Monthly Archives: May 2011

What’s Up Everyone.


Ever hear of a deload week? Deload weeks are essential to avoiding plateaus and making sure you peak at the right time for the big games and meets at the end of the season.


At Primal, we deload every 5th week of our training cycle. During these weeks, we lighten up the weight and start using a lot more bodyweight training methods. This allows our bodies to fully recover in preparation for the heavy weight we are going to be throwing at it for the next 4 weeks. Something else crazy happens too.


You feel fresh. Energized. Aggressive. You get really hungry to hit the weights harder. Usually at the end of a deload week you are so fired up to get back in the gym and start hitting the heavier weights that you can barely stand it.


Check out the bodyweight deload training we hit this week.




No weight involved. Your bodyweight is all that you need. Sure the reps might be a little higher but it is a great way to let your body rest without completely taking a week off. This is also the reason why we deload for two weeks before the state championship meets at the end of the year. Your body gets fully healed up and restored. You get more aggressive. You get really fired up.


So take the time to take some time off. Don’t completely rest and sit on the couch with a bag of chips. Simply train with less weight or with just your bodyweight. You will thank me for it.


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Hey everyone,


Happy Memorial Day. I hope you take this day to enjoy time with your friends and family and relax.


For many athletes around the US, the track season has ended and their summer vacations have begun. In the colder weather states the season is still going on. In New England, the individual State Championships are this weekend and the New England Championships are next Saturday. We are almost done, and the pressure is starting to build.


Memorial Day happens to fall right before the biggest two meets of the year for our varsity athletes. Many coaches see this as an annoyance because it interferes with a practice day right before a huge meet. I see it as a blessing. This time of year the nerves are getting higher and higher and it can get to a young athlete. I see Memorial Day as a well needed break from practices and school where an athlete can relax, get rid of some of the stress, and focus on something other than track.


When Tuesday rolls around, it’s on. Back to practice, back to being anxious, back to the circles and javelin runway.


For today, chill out and enjoy a burger with your families and friends.

Good afternoon,


I hope you are having a fantastic Friday. There are some big meets happening this weekend. Big meets. District Championships. State Championships. Major Invitationals. Do you have your head right?


Here’s what I mean. A lot of really great throwers out there let the pressure get to them. More than that, they let little mistakes get to them. Think about it this way. If the top golfer in the world hits a bad shot, does he hit 500 more bad shots in a row? No. He shakes it off. He doesn’t think about it anymore. That mistake might not happen again for 6 months.


Sometimes you get so great at throwing that you can coach yourself. You know what you are doing wrong. So you let it get to you. It gets in your head. It eats away at you. If you know what you are doing wrong, you know what to do right.

Watch the video below to learn how to stop being a headcase!




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Do you have a jumper? Are you a jumper?


Hey everyone. Thanks again for checking out this blog and making this the new hub of throwing information on-line. The response to these videos has been awesome so tell your friends and colleagues about so they can get in on the action.


Today I cover one of the biggest problems I see happening at the end of the season. Athletes with great power positions lose their timing and turn into jumpers. Check out the video below to see what I mean.




So you see, reverting back and correcting some big problems with beginner drills that you might have used at the beginning of the season can help you even at this late time during the season.


Go out and give this a try. If your throws are heading down the sector lines and not right down the middle and if you aren’t feeling that “pop” at the end of the throw, you aren’t extending all the way and might be jumping before you finish the power position.

Hi all,


So here’s the rub. You know how to block correctly. You know the footwork, the progression, you’ve got the timing down pat. Problem is, you are out of control and fall out the front of the circle.


No way are you going to speed it up. That would just make you more out of control and foul even worse. So you slow it down. Problem gets worse. So you slow it down even more. It gets even more worse.


Now you are stuck. You need speed to throw far, but how do you do it and keep control? Watch the video below for the answer.




Hope this helped. Please keep sending in those questions. Drop a question in the comment section below. Also, make sure you sign up for the newsletter on the right. You get almost 1 hour of free videos and a weekly free newsletter packed with information.


Coach Matt

Good morning everybody,


To add to yesterday’s blog post, here is a video to further explain the idea that sometimes you need to move backwards before you can more forward.


