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Expected Progress for the High School Thrower

In last week’s blog, we dove deep into the topic of Strength Levels Needed for Elite High School Throwers. We provided those basic benchmarks to hit in the weight room which in theory may result in those monstrous throws in the circle. But what if you aren’t even close to those numbers? What can be a realistic system of expectations for growth? How can high school throwers plan their progression?


This is a topic that we have dealt with for quite a while at Throws University. Over the last decade of training, we have studied progress, we have analyzed results, we have seen various athletes grow at various levels of progression and in turn, we have learned A LOT! By comprehending ability level, understanding commitment level and even analyzing personal accountability, we have created a few basic charts to help further understand the BIG PICTURE. Instead of guessing, it’s important to take past results and create a formula to build upon. These charts are the FIRST of their kind and can provide a baseline for consistent progress and growth.


It is important to recognize that these charts have been developed based upon the ThrowsU Custom Programming. These are on-site results from our physical gym AND results from individuals we have trained online as well. Results may decrease or vary with different programming.


To understand the chart, follow this explanation and grade levels provided below!


Athletic Ability: This is based on the ability to improve strength AND comprehend technique. This is a simple and direct way to gauge athletic prowess. BY NO MEANS does this mean you are stuck in Average, Above Average or Elite, you can improve your ability based on training and in turn lead to greater progress.


Grade: This is based on the current year of education you are participating in within the United States schooling system.


Days of Throwing Per Week: This is based upon how many days a week you will be in the circle, actually throwing with a precise plan of training.


Days of Lifting Per Week: This is based on how many days will you train in a weight room setting to improve maximal and relative strength levels.


Men 9th Grade Shot Put