Is it really Wednesday already?
Wow. This week is flying bye. You know what they say, time flies when you are having fun.
Time also flies when you are coaching 25 athletes at night, caring for an 18 month old during the day, publishing a new e-Book, and creating videos and blog posts.
But I love it. And that’s why I do it.
I am also keeping the Starbucks up the street in business!
Sometimes when you are feeling tired or run down, you gotta stand up, get fired up, and attack the day.
Throwing taught me about breaking through barriers.
Unfortunately, I didn’t have a whole lot of help when it came to strength training and conditioning when I was in high school and college.
That’s why I am so passionate about helping other athletes reach their goals and why I am so passionate about strength training.
Following along with yesterday’s post, today I am covering another exercise that appears in the new e-Book, The ULTIMATE Off Season Strength Training Guide for Throwers.
Today is all about the Recline Row. Ever heard of it? I used to call it a “Fat Guy Pull Up” when I was in college. These are great when bodyweight movements like pull ups give you some trouble. Check out the video to learn more.
There it is, the Recline Row. These appear in the new e-Book a few times and are a killer on your back, biceps, forearms, grip, and core. Give them a try today and see what I mean.
Just a few more days until the book goes live on this site. Make sure you sign up for the free newsletter on the right. Enter in your e-mail address in the box. Once the book goes live, you will be the first to find out and get your paws all over it. Simply download it to your computer, laptop, tablet, phone, whatever you have. You can print it out too, if actual paper books are your thing.
Hope to hear from you real soon.
Coach Matt Ellis
If you received the newsletter on Sunday, you read that the emphasis of this blog will be switching from throwing form and technique to training ideas and technique.
It’s the preseason. Not a lot of throwing technique questions are coming in. This is crunch time. Now is the time when you should be in the weight room working on your strength and conditioning getting as strong and explosive for the upcoming indoor season.
I am releasing a new e-Book sometime this week. The book is called “The ULTIMATE Off Season Training Program for Throwers.” This book is a full 13 week training and conditioning program 100% mapped out for you to follow along and get you in crazy shape for track season.
In this book, all you need are the basics: Squat Rack, Bar, Plates, Dumbbells, Bench, and a Pull Up Bar.
One of the exercises you will be doing is a Goblet Squat. This is a great exercise for throwers. It loads the squat in the front of the body and gets you to sit back farther. This opens up the hips, stretches the hamstrings more, and makes you keep your core very tight. Check out the video below to learn more.
So there you have it. You should try implementing these into your current training plan. You will feel the benefits of sitting back farther and your low back and legs will thank you for it.
The book drops in a few days. I put my all into writing this and I hope you take advantage of it. As soon as it goes live on the site, I will be announcing it to my newsletter list so make sure you enter in your e-mail address on the right to sign up.
Sorry for the late blog post today. I am in NJ at an awesome coaching and business seminar. I always invest in my education so I can bring the most up to date and best content to all of you.
I love you guys and appreciate so much that you come here to read this blog and watch my videos.
Make sure you sign up to the newsletter over to the right————————->
This seminar has given me so many new ideas that I will be releasing on Sunday when I send out my weekly newsletter.
Make sure you sign up. I hate spam and don’t send things every day. The people who have already signed up know that what I share is 100% free information that is beneficial for your training and coaching.
On to today’s blog post and video. Today is all about staying low in the middle of the glide shot put and keeping your throwing trajectory at the correct angle.
In beginners, there is a lot of emphasis on using the entire circle and getting your body moving backwards super fast and low.
This sometimes causes a “hump” in the middle of the throw and knocks the smoothness and trajectory out of whack. Watch the video below to learn more.
So there you have it. You need to start a little higher until you get the idea about sucking that leg under you and keeping the back low. Once you get the idea, you can start to lower your body position every so often until you are able to produce the most power to that throw.
Sunday I will be sending out that weekly newsletter to everyone on the mailing list. If you aren’t on that list, you will seriously be missing out on some huge announcement.
Talk to you on Sunday.
Coach Matt Ellis
Today I am going to a local high school to talk to their wrestling team about training this fall at Primal. As I was thinking about what I am going to say, it dawned on me.
Wrestling season here in RI is only 11 weeks away. That means indoor track season is only 11 weeks away.
That’s not a lot of time. If you haven’t been throwing or practicing your technique, you better start soon.
If you haven’t been lifting or doing any weight room training, you better start ASAP.
If you haven’t even thought about throwing since the end of track season last year, you are WAY behind.
Get on it. I have a great book launching this weekend that is a complete off-season training routine for throwers. Lifting, plyometrics, and grip training.
All laid out for you. All you have to do is follow along step by step and write down your results.
Stay tuned this Sunday for the official announcement to the newsletter recipients. If you haven’t signed up for the newsletter, you better get on it.
Today’s post and video is all about using the entire circle for the glide technique. I always see beginner throwers, guys and girls, being told by their coaches to start all the way in the back of the circle.
