Hammer Program Web Header.jpg

Are your strength levels holding you back from throwing further with the hammer? Do your struggle to accelerate the ball and really leverage your body at the finish of the throw?

The Elite Hammer Strength Program is designed to build strength that is SPECIFIC to the hammer throw. Over three 4-week blocks, your will develop strength, increase power, and work towards a big peak at the end of the program.




Program Details

Workout TIme



Days Per Week

5 Days

Total Duration

12 Weeks


Intermediate to Advanced

This program is designed for hammer throwers who have experience lifting, have some familiarity with the Olympic lifts, and are able to push themselves to heavy weights.

What Will You Get?

Weightroom Program

Our strength program will build you incredible strength with exercises and set/rep schemes that we have tested and proven on our national and world-class throwers. The strength programs made up of three blocks which will lead you towards a peak at the end of the 12 weeks for your biggest performance.

Olympic Lifts

Every world-class thrower is proficient in the Olympic lifts. We incorporate the snatch, clean, and jerks into our programs as the primary method of developing explosive power while fine-tuning your technical ability, mobility, and balance.


Each workout is preceded by warm-ups that are designed to prepare your body for training while simultaneously improving mobility. Each exercise correlates specifically to movements you will be performing in the workout.

Special Strength

Special strength is our term for drills and strength exercises that correlate directly to the throw. Discover new exercises that will improve your technique while simultaneously building strength.


Improving mobility is one of the underutilized aspects of training among throwers. Improve your range of motion and power output with our thrower specific mobility exercises. 

What Are Customers Saying?

  • Facebook - White Circle
  • YouTube - White Circle
  • Instagram - White Circle