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


Women 9th Grade Shot Put


Men 10th Grade Shot Put


Women 10th Grade Shot Put


Men 11th Grade Shot Put


Women 11th Grade Shot Put


Men 12th Grade Shot Put


Women 12th Grade Shot Put


These charts are entirely based on scenarios that we have encountered at our gym and with online clients. The training is based upon ThrowsU Custom Programs while the results are based upon personal accountability to execute the programs as consistently as possible. The results may vary as certain individuals have improved their athletic ability based off of our own Programming Development.


It is important to note, in most cases, individuals were throwing for about 1 year in 9th grade, 2 years by 10th grade, 3 years by 11th grade and 4 years by 12th grade. This has an impact on results. One major discussion also can be held around progression point. Many high schoolers find greater adaptation after 9th grade because they have a more mature approach to the sport AND they have developed more from a physiological perspective.

Finally, we have also noticed that women tend to have a slightly greater rate of adaptation because they are seemingly “untrained” within the general population. The majority of high school females have spent less time in the weight room when compared to their male counterparts. Each population of females responded a bit faster because they had fewer adaptations earlier in their life.


These charts are simply meant to be used as a guideline. They are not concrete, guaranteed results. Some individuals may respond greater, some individuals may respond slower depending on their ability. Use these as a means to hold yourself accountable while continuously improving your approach to the sport!

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