Hi everyone,



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





Happy Wednesday all you dedicated throwers and committed coaches.



Today’s post is a very meaningful one for me. It’s about a problem I had FOREVER when I was in college. I would always over rotate in the discus and my power foot would land way over into the left half of the circle.



After I got out of college and started training and coaching throwers, I realized it is a much bigger problem than I originally thought.



It all stems from the ability to shift weight and change direction.



You see, the discus is not a spin. It is a turn and drive. Your feet trace the outline of a messed up looking question mark or a funky ice cream cone.



It’s a little hard for me to explain it to you in type, so check out the video below to see the error and a great way to correct the problem.




As you can see, this is a big problem. I guarantee more than half of the throwers reading this post have had this problem at one time. Maybe you are having this same problem right now?



I have a favor to ask all of you. School is starting back up all around the country. Football games are starting soon and before you know it, winter sports will be starting up.



Hey, that’s only 3 months away.



Throwers all over the country are wondering what they should be doing before the season to get prepared. Many athletes just like you will be led down the wrong path and will do all the wrong things to get prepared.



Don’t let that happen. Forward this information to throwers and coaches you know and make sure to “like” Primal Athlete Training Center on Facebook. Click the “like” button on the right.





Coach Matt Ellis


Happy Monday Everybody,


One of the oldest ways of training for the throwing events is to use overweight implements. For years throwers have been using different weight shots, discuses, hammers, and even javelins to improve their throws.


And it makes total sense. Using a 16 pound shot put will make it easier to throw a 12 pound, won’t it?


Well, yes and no. Check out the video below to learn more.




As you can see, the use of overweight and underweight implements can be advantageous to your throws, but only if used properly.


Make sure you don’t overuse them. Once a week, 15 throws, just to add some strength to the movement. Same goes for underweight implements. One day a week, 15 throws. This will add speed.


Just don’t overdo it. Using the overweight and underweight implements too much can throw off your release angle, timing, balance, and rhythm.


This was a great question that was left here on the website. Make sure to leave your questions here on the website and I will answer them in a future video.


Keep spreading the word to your friends, teammates, and coaches about www.PrimalATC.com. Let’s make Primal the place where throwers and coaches can come to improve their throws on a daily basis.



Coach Matt Ellis



Hey everybody,


Well, it finally happened. After years of having people ask me if I throw with the “Powell” technique or the “Wilkins” style, I lost it.


The other day someone commented on a YouTube video that I should just “Admit” my technique is the same as John Powell.


Pretty much accusing me of stealing my technique from John Powell.


Funny thing is, the only person who throws like John Powell is John Powell.


Watch the video below to learn more. This has already gotten a lot of views and a lot of comments. Please let me know what you think.




A comment on YouTube made the best argument. Look at Christian Cantwell. Guy is one of the best shot putters in the world. Look at his form.


Straight legs in the back. Stands pretty upright in the power position. According to all the “experts” he shouldn’t be throwing as far as he is because he doesn’t resemble Oldfield or Barnes.


But Christian and his coach understand that he is hitting all the right spots, he is separating his body correctly, uses the right leverage, and launches the ball.


Tell him he is doing it wrong.


I didn’t think you would.


See you Monday,

Coach Matt Ellis

Hi everybody,


This is another crazy busy week for me. Working at a football camp 3 days this week, 4 more videos to produce, training hungry athletes all week at Primal, throwing, and working as a strength coach for the top Division 1 football team in the state. Plus a full time husband and dad. Wow.


Not that busy at all, right?!


That’s why this blog post and video is up a little late. Hopefully I get to post the others this week at the usual time.


On the Primal Athlete Training Center facebook page:


I was asked a question with a pretty simple answer, but actually responded with two complicated ones.


This just goes to show that you need to be a student of your events. One incorrect thing might have 10 or 15 different things causing it to happen.


Just think. Say your issue is that your upper body is coming through too early. The solution might be found:

In the back of the circle, the middle of the circle, the mirror turn, the power position, the combination of a few previously listed, or simply it’s a timing issue.


