Indoor Weight



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 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 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 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.


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.


Make sure you sign up for the free newsletter on the right to get your free gifts and like us on Facebook.

Coach Matt

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 everyone,


Thanks for checking out PrimalATC and subscribing to our newsletter on the right.


You know, I have been doing videos on YouTube for a while now and have been getting some really great questions from all of you. I love answering your questions so please keep sending in your questions to me and if they are good ones they will be answered in a future video.


There is one exception. Drills for drills. Here’s what I mean. Say you are having trouble getting your foot underneath you in the glide shot put. You email me directly and ask for a drill to help you out. I answer with a video and give you a drill explaining what to do.


Don’t ask me for a drill explaining how to do that drill.


The drills I am giving to you are the most basic breakdown of the technique you should work on. If you try a drill and it doesn’t work for you the first time you do it, that means you have to keep working on it. Breaking down drills into smaller drills is redundant and is a great way to keep you from reaching your goals.


So go out there, do your drills, throw as far as you can, and crush it. It’s championship season people. Get aggressive, turn the intensity gauge all the way up to the top, and go get your first place medals.

The end of the season is right around the corner. If you have been training hard and throwing hard all season you might want to think about slowing down a little bit and tapering down the workouts. Check out the video below to learn more.



It is human nature to get nervous about the big meet at the end of the season. You might get the urge to start making big changes and switching up a lot of things to prepare. What you really need to do is:

  1. Start tapering down your throws 2 weeks out from the meet.
  2. Start decreasing your lifting in the weight room.
  3. Focus more of form and start visualizing the perfect throw

If you take these steps you will ensure that your body is rested and ready for the big meet. Visualize that perfect throw and make it happen. Stay up to date with the most current information and subscribe to our free newsletter on the right and get your 2 free gifts.

Welcome everyone to the new As you can already tell, this is an interactive website where we will be answering questions on track and field throwing and training technique. My goal is for PrimalATC to become an online community, a hub where throwers and coaches can come to learn more about the sport and increase their throws on a day to day basis. Great coaching is hard to find. Seminars, camps, and clinics cost hundreds of dollars. This site is free, and it will always be free to our visitors.

PrimalATC is not like the other track and field websites where updates only happen once a week or once a month. My goal is to have 5 to 6 updates per week. Not only will the site be constantly updated with training and technique information and videos, but it will be easy to find and categorized so you can use this page as reference when you hit a snag in your training.

Because this site is interactive, we need your help. Here is what you can do to make PrimalATC the best, most informative track and field throwing website on the planet:

1. Let your friends know. Forward this website to your friends and teammates. They may need the help too.
2. Join our 100% free newsletter. You will get site updates and throwing tips sent directly to your inbox.
3. Like us on Facebook. Search Primal Athlete Training Center on Facebook and click Like. It’s that simple.
4. Start leaving comments and asking questions. Interesting comments and questions that help continue the conversation will be answered quickly.

That’s it! Those four steps are all it takes for you to help your fellow throwers and make a resource where coaches and throwers like you can visit to learn about the sport they love.