I’m talking freshmen girls who are only 5 feet tall. Shorter guys who can only glide through half the circle. And the coach wants their toe all the way up against the ring?
It’s not fair, it’s not realistic, and it is actually hurting their distances and their throws. Watch the video below to learn more.
So there you have it. I am traveling this weekend down to New Jersey for a clinic. Even though I am leaving late tonight, I will still do a blog post for you tomorrow to make 5 for the week.
I love doing these posts and helping out throwers. Make sure you spread the word to the throwers you know. Like the YouTube videos on Facebook, ask your questions, and click the Facebook “like” button to the right.
I hope I get to answer your questions soon on this blog.
Coach Matt Ellis
Thank you to everyone who voted for me last night as one of the Fitness Industry’s Top Rising Stars.
I didn’t win, but I did get 17th out of about 60 top names in the fitness industry. Many of these names have been at it a lot longer than me and work at facilities with thousands of members. Cracking the top 20 is a huge honor.
I appreciate your help with this and promise to continue providing all of you with the best track and field throwing and training material possible.
Today’s video is all about speed. Speed is 100% necessary to have longer throws. The faster you can move in the circle or on the javelin runway, the further you can throw, right?
Not necessarily. Check out the video below to learn why too much speed can sometimes be a bad thing.
Speed can sometimes hurt your throw, especially if you are not ready for it. If you are just learning the proper form and technique, adding a lot of speed will throw off your timing, balance, and coordination. Your form will be bad and your throws will suffer.
Make sure to add in speed gradually and don’t get crazy.
Acceleration is the key. The idea is to reach your top speed at the very end of the throw. Start moving at a medium pace, accelerate in the middle of the throw, and finish off the release as fast as you can. Your form won’t be sacrificed and you will have longer, more consistent throws.
In the next 48 hours I will be releasing my new book, “The ULTIMATE Off Season Training Program for Throwers.” I didn’t hold back when I was writing this so I could give you the best information possible on how to get stronger, more powerful, and more explosive for the start of track season.
Indoor track starts up in about 3 months. This is the perfect opportunity to focus your training and get prepared. If you don’t have a plan to get yourself to the top strength and power by track season you need to get a copy of this as soon as it comes out.
How do you find out when it is available? Enter your e-mail address above and you will be put on a list to receive word as soon as the book is available for download.
Hope to hear from you soon.
Coach Matt Ellis
Big thanks for checking out the website today. Today is a very special day for me. Voting has begun to decide who is the top Rising Star in the fitness industry. I was nominated by my friend and mentor Zach Even-Esh. Voting started last night. If you still need to vote, here is the link:
Scroll down until you see my ugly mug and vote for me. From the looks of things, I am the only coach surrounded by a heap of weight loss, bootcamp style trainers. You can vote as many times as you want. Just hit the refresh button and vote again.
So take the day off work, stay home from school, and vote a few thousand times.
On to the blog post for today. Today is the last day covering the prevention of lower back pain in throwers. This is a subject near and dear to my heart because I suffered with low back pain throughout my entire track and field career.
On day 1, you learned about the causes of back pain. Day 2 covered how to stretch the affected areas. Day 3 you visited with my chiropractor and former javelin thrower, Dan Denette.
Today is all about getting the hamstrings, low back, and hips stronger. In this video I cover 2 exercises that you can do after your warm up but before any heavy lifting or throwing to improve your low back health. Check it out.
There you have it. Improved flexibility and strength in the hamstrings, hips, and low back with just 2 exercises. Try these out today and let me know what you think.
This week I will be releasing a new book designed specifically for throwers. This book is 60 pages of training and conditioning information with a full 13 week training template that you can follow to maximize your strength gains.
It is in the final editing stages.
Just like the last big giveaway, the newsletter recipients will get the first crack at this. Make sure you sign up for the newsletter so you get first dibs on this great off-season training book. The sign-up form is at the top of this webpage.
Coach Matt Ellis
Happy Monday. I hope you all had a great weekend and are pumped up for another great week of throwing and training.
Football is on TV and that can only mean one thing: Indoor track season is right around the corner.
In just about 3 months, you will be attending your first track meets and competing against other throwers.
If you have been reading this blog, viewing the videos, and practicing all summer, you will have no problem.
If, like 99% of throwers out there, you sat on your butt all summer and did nothing, good luck to you. Hopefully you don’t have to throw against a committed athlete who trained all summer and has the desire to win at all costs.
Today’s blog continues our discussion of lower back pain for throwers. Today I visit my chiropractor for an adjustment and a short interview. WATCH THIS! This is very important and will help your perform at your best and be a healthier athlete.
As you can see, nothing I have written in the past few days has had anything to do with fixing. It is all about PREVENTING. Just like doing preventive maintenance on your car or on your teeth, preventive steps are needed to keep your back healthy and pain free.
I know, I know. Your back doesn’t hurt now so why go through the trouble?
I said the same thing a few years ago right before I got badly hurt. You need to take precautions. Get adjusted. Find a professional to help you get healthy.