Be a student of the event. Don’t look for solutions to the issue, fix the problem at the source. Check the video below for more:




So there you have it. Become a student of your event. Keep watching the videos here and on YouTube. Read this blog. Train and work hard all summer long and all fall.


Next year when you are at the top of the podium and the other throwers in your state are looking up at you, it’s going to feel great.



Coach Matt Ellis

Hi everybody,


I hope you had a great weekend and you were able to recharge your batteries. Get ready for a great week of training and throwing. If you signed up for the newsletter on the right you should have already received this weeks 100% free three day training split. We are already on week 6. This is going by fast and you should all be seeing a crazy amount of results.


If you just found PrimalATC.com and missed the first 5 weeks of free training newsletters don’t fret. This Friday I will be sending out the first 6 weeks again. Totally free. Totally no strings attached. If you missed a few weeks or have friends or teammates looking to improve, let them know they have to come here and sign up.


Before I get to the blog post today, I wanted to announce to you the next video series I will be covering. The choices came down to the hammer and the javelin. The response was overwhelming in favor of the javelin. Starting tomorrow I will be covering javelin for the next few weeks. Grip, selecting a javelin, all the way up to the full approach and throw.


Don’t stop asking questions about the other events though. Case in point. Louis Carodine went to the Primal Athlete Training Center facebook page and asked a question about creating more torque in the discus throw. Even though I was wrapping up the rotational shot technique I was still able to get his question answered.


So here it is. Check out the video below for the answer.




There you go. Gotta work on the flexibility along with the strength and power. If you have questions, even if you think it is way off topic, ask them. I will get them answered.


Javelin starts tomorrow!


Keep spreading the word about PrimalATC.com and keep throwing during the summer.



Coach Matt Ellis

Hey everyone,


Last week on my Facebook page I got a question regarding the hips. We all know the hips play an integral part of the throwing events. But what happens if you aren’t feeling the hips snap at the end of the throw.


Well, it could be a few things.


Timing, foot position, and weight shifting instantly pop into my head when someone says they aren’t getting their hips into the throw. Check out the video below to learn more.




So there you have it. Another question answered and another thrower helped because he took a few seconds to post a question on our Facebook page. You should do the same. Go to the banner on the right and click “like”. You will get these videos and updates right on your Facebook page and be able to ask all the questions you need to become a better thrower.


The second week of completely free workouts went out last night. Right now over 250 people have opened up their inboxes and have an entire free week of training they can follow this week to become a better thrower. Want to get these free workouts too? Sign up for our free newsletter. Next Sunday week 3 goes out. Make sure you are on that list.

-Coach Matt Ellis

Hi all,


For the past few days I have been teasing you all about a big announcement. Here it is.


I am writing a book. This book is almost finished and will be a fully detailed off season training manual with 13 weeks of lifting protocols and 13 weeks of off-season throwing instructions.


Basically, you no longer have to think or figure things out on your own. I am doing it for you. Doesn’t seem like that big an announcement for all the hype I have been giving it for the past week?


It’s not. The big announcement is in the video below:




So there you have it. By signing up for the FREE newsletter, you will receive by e-mail every Sunday night your exact training for 3 days in the weight room and throwing instruction out in the circles. This will begin this Sunday, June 5th and will continue every Sunday for the next 13 weeks. Basically, the whole summer.


Here’s the catch: since this is a newsletter and it gets mailed out as part of a list, there is no way I can resend it over and over again. If you sign up in week 4 because you forgot or you were tired or you were lazy and want to get training weeks 1-3, it’s not gonna happen.


This free giveaway will cost close to $100 as a full book. Take action. By signing up for the newsletter you get the workouts, the backbone of this training program, totally FREE! So take action and sign up on the right.

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!




Sign up for the free newsletter on the right and get over 55 minutes of free videos.


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 PrimalATC.com 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.