Days Per Week
Intermediate to Advanced
This program is designed for hammer throwers who have experience lifting, have some familiarity with the snatch and clean, and are able to push themselves to heavy weights.
What Will You Get?
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.
Every world-class thrower is proficient in weightlifting. 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 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.