Is there a minimum distance you're looking to hit in order to be competitive?
I'm positive Dan John has a ton of info on throwing, just not here on T Nation because it's not totally on topic.
But from his 4 Pillars of Strength Training article:
"Not long ago, Doug Dunagan talked with Brian Oldfield about his training. Brian is a legend in the strength sports — he's the first man to throw the shot 75 feet. Go ahead, pick up something 16 pounds and throw it. If you measure half of Brian's effort, you're probably in the 1% club.
Doug described Brian's lifting like this:
"His lifting was done on Mondays and Thursdays, and he generally worked with five sets of doubles. On the push press and front squat, he did triples. Sometimes he did ten sets because often he felt that his fifth set was the easiest."
Bench: 5x2 401
Clean and press: 5x2 364
Snatch (split and squat): 5x2 250
Front squat: 5x3 465 (500 single)
Push press/jerk: 5x3 365-450
Brian had a little formula that still makes sense. To add a foot to one's effort in the shot put, you need to add 15 pounds to your max on each lift. Brian's workout was the same for this period: Tuesday and Thursday he'd repeat all five lifts."
An in-person coach would be the best bet. Either hiring one or asking to "sit in" on a high school or college practice as long as you don't interfere.
I'd suggest eating like an athlete. Whatever that means.