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Strength Training for Masters Throwers

So you are over the age of 35 and you want to throw as far as possible as a masters shot put, discus, hammer, weight, or javelin thrower. You might have thrown when you are in college and are picking the implements back up after 15 years of not competing. Maybe you are a throws zealot and have been training your entire life? Or maybe you have never even thrown before and you are looking into getting started into one of the best pastimes any strength-oriented person can get into? The only problem is you don't know how best to train your body to become as strong and powerful as possible while not getting carried away and hurting yourself.

We are going to break down how masters throwers should strength train, what the priorities should be in the weight room, and how to ultimately throw as far as possible no matter what age you are!


One of the most important aspects of masters training is to TAKE CARE OF YOUR BODY. It doesn't matter how impressive numbers you have in the weight room or how fast you can move a barbell if you end up getting injured while training and aren't even healthy enough to throw. This means having a proper warm up and focusing on mobility in order to maintain joint integrity and improve your overall movement.

Why can't Eddie Hall throw anywhere near as far as his strength numbers would suggest he could throw? Because he does not have mobility specific to the throw. You can be the strongest person in the world, but if you are too tight to move well and hit deep positions, you will not be able to maximize your distance.

Using mobility exercises that target the ankles, hips, thoracic spine, and shoulders will make a drastic difference when you are making technical changes in the circle. Spect at least 15 minutes before training using mobility to warm up, and 15 minutes after training or before bed to target any tight or sore spots, you will quickly notice improvements in your movement and throws.

Resistance Bands

The greatest aspect of training with bands is that they adapt to you. You can use bands for heavy resistance that won't risk injury and bodybuilding movements. You can use them to train plyometrics and mobility. Also they are a perfect way to simulate throws and feel out your technique without putting extra stress on your body.