What’s up everyone,
Sorry for the lack of blog updates lately. Things here at Primal are growing fast and I have been putting a lot of focus into getting the newer athletes caught up and ready for their winter season.
You should be doing the same. If you need help, that’s what I am here for. Please make sure you ask your questions and I will get them answered here on the blog or in the weekly newsletter. Make sure you sign up for the newsletter if you haven’t done so already.
One question I get a lot has to do with what I call the “magic bullet for throwers.” People will e-mail me asking for that one thing to make them a better thrower. What’s that one thing they can do to become a better thrower. What’s one thing they should improve upon in the weight room to become a better thrower.
The answer? There is no one thing. The best thing you can do to improve your technique is to improve everything little by little. Here’s why:
If you take form and technique completely out of the equation, there are certain “ingredients” that make up a great thrower. Certain things like height and arm length, etc can’t be improved. The things that can be changed are strength, power, explosion, vertical leap, conditioning, agility, balance, coordination, footwork, speed (running speed), flexibility, size (weight), and quickness (reaction time).
If you put the majority of your efforts into increasing just one of those things, the others will take a hit and your throw won’t see much improvement. At the same time, if you continue to improve on what you are already really good at, your throw won’t see much improvement.
For example, if you spend three months trying to increase your squat and forget to train your speed, footwork, and balance, your throw won’t see that big of an improvement. Also, if you have really great strength and put all of your focus into further improving your strength, other aspects of your athletic ability will falter because you aren’t actively training them.
This is the best answer I can give. If you ranked all of the “ingredients” I listed above on a scale of 1 – 10 and gave yourself a grade for each, you will have some that are close to 10 and some that are close to 1.
If you want to be a great thrower, you need to get the ingredients that are close to a #1 and try bringing them up. If your vertical leap stinks but you have a 400 pound bench press, focus more energy into box jumps instead of the bench. Adding a few inches to your vertical leap will help your throw a lot more than adding 5 pounds to your bench press.
Hope this makes sense. Improve what you are not good at. It’s really that simple.
If you are in need of improving your strength, explosion, your conditioning, or your grip and need a great program to help you do it, click here
Thanks and keep emailing me those questions.
Coach Matt Ellis
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
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
In case you missed it yesterday, check out this post. It’s still crazy to me that this happened.
On to today’s post. Today is all about explosion and power.
Explosion and power are basically one in the same. They are a perfect blend of strength and speed. Explosion is when strength and speed come together as one.
Here’s the issue? How do you train for it? Do you spend one day working on 100% speed training and another day training 100% strength? Do you just lift lighter weights all the time? Do you lift heavier weights expecting the light stuff will just start moving faster?
To get more explosive, you have to blend the strength and speed training together with certain movements. Check out the video below to see my two favorite movements to build explosion and power.
To look at it from a different point of view, you have to move the heaviest weight as fast as you possible can. If you can clean a 45 pound dumbbell as fast as a 35 pound dumbbell, you should be using the 45.
If you can clean a 55 pound dumbbell as fast as the 35 pound dumbbell, you should be using the 55.
However, if you pick up a 60 pound dumbbell, clean and press it, but you are moving it really slowly, you won’t be building explosion anymore. You will have crossed too far into the strength zone.
Same goes for all exercises. Move a heavy squat fast, you are training explosion. Bench press, deadlift, overhead press, clean, snatch, whatever movement you pick. If you take a medium weight and move it as fast as you can, you will be training explosion.
Check back in tomorrow for more throwing and training information. Make sure to “like” Primal Athlete Training Center on Facebook and spread the word to your teammates and friends.
Thanks in advance,
Coach Matt Ellis
Happy Thursday everyone,
Back at it today with another great question from the Primal Athlete Training Center Facebook page. This page is the best place to leave questions on throwing and strength training for throwers. This way all the other fans of the page can see the question and chime in with their suggestions too.
If you don’t “Like” the Primal Athlete Training Center page yet, go to the Facebook banner on the right and click the Like button.
The hips are the connecting point, the epicenter of all throwing events. So much emphasis in is put on getting the hips stronger, faster, and more explosive.
You would think with all this talk about getting the hips stronger and more explosive, there would be a ton of information and emphasis on keeping them healthier and more mobile.
Sadly, there really isn’t a lot out there. Check out the video below to learn some easy hip mobility movements to keep your hips flexible, mobile, and injury free.
Some spots are still available for the long distance coaching opportunity. The athletes who are already signed up have started to receive their coaching and their training templates are on their way to a more successful track season. Those guys and girls took action. They want to dominate this year and fear losing.
If you feel the same way, you need to check this out. It’s your time to step away from average and step up on the podium. It’s easy to do if you have the right training and coaching. That’s where I come in.
Don’t waste time. Go to the products tab above and click on Online Coaching.
It will be the best move you ever made for your throwing career.
Coach Matt Ellis