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Speed Development Part 2 of 3: The Weightroom

Speed Development Part 1


You feel slow in the circle, you feel slow in the weight room. You feel stiff and tight, as though you weren’t meant to move weights fast. You notice it in your full throws, you notice that everyone else just seems to have more pop on their finish, they get to the front and smash, meanwhile you feel like you step through the circle and take a glorified standing throw. Is there SOME WAY you can improve this speed development in the weight room? Maybe there are some movements and tricks that will get you to finally move FAST!


Speed Development in the Weight Room

It’s very important to recognize that throwers can actually improve their speed in the circle by doing direct work in the weight room. This can be a complicated topic but when viewing things from a physiological perspective, it starts to make a bit more sense. As throwers increase their general strength, the goal is to absolutely enhance their dynamic movements. The problem lies in finding the transfer of training that carries over from the weight room, directly into the circle.


As throwers increase their strength in the weight room, they start to get obsessed with maximal strength. They love seeing their bench grow, they love seeing their squats grow and their heavy pulls, neglecting to recognize that these lifts are simply ancillary lifts used to make them MOVE FAST! Because it is EASY to gain brute strength, that is the easiest thing to focus on as an athlete and coach. But there is significantly more to it!


I know what you’re thinking...How can lifting really freaking heavy, actually help you move faster? There are few various methods that we use at Garage Strength and Throws University, many of these methods revolve around neuromuscular potentiation. As the neural drive is potentiated, the twitch force increases and muscle actions happen in a faster manner, the rapid action force an improvement in muscular organization, leading to greater control AND faster force development.


(Dane testing out his theories at the old Barn!)


By recognizing that general strength gains can have a strong impact on lifts that require coordination, we can then improve the lifts that require more coordination. As throwers enhance their coordination, they improve their technical literacy of movement from a mental perspective and from a physical perspective, leading to greater power output. Over longer periods of time, this rapid force development with impressive CONTROL will transfer over to the circle, from a physical and mental output.


By focusing on the right principles in training, the body becomes more coordinated, movement becomes more stable and in turn SPEED is developed.