Shawn,

You should consider many different things but most importantly set up a year long lifting and throwing plan. You need to learn how to cycle your workouts through out the year in correlation to your throwing and competition schedule. A 5/5/3/3 scheme all year long won’t cut it any better than a 15/12/10/8/8 scheme.

Fast/ explosive movements (snatches, cleans, squat jumps) should be done first in a work out followed by your slower/power movements (squats or deads). Day one should include these lifts with day 2 your chest and back. You should throw prior to lifting. Remember you’re a thrower first then a lifter. Lifting supplements the throw. Most track and field throws work outs will benefit your development. You may consider calling a local college program and see what their throwers do.

Hey Shawn,

This is Tony.  Steve is right in that you should cycle your workouts, or as I call it, periodization.  In a nutshell, you choose a timeline (example would be between now and the Minnesota Highland Games).  That would be considered a macrocycle.  Within the macrocycle are mesocylces, which are typically one month in length.  Your mesocycles would be your power cycles, strength cycles, endurance cycles, etc.  Then within those mesocycles are smaller microcylces which are typically one week in length.  The goal of periodization like this is to prepare an athlete for competition in which they can maximize their very best performance on that particular day.  The length in cycles is dependant upon the sport, etc.  For example, for an olympic athlete, their macrocycle is 4 years in length.

There are literally hundreds of combinations of workouts that you can perform within these cycles.  The key is to find the ones that will work best for you, giving you the greatest benefit while of course mitigating the risk of injury. 

Give me a call sometime and maybe we can hook up for a workout or two.  I personally don't write down anything as I prefer to train instinctively, so I won't have any programs per se, but I may be able to give you a few pointers from both a competitive and personal training standpoint of which you can add to your repertoire. 

Keep training hard, but smart, and we'll talk to you soon.

Shawn,

Shoot an email to me at mailto:trootes@wellbridge.com - trootes@wellbridge.com or mailto:anthony.rootes@securitasinc.com - anthony.rootes@securitasinc.com and I'll shoot you back an email with my numbers.  Thanks.