Shot Put training Help?

[Scott]

Im new to this site and I was wondering if anyone had any good weight training tips for the Shot Put event. Last year in high school I threw the 12lb shot and I was ranked 19th in state by the end of my senior year with a 52'10 throw. My best in practice was 54'9. Now I have been talking with a local college for a scholarship. In college you throw the olympic shot which is 16lbs!


When throwing in high school I weighed about 240lbs. My max bench was only 285lbs. Weak I know. But why I was good at this sport was because I had 155lb. shoulder press and was able to squat 225lbs. for 65 reps. Plus I had great techniquue and speed. That was only taking protein shakes.


I stopped lifting weights around the begining of November. I just started Lifting again at the begining of Janurary when I found out I have a chance for a scholarship. Currently I just got back up to the weights I was lifting in high school. But I had gained weight when I stopped Lifting.


I just started dieting a week ago and i have already lost 7lbs. I think it just may be water weight but I would like to get down to about 220-230lbs. Then bulk up. I just bought the BSN Cellmass, and No-Xplode which I am going to start using tommorrow. I hope using some sort of creatine will help me get my strenght up.


This is my current workout routine. If you guys have any suggestions please help!!


MON: Chest, Triceps, Calves, Abs


TUES: Quads, Hamstrings


WED: Back, Biceps, Calves, Abs


Thurs: Chest, Delts, Triceps, Abs


FRI: Quads, Hamstrings, Abs


SAT: Back, Biceps, Calves, Abs


SUN: Off


I also have been doing about 10-15 mins of cardio everyday.

[RoaringMad Mac]

Work out looks fine but You need to add in shoulder work. This is important when doing Shot put. You still have explosive power in your shoulders.


You should also be training like a Olympic lifter doing a lot of snatch and cleans Dead lifts with explosive power. The type of work out you are doing now is really along the lines of a weight lifter and bodybuilder which is against what you really want to accomplish. Here is in my opinion you could be doing.


Monday: Chest 12 total sets Bench press barbell, Incline press barbell, Dumbell press Incline ,Dumbell press Flat.


Tuesday Legs: Quads and hamstrings. Squats. Leg press. Again emphasis on explosion. heavy squats at that.hamstring work on a machine and stiff legged dead liftand on the Leg press. Legs really wide. If you don't under stand this one I will try to explain further. No more that12 total sets if you keep the weight relatively heavy and keep reps in the 8 to 12 rangeyou will not need to do anymore sets. Also do Calves with Heavy weight to build up strength in your calves for that last Ummppp in the shot


Wensday; RestRest RestRest. For you to perform right from those earlier heavy work outs you need to rest.


Thursday:Back: Dead lifts Power Cleans and snatch and clean. Yes they are different from regular Power Cleans snatch and clean will really emphasize explosive power.I would do 4 sets of Deads One warm up with three working setssame as powerclean and snatch and clean. On alternating weeks you could sub in snatch and cleans withDumbbell snatch and clean. This back day will set you up with 12 total sets enough to get you reallysweating.


Friday.Shoulders. Military Press standing, Seated front press. heavy dumbbell press slow and controlled. Your shoulders are prime real estatedon't injury them with excessive movements andby all means do not ever do Behind the neck presses for your type of work out.That is the on most dangerous exercise for a field athlete. This will give you9 total sets.


Saturday:Biceps and triceps: Straightbar curls, alternating dumbell curls. Close grip bench press,Skull crushers. Total of 12 total sets for the entire arm because on other days you are getting plenty of work onthese areas. you can alternatedifferent exercises of course,just don't do anymore than 12 total working sets. Also do cardio on this day. Run for endurance and sprints also.


Sunday: Rest Rest Rest again.


During the week I would only do cardio2 times a week but do it apart from your resistance work out. If you are in school you will have the time. Run for endurance inthe morning like a couple of miles or what not. and then calm down rest and to 10, 50 yardsprints to gain strength in running.


Keep your diet full of good protein and carbs for energy. Plenty of water too. In other words eat good. Show this work out to your coach and I bet hewill agree with me.


Good luck andkeep me informed.


See I was also a Shot putter in my time years ago Best throw was 58 ft. in college.

[Scott]

Thanks Man. I'm gonna give this workout a try this week. I really do want to succeed in college. I know I will, everyone thought of me as one of the harder working athletes in High School, considering Iwas one of the very few people that wasn'ton Steroids or Growth Hormones like the rest of my friends. The always got pissed at me because I was always evenly matched or better at them at certain lifts even when they were destroying their kidneys. http://www.illpumpyouup.com/forum/smileys/smiley17.gif


Thanks alot man I'll let you know how this workout goes for me this at the end of this week.

[RoaringMad Mac]

Cool, Just keep us posted. Win you win some meets scan the pictures and put them here.