The natural ability to throw fast and with power is mostly determined by your particular complement of muscle type, joint structure and biomechanics. Even so, that's not to say that you can't learn to throw a shot, javelin, discus or hammer with some proficiency after technique training and practice. In addition, natural ability can usually be enhanced to some degree by training for strength and power with weights.
Great throwers are endowed with amazing arm speed. (Consider triple Olympic Gold medallist Jan Zelezny.) This means the ability to thrust the arm forward with great velocity while delivering an object -- javelin, shot, discus, hammer, baseball, and so on. However, the arm is only one aspect of the delivery process. Legs, core, shoulders and flexibility all need to be working in concert to exert maximum thrust.
Because all athletes have individual needs, a generic program like this will need to be modified for age, gender, goals, facilities and so on. Consider this a basic program from which to build an individual training program. A certified strength and conditioning coach would be an advantage. Adjustments for individual sports events may be necessary.
General Preparation
The general preparation phase should provide all-round muscle and strength conditioning in the early pre-season. You will probably be doing throwing training as well, so you will need to fit it in with your field work. As a general rule, and for all the following programs, don't do the weights workouts prior to throwing practice. Do the session on a separate day if possible. Nothing you do should limit your ability to practise throwing in your chosen sport.
Frequency - 2 to 3 sessions per week
Type - general conditioning
Exercises - 9 exercises, 3 sets of 12, plus warm-up and cool-down in the Basic Strength and Muscle program.
Rest between sets - 60-90 seconds
Specific Preparation
In this phase, you will focus more on the development of strength and power. This is the period, later pre-season, leading up to the start of competition.Frequency - 2 to 3 session per week
Type - strength and power - 60-70% 1RM
Exercises - 5 sets of 6: Romanian deadlift, incline bench press, hang clean press, single-leg squats, back squat, lat pulldown, pullups, plus combo crunches
Rest between sets - 2-3 minutes
Competition Phase
The aim of this phase is the maintenance of strength and power. Throwing practice and competition should dominate. Prior to the start of competition, take 7-10 days break from heavy weights work at the end of Specific Preparation while maintaining your throwing work. Weight training in the competition phase should play essentially a maintenance role.
Frequency - 1 to 2 sessions per week
Type - power; lighter loads and faster execution than in the specific preparation phase
Exercises - 3 sets of 10, rapid movement, 40% to 60% of 1RM. Squats, power hang clean and press, Romanian deadlift, lat pulldown, incline bench press, crunches.
Rest between sets - 1-2 minutes
Summary
- Be sure to warm up and cool down prior to weight training.
- Don't train through injuries, acute or chronic.
- Don't sacrifice a throwing session for a weights session -- unless you're treating or recovering from an injury with weights work.
- If you have a knowledgeable coach, be guided by him or her regarding the details of your program.
- Take at least a few weeks off at the end of the season to recover after a hard season of training and competing.
- If you're new to weight training, read up on the fundamentals before you start.
