Well, it’s time to stir the pot a little bit here. For many years, Olympic lifting has been used by throws coaches all around the world to build explosive strength and power. And for good reason. It works.
But when you are working with younger athletes and only have a short window of opportunity to teach them how to lift properly you might not have the time.
Teaching how to do the Olympic lifts CORRECTLY takes time. Time you might not have during a very busy and short track season.
You can train power and explosion with basic barbell lifts too. Check out the video below to learn more.
When you have a properly mapped out training program, you will start your main strength lifts with lighter weights. Moving these lighter weights as fast as you possibly can while under control will build up your strength and power.
It will also increase your hand speed and reaction time. All things you need to throw farther.
If you need a great training program to get you in better shape for the fast approaching track season, click here <————-
If you want to continue following the same old training program with little results, get ready to have a difficult season this year.
Hope to hear from you soon.
Coach Matt Ellis
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
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
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