Please keep in mind that drills are a fantastic way to progress. This time of year you need to record and watch your technique, find a drill to correct a problem, and improve your throws that way. You need a great foundation before you can start building on it.


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Coach Matt

Hi everyone,


What a weekend I just had. Crazy, hectic, but 100% worth it.


Drove down to New Jersey (aka the Dirty Jersey) Thursday night to attend the Underground Strength Certification with Zach Even-Esh. 3.5 hour drive took me 5.5 hours on the way down. Hotel was sketchy (but not as sketchy as the Days Inn in Atlanta).


One thing Zach says that I 100% agree with is that you have to constantly invest in your education. You have to keep learning. As soon as you stop learning you get stale and risk not giving the best training info to your athletes.


I am so glad I went down. What an experience. The biggest thing I learned is not how to progress, but how to regress. Let me explain.


When I learned to lift weights, I learned to squat by squatting. I learned to bench by benching. I learned to deadlift by deadlifting. You know what I mean. I didn’t have that hard of a time learning because I grew up on a small ranch. I split wood by hand. I stacked it all up. I took care of the cows. Carrying 100 pound bags of grain, throwing hay bales around, and farmers walking with buckets filled with water were part of my daily chores.


Almost every athlete I train and almost every new athlete I take on doesn’t have this background lifting heavy stuff and working this hard. It just doesn’t happen anymore. Before this weekend when someone younger or new to lifting came in to train with my group I would sometimes scratch my head. Not anymore.


Now I have a better handle how to regress. This is sometimes more important than progress. If an athlete isn’t strong enough to bench press, you have to know how to get them strong enough to lay on that bench. Maybe it’s push ups. Maybe it’s ring push ups. If an athletes back, hips, and hamstrings aren’t flexible there’s no use trying to get them to squat. They are just going to get hurt. You need to know how to regress and work backwards to get to a point and start from there.


The same can be said for track and field throwers. You need step by step instruction on how to instruct your throwers. If something isn’t going right, you need to know how to work backwards, find the problem, correct the problem, and THEN progress forward.


I am constantly breaking down my throwers and correcting smaller issues. Now I can do the same when they are in the gym lifting and training. This is essential for building healthier, stronger, more explosive athletes.


Thank you for checking out this site and coming here to continue your education. Make sure you keep telling your friends about Also, sign up for our newsletter and get your two free videos. That’s almost one hour of free information on how I get my athletes so strong and successful.


Thanks again,

Coach Matt

Hi everyone,


Today we have an oldie but a goodie. This is the very first discus video that I shot in the series. Lots of views, lots of hits, but I still get lots of questions about this topic. Rim weight.


Open a track catalog and you see close to 25 different discuses. Different brands, different rims, different rim weights. So how do you choose? How do you know the discus you select is going to help your throw?


Watch the video below and let me know if you have any questions.




So with all the different brands, rim weights, high spin, low spin, this is really all you need to know.


Make sure to keep spreading the word about The best way? Look at the Facebook app on the right and clickk the “Like” button.


Coach Matt Ellis

Hi all,


Primal continues to grow every day. More and more athletes and coaches just like you are finding out about PrimalATC and realizing this is the place to come for top quality track and field instruction.


Today’s topic is the #1 question I get whether it’s on this page, on Facebook, or on YouTube…Implement weights.


Watch the video below to find out EXACTLY what the correct implement you should be using. You might be surprised at what you learn.




Hopefully this helped clear some things up. Make sure you keep spreading the word about The best way? Look over to the right side of this page and click “Like” in the Facebook section.

Hey throwers and coaches,


Well, it was bound to happen.


Someone sent me a question about an infomercial, “Insanity based” off season training program.


Look, the infomercials are great for selling these products. Do they work, you bet. It gets out of shape people off the couch and moving. If they move enough, they lose weight. If they have a great diet and commit to the training, they look great.


This doesn’t necessarily mean they are in great shape to throw.


Check out the video below for more info.




So I guess what I’m saying is this: You can work out to look better on the beach or train to be a better athlete. People who have great bodies won’t necessarily be great athletes. But great athletes probably have great looking bodies.


Function will always trump form.


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