Client #664t in Workout Questions and Answers

Client #664t asks:
“What are good weightlifting exercises in prep for discus and shot put and Olympic lifting? I’m getting into all this heavy lifting and i want to join the school throwing team and have a couple months before it starts. Do any experienced throwers/athletes/lifters have any advice to give me on what I can do for more power and what exercises are key to full body strength?”

Weights are always good to gain strength but with the sport you’re working with a healthy mix of weights and plyometrics will be the greatest advantage to you.
I would say do the base exercises in the weight room such as the following
- Bench Press
- Shoulder Press
- Bicep Curls
- Leg Press & Leg Curls
In addition to these on the plyometric side of things a medicine ball will be your friend.
Exercises like medicine ball throw or even using them for chest presses or russian twists for core. This is a very versatile piece of equipment and would definitely be great to use especially with throws to help mimic shotput tossing.
Another exercise for explosiveness is a simple one on the surface but highly effective overall.
Tireflips as these on their own work the full body and hard. Between the weights and plyometrics you have a lot of variety to work with. Just make sure your nutrition is on point and you lift and up way safely and with proper form.

Last updated March 16, 2019