rotational shot



Hey everybody,



Like I mentioned yesterday, there are a lot of throwing questions for me to answer and I will be making videos for the best questions that were sent to me by e-mail.



But before I get going on those questions, I need to follow up on a post from Friday. Friday you read about the glide shot put footwork and whether you should land with both feet at the same time in the power position.



There was some confusion and I don’t think I made myself clear enough in the video. So I wanted to take a second to clear up some of the confusion and answer the same question when it comes to the rotational shot. Watch the video below to learn more.




So as you can see, landing with both feet at the same time is not the way to do it. You need to land with the blocking foot touching the ground a split second after your power foot.



This will allow you to come out of that low, crouched position a little easier without sacrificing the ability to keep your weight back.



This was a great question. You can carry over this technique into the glide shot and the discus technique.



Until tomorrow, keep telling your friends, teammates, and coaches about The easiest way?


Click on the Facebook “like” button to the right of this post.


Keep those questions coming. See you back here tomorrow.


-Coach Matt Ellis





What’s up everybody,



Coach Matt back with you again with more throwing and training ideas. Today is all about plyometrics.



When you think of plyometrics, you might think of jumping as high as you can on to a box or over a hurdle. And this is true. A big part of plyometric training is jumping as high as possible to build that explosive strength.



But you also need to remember that in the throwing events, explosive power is only half of the story when it comes to plyometric training.



The other half is a fast reaction time. In other words, spending as little time on the ground as possible.



In the video below, I show you one of my favorite exercises to decrease your time on the ground and to get you faster.



After the video, make sure you read below to get a sneak preview of tomorrow’s huge announcement.




If you sat through the entire video, you heard correctly. Here is what you do.



Go up to the Products tab and hover over it with your cursor. The “Online Coaching” tab should pop right up. This is a password protected page and is not open for viewing by the general public until tomorrow.



If you are interested, please message me directly for the password:



Keep in mind, there are only 10 spots available. I announced this to my newsletter recipients last Sunday so they have already had a chance to sign up.



Only a few spots remain so don’t hesitate. Sign up ASAP and let’s start working together to make your track season the best it can possibly be. Finally hit those goals you set for yourself.


See you soon,


Coach Matt Ellis




Thursday is here. The week is almost over and hopefully you have been training hard and improving your throws.



Take advantage of the warm weather months. Up here in New England, high school football is right in the middle of double sessions, and school starts in about 2 weeks.



The summer flew bye and it is almost September.



Before you know it, the temperature will be dropping and the snow will start to fall. Indoor track is only 3 months away. If you haven’t done anything to prepare for it during the summer, you just gave your competitors a huge advantage and put yourself at a huge disadvantage.



If you are like my athletes, this summer you worked on your form and technique, followed a strength training program that works, and have been setting huge PR’s every month.



If not, you better get started.



Here is a great place to start. Improve your grip with thrower specific finger and hand strengthening techniques.



Check out the video below to learn some specific techniques to improve your grip only using weight plates.




I say it almost every day. You need to get an advantage over your competitors any way you can. Track and field is a game of inches. There can be no weak spots in your arsenal. Having a huge squat, a big bench, and the ability to clean and press a ton of weight is not everything.



Having strong hands, wrists, and fingers will help prevent injury during the season and could get you the extra few inches you need to hit that big PR.



Check back in tomorrow and make sure to sign up for the newsletter on the right. Huge announcement went out to the newsletter last Sunday and this Sunday is no different.


Take action and sign up.



Coach Matt Ellis



Wednesday is here. I can’t believe this week is flying by so fast.



I guess it really is true what they say. Time flies when you are having fun.



I have the most fun educating throwers and coaches how to be better at the shot, discus, hammer, and javelin. Training my throwers and the other athletes at Primal drives me to be the best at what I do.



And I love it. I am passionate about it. It’s what I do.



One of the first things I teach to a new athlete when they start training with me is the different variations of Olympic lifting with dumbbells and kettlebells.






It is faster for the new athlete to understand, teaches them how to use the whole body as one complete unit, and has the same awesome results as using the 45 pound bar.



