T Nation

Discus Possibilities

I decided to join the track team mid-season this year just to see what it was like. I’ve been wanting something to focus my working out at (started lifting this past September). I really like discus, though I am not anywhere near good yet. I am a junior, and can throw 60-70 feet (though I’ve only done it for a few weeks). Now that track is over, I want to focus all my training at getting better at discus.

I am willing to devote 5-6 hours a week to training and want to make the most of my time. I am wondering what a good training program, diet, etc… would be suitable for me for the 6 months of the off-season.

I am also wondering the possibilities of how much is feasible for me to improve my throwing distance in that time. I am going to buy a discus soon. Help would be appreciated, and if you would like to know anything else, just ask.

Thanks.

[quote]hazerfazer wrote:
I decided to join the track team mid-season this year just to see what it was like. I’ve been wanting something to focus my working out at (started lifting this past September). I really like discus, though I am not anywhere near good yet. I am a junior, and can throw 60-70 feet (though I’ve only done it for a few weeks). Now that track is over, I want to focus all my training at getting better at discus.

I am willing to devote 5-6 hours a week to training and want to make the most of my time. I am wondering what a good training program, diet, etc… would be suitable for me for the 6 months of the off-season.

I am also wondering the possibilities of how much is feasible for me to improve my throwing distance in that time. I am going to buy a discus soon. Help would be appreciated, and if you would like to know anything else, just ask.

Thanks.[/quote]

Some OLifts would go a long way, good squats help.

My mate, does 55m or so with the mens discus also does a lot of BP and straight arm flies, Lower down with straight arms with his bench raised so his arms can go fully straight at the sides then he launches it up using his shoulders and pec muscle.

Diet, eat. Gain muscle and don’t get to fat. You want to be FAST FAST FAST.

Technique and timing is paramount. Your coach or a throwing coach will fix this for you.

Build a good basis of some type of Olifts, squats, bench press, straight arm flies.

Your abs and back should be very strong so work on that. There are hundreds of exercises to pick from.

My mate also throws a med ball against a wall from a seated position.

Koing

Thanks for the input. I’m really trying to figure out how to balance lifting with discus training (and medicine ball training etc…)

Countless technical drills and countless throws. Constantly strive to polish and improve your technique.

Note that repetition is important but doing endless crappy reps is not productive.

Your best bet is to have a coach or training partner. Look for track clubs in your area. I’m sure you’ll have a good time too. A far distant second would be to have people analyze your videos on some of the throwing forums.

In terms of strength, the legs, hips, and trunk are most important, followed by upper body. You are young, stick with the basics.

Remember - technique first, then strength.

Dan John was a thrower.
http://www.danjohn.org/

The Get Up Newsletter is free and all about lifting and throwing.
http://www.danjohn.org/getup.html

practice makes permanent so make sure your coach knows his stuff.

Overhead squats

Good stuff posted so far here but yea you need to be fast and as explosive as possible.

If your working by yourself without a coach. I would work on my stand throw and focus on that to get it perfect so that way when you eventually do do a full spin or start with south african technique depending on what your coach has you do your release from the power
position will be perfect that way you only have to work on your spin and putting it all together to end up in the perfect power position with a great release.

Just what ive experienced from working alone. Filming yourself also helps to see what ur doing right and wrong.Helped me get my stand throw form a pitiful 80 to a (high school) respectable 125 ft.
Same with shot put went form 38-44 ft that is.

Watching videos of professionals helped alot as well. Hope this helps good luck your senior year

[quote]hazerfazer wrote:
I decided to join the track team mid-season this year just to see what it was like. I’ve been wanting something to focus my working out at (started lifting this past September). I really like discus, though I am not anywhere near good yet. I am a junior, and can throw 60-70 feet (though I’ve only done it for a few weeks). Now that track is over, I want to focus all my training at getting better at discus.

I am willing to devote 5-6 hours a week to training and want to make the most of my time. I am wondering what a good training program, diet, etc… would be suitable for me for the 6 months of the off-season.

I am also wondering the possibilities of how much is feasible for me to improve my throwing distance in that time. I am going to buy a discus soon. Help would be appreciated, and if you would like to know anything else, just ask.

Thanks.[/quote]

www.macthrowvideo.com - great resource

drills to learn technique and more drills
medicine ball throws

Thanks a lot guys.
Do you think I should do something like a basic 3 day a week lifting program that incorporates movements specifically discus-related, maybe a hill sprint day, discus/medicine ball drills on those days as well and then actual throwing two days a week? Does that sound okay?

If not, any other suggestions would be appreciated.

only throwing 2 days a week? if you want to get better technique you should practice the event more.

[quote]superhero#1 wrote:
only throwing 2 days a week? if you want to get better technique you should practice the event more.[/quote]

Okay. I have to figure out how to work this out…because I have to get to the local elementary school field to throw and that’s not available til after 6 on weekdays. On my lifting days I would have lifted by then, and I’m not sure if my technique would be optimal after that. What is your opinion on throwing discus after having lifted?

I think for a beginning thrower in the offseason, throws 2x weekly + drills on other days is a very good place to start.

[quote]superhero#1 wrote:
only throwing 2 days a week? if you want to get better technique you should practice the event more.[/quote]

I agree. The discuss is one of the most technical skills to learn. It should be properly practiced to one degree or another 6 days a week.

You will still need to be explosively strong though – so work on explosiveness; this comes from the Olympic lifts as already stated.

[quote]hazerfazer wrote:
superhero#1 wrote:
only throwing 2 days a week? if you want to get better technique you should practice the event more.

Okay. I have to figure out how to work this out…because I have to get to the local elementary school field to throw and that’s not available til after 6 on weekdays. On my lifting days I would have lifted by then, and I’m not sure if my technique would be optimal after that. What is your opinion on throwing discus after having lifted?[/quote]

I would think you would be fine as long as you are working on technique and not trying to set PR’s every time you throw. I threw Jav in HS and college and sometimes you could only get in the gym before your practice.

Just make sure that you aren’t trying to go 100% every time you step in the circle. Spend some days on standing throws, some days just working your spin, etc. Technique is very important at this point. 90% of your competition will be trying to muscle it out there, and it will be obvious by their flight.

I have coached the throws for years, throw, throw, throw, and throw shot hammer weight javelin as well, they help and you could end up being better at them!

Just enjoy the sport!

weight training i love, but for starting off all you need is squats!

Squats twice a week and throws three to five times if you can.

Eat a healthy diet, not specialised.

again welcome and enjoy the sport.
Leo

[quote]Modi wrote:
hazerfazer wrote:
superhero#1 wrote:
only throwing 2 days a week? if you want to get better technique you should practice the event more.

Okay. I have to figure out how to work this out…because I have to get to the local elementary school field to throw and that’s not available til after 6 on weekdays. On my lifting days I would have lifted by then, and I’m not sure if my technique would be optimal after that. What is your opinion on throwing discus after having lifted?

I would think you would be fine as long as you are working on technique and not trying to set PR’s every time you throw. I threw Jav in HS and college and sometimes you could only get in the gym before your practice.

Just make sure that you aren’t trying to go 100% every time you step in the circle. Spend some days on standing throws, some days just working your spin, etc. Technique is very important at this point. 90% of your competition will be trying to muscle it out there, and it will be obvious by their flight.[/quote]