Professional Documents
Culture Documents
EXAMPLES
EXAMPLES
Adam Nelson
Adam Nelson (260lbs)
(260lbs) 192% of
192% of BW
BW 269% of
269% of BW
BW 3x144% of
3x144% of BW
BW 3x100% of
3x100% of
of BW
BW -------
-------
Reese Hoffa
Reese Hoffa (305lbs)
(305lbs) 159% of
159% of BW
BW 182% of
182% of BW
BW 123% of
123% of BW
BW 94% of
94% of BW
BW 2x130%
2x130% of of BW
BW
Brad Snyder
Brad Snyder (282lbs)
(282lbs) 193% of
193% of BW
BW 216% of
216% of BW
BW 151% of
151% of BW
BW 116% of
116% of BW
BW 151%
151% of of BW
BW
Brent Noon
Brent Noon (260lbs)
(260lbs) 219% of
219% of BW
BW 273% of
273% of BW
BW 152% of
152% of BW
BW 114% of
114% of BW
BW -------
-------
Brian Miller
Brian Miller (310lbs)
(310lbs) of BW
145% of
145% BW 180% of
180% of BW
BW 120% of
120% of BW
BW 85% of
85% of BW
BW -------
-------
Rhuben Williams (247lbs)
Rhuben Williams (247lbs) 178% of BW
178% of BW 251% of BW
251% of BW 140% of BW
140% of BW -------- -------
-------
Kyle Helf
Kyle Helf (227lbs)
(227lbs) 161% of
of BW
BW 200% of
200% of BW
BW 134% of
134% of BW
BW 95%
95% of
of BW
BW -------
-------
Daniel Vanek
Daniel Vanek (270lbs)
(270lbs) 180% of
180% of BW
BW 222% of
222% of BW
BW 138% of
138% of BW
BW 106%
106% of
of
of BW
BW 152% of BW
Lifting Parameters for Elite
Throwers
WOMEN
WOMEN
Age Shot
Age Shot Distance
Distance Vel.
Vel. Of
Vel. Of Release
Release Snatch
Snatch Squat Bench
Squat Bench Press
Press Standing
Standing TJ TJ Flying
Flying 30m
30m
13 3kg
13 3kg 10.50-
10.50 -11.50m
10.50-11.50m 9.3
9.3 m/s 6x10kg
6x10kg 6x20kg
6x20kg ----
---- 6.00m
6.00m 4.00 sec
4.00 sec
14 3kg
14 3kg 11.50-
11.50-12.50m
11.50-12.50m 9.9 m/s
9.9 m/s 5x15kg
5x15kg 5x30kg
5x30kg 10x10kg
10x10kg 6.50-
6.50-7.25m
6.50-7.25m 3.90 sec
3.90 sec
15 4kg
15 4kg 12.00-
12.00-13.00m
12.00-13.00m 10.1 m/s
10.1 m/s 5x25kg
5x25kg 5x40kg
5x40kg 10x15kg
10x15kg 7.00-
7.00-7.50m
7.00-7.50m 3.80 sec
3.80 sec
16 4kg
16 4kg 13.00-
13.00 -14.00m
13.00-14.00m 10.9 m/s
10.9 m/s 4x30kg
4x30kg 3x50kg
3x50kg 6x25kg
6x25kg 7.50-
7.50 -7.75m
7.50-7.75m 3.75 sec
3.75 sec
17 4kg
17 4kg 14.00-
14.00-14.75m
14.00-14.75m 11.1 m/s
11.1 m/s 45kg
45kg 2x60kg
2x60kg 4x35kg
4x35kg 7.75-
7.75-8.00m
7.75-8.00m 3.65 sec
3.65 sec
18 4kg
18 4kg 14.75-
14.75 -15.50m
14.75-15.50m 11.3 m/s 55kg 2x70kg
2x70kg 4x50kg
4x50kg 8.00-
8.00 - 8.40m
8.00-8.40m 3.55 sec
19 4kg
19 4kg 15.50-
15.50-16.50m
15.50-16.50m 11.7 m/s
11.7 m/s 62.5kg
62.5kg 2x80kg
2x80kg 3x65kg
3x65kg 8.20-
8.20-8.60m
8.20-8.60m 3.50 sec
3.50 sec
20 4kg
20 4kg 16.50-
16.50-17.50m
16.50-17.50m 12.2 m/s
12.2 m/s 67.5kg
67.5kg 2x90kg
2x90kg 3x80kg
3x80kg 8.40-
8.40-8.80m
8.40-8.80m 3.45 sec
3.45 sec
**from Dr. Ekkart Arbeit,
Arbeit, 1999
**from Dr. Ekkart Arbeit, 1999
Bodyweight
Bodyweight Bench Press
Bench Press Back Squat
Back Squat Clean
Clean
Clean Snatch
Snatch Push Jerk
