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Elite Hammer Lift Program




The Throws U hammer program is a pre-made program that is designed to increase speed and power in the weightroom that will transfer to your throws in the circle. The strength program is specific to hammer throwers. Throwing prescription is not included.


The program includes:

  • Warm up exercises
  • Hammer specific warm up drills
  • Lifting program
    • Olympic lifts and variations
    • General strength lifts
    • Accessory/injury prevention exercises
  • Special Strength exercises
  • Mobility exercises


The training program is meant to be done 5-6 days per week, and last 4 weeks. The program is periodized for the current point in the season and training year. New programs are released on the 1st of each month.


This is an elite level program, if you would like our entry level program, you can find it HERE