Trackwired: Our throws training program is designed by elite coaches that have developed national caliber throwers from the United States and numerous federations across Europe. This programming has produced a variety of throwers of all ages including multiple athletes throwing over 60’ / 18.30m shot put and 180’ / 55m discus marks. Quality throwing requires strength, explosiveness, and quality sequential timing technique to apply as much force as possible from the ground through the implement. Our Trackwired training program will give you all the tools necessary to throw farther than you ever have before.

*This discus/shot put training plan is an instant digital download backed by powerful administration tools that allow customization by inputting individual personal bests or goals to calculate training for both male and female athletes, accessed immediately after purchase on desktop and mobile devices.

Training Plan: Our throws training programs include detailed daily workout and video instruction that teach athletes to develop a consistent move out of the back to insure proper power throwing positions. Our videos will give you specific drills help you learn the proper rhythm, balance, and power position of both throws. Our programs are designed to encompass a base training cycle and in-season programming from calendar lengths of 8 up to 20 weeks in length. Our detailed video instruction will take you step by step from warm up to cool down showing exactly what needs to be done for all of your conditioning and throwing drills. This program will not only train you physically but will give you a good visual understanding of the importance of quality balance and rhythm out of the back all the way through good body position at the point of release.

Beginner: This includes youth athletes up through the younger high school ranks. We have designed this program for age group athletes keeping things basic and to the point. Younger athletes must find interest and success in our sport. We have kept this at the forefront of our mind keeping the training basic and the volume limited with an understanding that most practices must be kept short in duration and teach the very basics in sprinting, jumping, and throwing.

Intermediate: Our intermediate level is designed with high school age athletes in mind. At Trackwired we understand the wide variety of age, motivation, and talent levels that are included in this group. The volume and technical component of this programming is a significant step up from the beginner level; however, we feel confident that the drills added into this intermediate training program will give you all the information and training you need to truly become a student of the shot put and discus. This level prescribes a training volume that is appropriate to challenge the athlete while giving them the opportunity to see improvement on a daily basis.

Advanced: Our advanced level throws program is designed for the elite level high school athlete through college and into the professional ranks that have proven they have the ability to train at the highest level. This program includes higher volume conditioning, higher intensity plyometric drills along with specific shot put and discus drills for advanced athletes looking to take their training to an elite level. If you want to be an elite thrower you must get stronger, more explosive, and more technically sound. Proper posture, rhythm, and sequential timing are essential in maximizing your throw. This prescribed training plan will challenge you in terms of volume and technical work pushing you to become the elite thrower you desire to be.

To Activate Training Plan(s): After checkout, you will be taken to an orders summary page where you will receive a link to activate the digital training plan(s) purchased. You will also receive an email that will direct you to the orders summary page to activate the digital training plan. After clicking on the link to activate the plan, you will create a free Trackwired.com account. This account will give you full access to the plan purchased as well as 1400+ track and field instructional training videos. The purchased plan will be loaded into your Trackwired “My Training Plans” tab. From there you will be able to customize the digital training plan with a personal goal time and import into to your Trackwired training calendar. The personalized training program will then be synced and available via both your desktop and mobile device, with specific interval training as well as step by step 30 second video instruction for every technical component of your training.

Throws

Discus and Shot Put (Glide)

Javelin Throw

Decathlon

Heptathlon

FEATURED TRAINING PLANS

100m/110m High Hurdles

300/400 Meter Hurdles

800 Meters

Decathlon

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High Jump

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