Push Jerk
200lbs
200lbs 135% of
135% of BW
BW 190% of
190% of BW
BW 135% of
135% of BW
BW 95% of
95% of BW
BW 120% of
120% of BW
BW
225lbs
225lbs 125% of
125% of BW
BW 180% of
180% of BW
BW 125% of
125% of BW
BW 92% of
92% of BW
BW 110% of
110% of BW
BW
BW
250lbs
250lbs 120% of
120% of BW
BW 170% of
170% of BW
BW 115%
115% of
115% of BW
BW 85% of
85% of BW
BW 100% of
100% of BW
BW
275lbs
275lbs 114% of
114% of BW
BW 160% of
160% of BW
BW 108%
108% of
108% of BW
BW 77% of
77% of BW
BW 90% of
90% of BW
BW
EXAMPLES
EXAMPLES
Teri Steer
Teri Steer (198lbs)
(198lbs) 136% of
136% of BW
BW 217% of
217% of BW
BW 136% of
136% of BW
BW 100%
100% of
of BW
BW ------
------
Lieja Tunks
Lieja Tunks (200lbs)
(200lbs) 140% of
140% of BW
BW --------
-------- 120% of
120% of BW
BW 93%
93% of
of BW
BW ------
------
Special Strength
z
z The best form of special strength training is to
throw heavy shots.
z These exercises mimic the movement as
z
closely as possible, in terms of acceleration
patterns and movement speed
z I personally use heavy shots for the stand
z
throw for the spinners, and for the full
movement for the gliders
z It is very important that the heavy implements
z
do not effect the throwing technique and
timing. For this reason I am reluctant to use
heavy implements for the rotational technique
Special Strength Exercises
z
z Heavy Shots
z
z Normal conversion
about 5 feet per
every two pounds
z Most common shots
z
are 18lb for men
and 10lb (4.5kg) for
women
z More important for
z
training for gliders
than spinners
Special Strength Exercises
z Discus Twists
z Use dumbbell
z
weights that allow
you to do the
movement
comfortably(10-
comfortably(10-
25lbs)
z Work both sides
z
equally
Special Strength Exercises
z Trunk Rotations
z Work both directions
z
equally
z There is usually a
weak side and a
strong side when
you start out
Running, Sprinting & Jumping
z Trunk Rotations
around stick
z Perform facing up
and facing down
z Both clockwise and
z
counter-clockwise
counter-clockwise
z Weight vest can be
z
added
Agility & Flexibility
z Hurdle Circuits
Walk-throughs
z Walk-throughs
z
180-degree walk-
z 180-degree
z walk-
throughs
Over-unders
z Over-unders
z
Zig-Zag/over-unders
z Zig-Zag/over-unders
z
Agility & Flexibility
z
z Agility Circuit
Agility Circuit (with bleed into
(with bleed into sprint)
sprint)
z
z High Knees
High Knees
z
z Butt Kicks
Butt Kicks
z Straight Legs
z
z Carioca
Carioca
z
z Side Shuffle
Side Shuffle (with
(with arm
arm circles)
circles)
z
z Forward skip
Forward skip (with
(with arm
arm circles)
circles)
z
z A-Skip
A-Skip
z B Skip
Skip
z
z Backward Skip
Backward Skip (with
(with arm
arm circles)
circles)
z Skip with instep touch
Agility & Flexibility
z Bird’s Nest
Bird’s
Agility & Flexibility
z One-legged Jumps
One-legged
in Place
z Very advanced
jumping drill