If NBA, NFL, MLB, MLS, and other professional athletes use chiropractors to stay healthy, you should too.
If you are in the Boston area, you need to check out Denette Family Chiropractic. Dr. Dan and Dr. Kris are the best.
Check back in tomorrow to learn three of my favorite exercises to strengthen your hamstrings, hips, and lower back.
Coach Matt Ellis
Alright guys and girls, it’s Friday. Hope you have a great weekend. I have some things for you to try this weekend to help you move better and feel better.
Yesterday you read about lower back pain. It’s something that happens to almost every thrower during their careers.
And yesterday you watched a video explaining why. Flexibility is the key factor to preventing lower back pain and increasing lower back health.
You see, the lower back, hips, and hamstrings are all connected. They all work together as one unit. If one isn’t working correctly or can’t get in the right position, the others will pick up the slack, wear out faster, and get hurt.
That’s just the way it works.
Today’s video is all about getting the hamstrings, hips, and lower back more flexible. Check it out. Use these techniques to get more flexible and healthier.
There you have it. On Monday, I will hit you with Part 3. Part 3 is all about strengthening the hips, hamstrings and lower back to help make you more resilient and further prevent injury. So make sure you check out yesterdays post again and tune back in on Monday.
Have an awesome weekend. Go out and throw and enjoy the great weather. Let me know any questions you have about training or your form and technique and I will get them answered for you here on the blog.
Coach Matt Ellis
I can think back to my throwing career and to the injuries I had during that time. I am sure if you have ever been injured, you know what it feels like.
Injuries are awful. The pain hurts but not being able to throw or train can sometimes be worse.
One of the most common injuries with throwers (something that still bothers me to this day) is lower back pain. Sometimes it is a mild sprain and sometimes it can turn into a herniated disc or even require surgery.
Surprisingly, the number one reason I see low back pain in the throwers I coach has very little to do with the lower back. Many times, it is inflexible hamstrings and immobile hips that lead to lower back pain.
The reason? The lower back, hips, and hamstrings are all connected and work together. If one part breaks down or is not working correctly, the other parts will take over and wear out faster.
Think of it like a car. If you have a car with a bad gasket it might use too much oil. If you don’t keep adding oil, something vital to the engine might break down. If that breaks down, the whole car is out of commission.
The same is true for your body. If you have weak or inflexible hamstrings, they won’t work correctly. This means your lower back will take over. If you continue to use your lower back too much, you will eventually get hurt.
Check out the video below to learn more about improving your back health.
There you have it. Step one is teaching yourself how to hinge correctly. Tomorrow you will be able to watch step two, getting the hamstrings, hips, and lower back healthier and more flexible. On Monday, I will wrap up with step 3, getting the hamstrings, hips, and lower back stronger.
Keep checking back for more. This weekend I will have an exclusive offer for all of my newsletter recipients. If you haven’t subscribed to the newsletter, make sure you do it now. The form is on the right. Just enter your e-mail and you will get on the list and your two free gifts.
Coach Matt Ellis
Happy Wednesday everybody,
If you haven’t done so already, please read this post. I am honored by this nomination. More details are coming and I will get you all the links and information as I learn more.
On to today’s post. You know, every so often a new throwing sensation hits the web that gets people talking. It could be a new style of throwing or a young phenom who is breaking all the records.
Typically it is a video that gets forwarded around and posted on all the message boards and Facebook. I remember a few years ago it was a girl who threw shot put out of a cartwheel maneuver. It was crazy to watch but the girl had a good idea.
Recently I received an e-mail from a coach who was asking about the technique of a girl named Avione Allgood. I had never heard of her or saw videos so I took to the internet to learn more.
I found one video of Avione throwing shot. Her technique is a little different but you can’t argue that it works and allows her to launch the ball.
This coach who e-mailed me stated he was considering teaching this style to one of his athletes and wondered what I thought. He also wondered if I though this style would allow her to have long tern success or if it was limited.
Check out the video below for my response and a little lesson on sticking to the basics.
So there you have it. You can see why this athlete is stirring such a buzz in the throwing world. Her technique is a little different but all the basic building blocks of a solid throw are there.
She accelerates her body and the ball. The shot stays at a smooth increase all the way from the back of the circle to the release. Her power position is solid and she has great footwork.
Very solid technique from a great thrower. No wonder why the ball goes so far!
Now, will this technique be able to get her to her full potential? I don’t think so.
I don’t think it is as solid of a technique as the rotational or the glide. I wouldn’t suggest anyone stop their training and do a 180 and start learning this style.
This style works for her because she has solid mechanics and she has the fundamentals of the technique down pat.
I’m not going to say it’s wrong or right. It works well for her, so she should keep doing it.
Check back in tomorrow where I will have a new video on lower back injuries and how to prevent them. Make sure you “Like” Primal Athlete Training Center on Facebook and let your friends, teammates, and coaches know this is the place to come to have your throwing and training questions answered on a daily basis.
Coach Matt Ellis