CT Forum - Can't Find a Post

When CT did his forum he posted a routine for a shot putter. If anyone has this please post or pm me. Thanks.

I’ll throw ya a bone. I think this is the post bro.

Christian Thibaudeau
12/06/03
11:41 PM

A shot puter should follow a shot put program :), not a football or olympic lifting program.

Shot puters first need brutal strength in all the muscles of the body. Staple exercises should be:

  • Bench press and incline bench press
  • Push press
  • Back squat
  • 1/2 squat
  • 1/4 squat
  • Romanian deadlift
  • Power clean from blocks
  • Power snatch from blocks
  • Barbell rowing

Do not use all these exercises at once! You can use a modified pendulum approach…

Week 1 Hypertrophy
Week 2 Strength
Week 3 Power
Week 4 Strength
Week 5 Hypertrophy
Week 6 Strength
Week 7 Power
Week 8 Power

HYPERTROPHY WEEKS

DAY 1 and 3

  1. Bench press 3-5 sets of 6-8 reps
  2. Military press 3-5 sets of 6-8 reps
  3. Barbell rowing 3-5 sets of 6-8 reps
  4. Shrugs 3-5 sets of 6-8 reps
    Several weighted abs drills

DAY 2 and 4

  1. Romanian deadlift 3-5 sets of 6-8 reps
  2. Full squat 3-5 sets of 6-8 reps
  3. Lunges 3-5 sets of 6-8 reps/leg
  4. 2/1 leg curl 3-5 sets of 6-8 reps/leg
    Several weighted abs drills

STRENGTH WEEKS

DAY 1

  1. 1/2 back squat 6-8 sets of 3-5 reps
  2. Deadlift 6-8 sets of 3-5 reps
  3. Goodmorning 6-8 sets of 3-5 reps
    Several weighted abs drills

DAY 2

  1. Incline bench press 6-8 sets of 3-5 reps
  2. Military press 6-8 sets of 3-5 reps
  3. Close-grip bench 6-8 sets of 3-5 reps
    Several weighted abs drills

DAY 3

  1. Barbell rowing 6-8 sets of 3-5 reps
  2. Barbell power shrugs (lift with traps and calves) 6-8 sets of 3-5 reps
  3. 1/2 deadlift with a snatch grip (bar starts 1" below knee cap) 6-8 sets of 3-5 reps
    Several weigthed abs drills

DAY 4: optional “beach work”

POWER WEEKS

DAY 1.

  1. Bench press 4-7 sets of 1-3 reps
  2. Push press 3-5 sets of 3-5 explosive reps
  3. Ballistic bench press 3-5 sets of 5 reps (20-30% of max bench press)
  4. Plyo push ups 3-5 sets of 5-10 reps
  5. Medicine ball throws from chest 3-5 sets of 5-10 throws

DAY 2.

  1. Full back squat 4-7 sets of 1-3 reps
  2. 1/2 back squat 3-5 sets of 1-3 reps
  3. 1/4 back squat 2-3 sets of 1-3 reps
    Several weighted abs drills

DAY 3.

  1. Incline bench press 4-7 sets of 1-3 reps
  2. Push press 3-5 sets of 3-5 explosive reps
  3. Speed bench press (50%) 5-7 x 3 speed reps

DAY 4.

  1. 1/4 back squat 4-7 sets of 1-3 reps
  2. Power clean 4-7 sets of 1-3 reps
  3. Jump squat (20% max squat) 3-5 sets x 5-8 reps
    Several weighted abs drills

thanks