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Benchmark Lifts to Throw 150 Feet (High School Discus)

Everyone wants to break those benchmark distances. Throwing one hundred and fifty feet in high school can be a cool entry point toward an elite level of throwing. Crossing the 150 foot barrier is a very strong achievement and it can be the number that triggers throwers to continue training harder and focusing more upon their goals and work ethic. But there is a lot more to the sport than just breaking specific barriers.


This begs the question...what kind of numbers need to be hit in the weight room to hit 150 feet? Do coaches know how much their thrower needs to bench to throw 150 feet? What about the Olympic lifts? Do athletes and coaches know how much they need to clean or snatch? What other lifts are needed to cross that 150 foot mark?!?! Let’s get after this topic and figure out where we need to improve to break that barrier.


Welcome to the Party

Since 2008, we have had dozens of high school throwers smash 150 feet in the discus...ironically, both men and women! With that success in the circle, we have taken their training protocols, their results, and their weight room numbers and formulated what it takes (on average) to smash 150 feet as a high school male discus thrower.


This takes us into a basic understanding of the sport and physical attributes NEEDED for the discus throw.


What is Needed?!?!


Throwing the discus comes down to a few basic principles. Throwers are competing in about an eight foot circle. They have a weight that is already prescribed. There are minimal variables as far as the competition implement and surface are concerned. We always know the implement is 1.6 kilos and we always know the size of the circle will be the same. This leads us to the qualities and necessities to throw very far.