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Old 07-25-2010, 12:02 PM   #1
Edwin Burlton
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Bodyweight training for shot put

Basically, my fitness goal for this year is to out-do someone's impressive feat of winning both the 100m and the 1500m at my school sports day and win two even more different events - the 1500m and the shot put (I'm already one of the best runners, and the shot put standards are pretty low, so I think this is acheivable). However, the only gym access I have is for rowing land training (which I do even though I don't row...fitness dedication), and our sessions are planned for us. While we do the right sort of lifts (cleans, squats etc) it's hardly ever the heavy, one-rep max stuff that would be useful for shot put (and most sessions are just ergos anyway). So my shot put training will have to be mostly with bodyweight.

What would some useful bodyweight exercises be for the shot put?

Ideas I've had so far are the advanced shrimp (http://www.youtube.com/watch?v=5EJtZsA43vI), which I can do fairly well, and I could do travelling jumps from the bottom position of it to make it more shot put specific. Also one arm clap-press ups with my feet elevated. Any more ideas?
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Old 07-25-2010, 05:29 PM   #2
Brent Eno
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Re: Bodyweight training for shot put

Advanced shrimp would help. Try to find an empty beer keg. Performing overhead tosses and spinning tosses would be conducive to helping shot put power, i think. Clapping push-ups might help build explosive upper body power.

But I think your best bet is to find a way to use the weights for heavy clean and jerks and snatches. Try to work something out with whoever plans the sessions. A little bribery never hurt anyone.
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Old 07-25-2010, 06:36 PM   #3
Jamie J. Skibicki
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Re: Bodyweight training for shot put

I think the best bow excersive for getting good at shot is to run to the nearest barbell, and do heavy triples. Make the run a sprint. Take breaks if you need to.
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Old 07-25-2010, 06:48 PM   #4
Chris Mason
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Re: Bodyweight training for shot put

This gym won't let you use the weights for strength training?
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Old 07-27-2010, 07:53 PM   #5
Steven Low
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Re: Bodyweight training for shot put

Proper sprinting...

But really you need to get access to lifting heavier..
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Old 08-08-2010, 12:08 PM   #6
Edwin Burlton
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Re: Bodyweight training for shot put

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Originally Posted by Chris Mason View Post
This gym won't let you use the weights for strength training?
It's rowing-specific training so most of the lifting is quite high-rep.
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Old 08-08-2010, 12:27 PM   #7
Katherine Derbyshire
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Re: Bodyweight training for shot put

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Originally Posted by Edwin Burlton View Post
It's rowing-specific training so most of the lifting is quite high-rep.
Huh?

A does not imply B.

Sounds more like: S&C coach has no idea what he's doing, but at least if we stick to light weights no one is likely to get hurt.

Katherine
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Old 08-10-2010, 09:01 AM   #8
Derrick Clark
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Re: Bodyweight training for shot put

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Originally Posted by Edwin Burlton View Post
Basically, my fitness goal for this year is to out-do someone's impressive feat of winning both the 100m and the 1500m at my school sports day and win two even more different events - the 1500m and the shot put (I'm already one of the best runners, and the shot put standards are pretty low, so I think this is acheivable). However, the only gym access I have is for rowing land training (which I do even though I don't row...fitness dedication), and our sessions are planned for us. While we do the right sort of lifts (cleans, squats etc) it's hardly ever the heavy, one-rep max stuff that would be useful for shot put (and most sessions are just ergos anyway). So my shot put training will have to be mostly with bodyweight.

What would some useful bodyweight exercises be for the shot put?

Ideas I've had so far are the advanced shrimp (http://www.youtube.com/watch?v=5EJtZsA43vI), which I can do fairly well, and I could do travelling jumps from the bottom position of it to make it more shot put specific. Also one arm clap-press ups with my feet elevated. Any more ideas?
Well, add plyometric exercise's for the upper and lower body.
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Old 08-10-2010, 09:52 AM   #9
Joe M. Jatczak
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Re: Bodyweight training for shot put

You said this was for your schools 'sports day', is this like a once a year thing that the entire school does, or are you on the track team? Also, how far do you currently throw? You said the standards were pretty low, how low did you mean?
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