!... Don't know how many takers there'd be though..

I plan to do a lot more OHS during my rehab, so once I'm back in shape I'll give this a shot. I think the most I've ever done is 135, so I have a long road ahead of me!

Bassist-Dude
05-04-2006, 08:14 PM
:offtopic: Back on the shot put topic, Im only in grade school still (grade 7 :redface: ) and im not sure how far I throw but im pretty sure its about 1 and a half of my height (roughly 5'10" is my height). So basically what I need to work on is form first and work out the legs second. Track has just started for me so I have lots of practice time so I can work on my form a lot.

All I need now is a list of exercises that I can do on leg workout days, preferably ones that use body weight or dumbells. Thanks for the help!

greathuskie
05-04-2006, 08:56 PM
shoulder/back strength is just as important as leg strength, if not more.

what do you think is pushing the ball forward? get explosive strong shoulder power, get long throws.

that is, considering your form doesnt suck :)

BigRic
05-04-2006, 09:18 PM
Try good mornings. When I did shotput last year it was alot of back that I got my power from.

Magik
05-04-2006, 09:25 PM
for shotput you need to learn technique over everything else! Most of the power comes from your legs when you drive forward and twist with them. Make sure your bent low as possible all weight on right leg. or left leg. Hop twice to the line, and push off that leg with all your might. and follow through with your arm and snap that weight out.
Also remember "Clean palm, diry neck" hehe. just below finger tips holding the shotput with good grip. Press into neck.
To improve your power, one legged weighted power squats. Clean and jerks. Lateral raise dumbell punch outs.
I dont know if your talking about the "High school shuffle" with the hop twice, if you are, dont give out that advice anymore high school shuffle is useless. But other than that I agree with you.

Bassist-Dude
05-04-2006, 10:31 PM
Ok so what I need to do is work shoulder, back, and legs as well as have good form.

It would be great if someone could make a tranning program for me because I failed miserably the last time I tried to make a program...

Thanks again for all the help!

Goodwinm
05-05-2006, 02:04 AM
I dont know if your talking about the "High school shuffle" with the hop twice, if you are, dont give out that advice anymore high school shuffle is useless. But other than that I agree with you.
Well i was giving the hop as an example. Ifound that by doing training for a hop first it got me very powerful legs.

Bob
05-05-2006, 12:50 PM
If you are in grade school.. you need to get strong everywhere. Use a program like WBB#1... and throw in GPP and give OLY lifting a try. With the OLY, try to find someone who knows the technique. The more athletic strength you have... the better. That base strength along with learning how to explode with your entire body, especially legs, will build you for a great future.. especially during your puberty years.. when you are growing and physically developing for the rest of your life.

Good luck dude..
By doing the research and being commited to exercise... you will beyond 90% of your competition.

Bassist-Dude
05-05-2006, 06:52 PM
Would it be possible for some one to give me the links to GPP and OLY lifting techniques because Im not too good at searches.

Also if I were to be doing Push-ups, Pull-ups, and Lunges (because I've got no equipment and can't get to a gym) would that strengthen the muscles I need for shotput?

Bob
05-05-2006, 07:43 PM
Here is a site for various kinds of lifting and exercises... bookmark it.. even after more then 20 years of lifting (on/off).. I still reference it.. and you can also pass it on to other noobs when you come across them online:
http://www.exrx.net/
http://www.exrx.net/Lists/Directory.html
http://www.exrx.net/Lists/PowerExercises.html

There are a number of articles on WBB for bodyweight exercises.. so you can search here, like this:
http://www.wannabebigforums.com/search.php?searchid=691407
http://www.wannabebigforums.com/showthread.php?t=74847&highlight=bodyweight
http://www.wannabebigforums.com/showthread.php?t=70141

.. and also look at these articles on WBB for GPP & BodyWeight:
http://www.wannabebig.com/article.php?articleid=234
http://www.wannabebig.com/article.php?articleid=205

but there are a number of online resources... take a look at these:
http://www.dragondoor.com/articler/mode2/Workouts
http://www.bodybuilding.com/fun/mahler57.htm
http://koreantaekwondo.tripod.com/articles/exercises.htm

or better yet, just click on this Google link:
http://www.google.com/search?hl=en&q=bodyweight+exercises&btnG=Google+Search

Goodluck..

Bassist-Dude
05-05-2006, 10:05 PM
Thanks a whole lot bearwolf! That is exactly what I was looking for, if not better!

Now I will be able to kick everones butt at shotput! Hahaha!:evillaugh :D