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Elite Shot/Hammer Training Program




The Throws U shot/hammer program is a pre-made program that includes the best components of Dane Miller's strength and shot put knowledge and Sean Donnelly's hammer knowledge combined into a single program.


The program includes:

  • Warm up exercises
  • Hammer specific warm up drills
  • Throwing perscription
    • What types of throws to take
    • How many throws to take
    • Which implements to throw (intuitive implement conversion chart included)
  • 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 4-5 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