Training For Shotput?

[Dauthi]

I've been doing the 13 weeks to hardcore fat burning and before that, the Cliffhanger. It wasn't until after the Westside Training post (phenomenal post by the way, sta63bmx) that I realized a powerlifting routine could be better for me. Would it? Or would it not make a difference because it's specificity and not much else?

My main weak point is that I can't seem to explode. And I never throw up, but that's more of a bad habit that needs to be corrected.

[AJT]

Well if I'm not mistaken, shotput has to do with your shoulder, some chest, little tricep, maybe lats, legs, and momentum so make sure you have good mechanics. So when you bench and you should probably try some overhead presses with DBs, you might want to make explosive movements up as well as your other exercises Military should also work as well as Front presses. You're probably gonna want to do some lat raises because it works most of the shoulder.

But the bottom line is, if you want to get better at shotput, you must practice shotput. I think weights will help you some, but practice will be the main thing that will make you a better shotputter. I have been told this MANY MANY MANY times on this board.

I think you should also strength train (lower reps ex: 5x5)

Some of the smarter guys on here correct me if im wrong /forum/images/graemlins/smile.gif

[Steel Warrior]

I would go work on correct form throwing the shot put... and then keep doing it over and over again thousands of times. I hear that's the ebst way to get good :P

[Hells Fire]

Proper form is essential for shot put. If you can get that down, work on strength training. Vital exercises include SQUATS, leg press, bench press, and military press.

[NutMeg]

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Proper form is essential for shot put. If you can get that down, work on strength training. Vital exercises include SQUATS, leg press, bench press, and military press.

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Exactly! I did shotput but I never got the form completely right so I was wretched. I was much better at the other throws.

Break up the movement and practice, practice, practice!

I'd also recommend DB Incline Presses go for explosive positives and slow negatives. Doing the push motion of the put at a cable station may help you as well.

As for the explosiveness, plyometrics would do you good, but you need to be physically ready for that. I would highly recommend unilateral work as well.

[ryancostill]

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My main weak point is that I can't seem to explode. And I never throw up, but that's more of a bad habit that needs to be corrected.

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It sounds like your main problems are technique based, possibly the starting position from where you begin your explosion phase and your angle of release. In any throwing event the distance thrown is directly a product of speed of release and angle of release. While gym work will of course benefit you perhaps you would be best served by working on your throwing mechanics/throwing technique with an expert coach. Hard work in the gym will not correlate highly with improved shot put performance if your throwing mechanics are weak.

A great book if you want to learn more about the biomechanics of your sport is

Hay, J.G., (1993), the biomechanics of sports techniques, Prentice Hall, NJ.

It has a full chapter dedicated to throwing and about 12 pages on shot putting. /forum/images/graemlins/grin.gif

[Dauthi]

Wow, awesome advice. Thanks guys. I'll go find the book in the library.

Actually, I mainly run the 55 and 300. The coach just put me in shotputting because apparently I have potential.

[sta63bmx]

Zatsiorsky's Science and Practice of Strength Training discusses work with throwers to some extent (including discussion on developing your rate of force development), and you might also look in Tudor Bompa's periodization books. The one for sports might be more specific. It's available from Human Kinetics.

To put the shot effectively, you need the correct technique, first of all, and then you need maximum force in minimum time.

Training with shots of different weights (heavier to help develop maximal strength, lighter to increase RFD) is one thing Zatsiorsky discusses. I agree with Nutmeg. Developing the proper motor program by learning the phases of the lift, then putting it together until you have developed the CORRECT open loop program is probably the most important thing.

Squats, cleans, snatches, bench, military, all that strength will have to be transmuted into sport potential by proper practice. Good luck!

[President Wilson]

Ryan,

nice breakdown!

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Developing the proper motor program by learning the phases of the lift, then putting it together until you have developed the CORRECT open loop program is probably the most important thing.


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Outstanding breakdown as well!