Most importantly, the athletes gets to become stronger, more explosive, and faster using their hands and arms independent of one another. The same way throwers use one arm to launch a shot, throw a discus, or heave a javelin.



Check out the video below to learn more and check out the technique.




When you hit the weights today, throw in some one arm dumbbell cleans and snatches. Feel the difference when you move your entire body with the weight only in one hand.



That’s real functional training for a thrower.



I put out 5 new blog posts a week specifically for throwers. Make sure you check back in every day to learn more.



And if you wouldn’t mind, please click the button on the right to “like” Primal Athlete Training Center on Facebook.



See you right here tomorrow.



Coach Matt Ellis



Happy Tuesday Everybody. Hope you are having a great one so far.



I made a pretty big mistake with regards to the newsletter. For the past 11 weeks, I have been sending out a free 3 day a week workout plan. Every week the primary strength movement was a percentage of your max lift.



For example, 9 reps with 40% of your max plus 10 pounds.



Now, this week I received a few questions from newsletter recipients asking about the math and how to do it properly. I completely forgot to teach everyone how to do the math properly.



The last time I took a math class was my senior year of high school (14 years ago). I realize a lot of people receiving this newsletter aren’t math wizards either. So I created a video to help you all figure out the math.




There it is. As you can see, if you do the math wrong, you are going to have a really hard time making your lifts and getting stronger.



So do the math right.



Only a few more days until I release the huge announcement to this blog, YouTube, Facebook, and Twitter. But, the newsletter recipients already know what it is and they aren’t telling anyone.



The newsletter recipients will get the first crack at the special offer before anyone else receives the instructions.


This is going to be huge, so don’t miss out. Don’t be the guy wondering “What if…?”


Take action. Become the best. You are going to want to jump on this offer.



Coach Matt Ellis



What’s Up Everybody? Happy Friday.


The blog ppost today is all about the two Nike throwing shoes; the Nike Zoom Rotational and the Nike Zoom SD.


These two shoes are probably the two most popular throwing shoes used by high school and collegiate athletes. Many beginner athletes don’t know what shoe to start with. Hopefully the video below and the description below the video will help you out.




So here are the differences listed out:

Nike Zoom SD – Entry level shoe, textured bottom, rounded edges of the shoe for discus, flat heel, flat arch, and flat ball of the foot to help keep balance in the glide technique. Great for beginner gliders, beginner discus throwers, and beginner rotational shot putters.


Nike Zoom Rotational – Advanced level shoe, smooth bottom, completely rounded bottom, somewhat flat near the ball of the foot but round everywhere else. Great for advanced rotational shot putters, advanced discus throwers, and all hammer throwers.


Hopefully this helps you decide what shoe is the best for you.


Just like BeastSlapped did, make sure you ask your throwing questions here on the site or on the Facebook page.


Remember what you teachers used to tell you. There is no such thing as a dumb or bad question. Ask away and your question will be answered in a future blog post and video.


Make sure you keep spreading the word about to all of your friends, teammates, and to your coaches. Let’s make the online hub where throwers can come to ask questions and get answers on a daily basis.



Coach Matt Ellis


Hi Everybody,


Hope you are all having a great week and are working hard during this summer off-season.


This week at Primal Athlete Training Center is max week. This is when my athletes test their maxes to see how they have improved over the past training cycle.


Results have been off the hook. 110 pound increase in one guys squat. 40 pound increase in someone’s bench press. Everybody has increased significantly over the past 10 weeks. Crazy.


So you see increases like this and maybe you think my athletes have been getting huge too. 110 pound increase in squat must mean he gained 10 – 20 pounds in the past 10 weeks. Actually, none of my athletes have put on significant weight to their frames while training with me.


Most have lost weight.


How can this be? Check out the video below to learn more.




To get massive, you need to put your body in the right environment. Eating tons of extra calories of the right food, large amounts of rest, keeping the heart rate low during training, and having the right amount of sets and reps.


The free training I have been giving away every Sunday gets you strong, explosive, and fast. But it does the opposite of what’s listed above. The main strength movement every day works with a lower percentage of your max for shorter, faster reps. The small strength circuit at the end of the day uses the entire body and gets your heart rate high. There is very little rest between each set.


The free training has been designed to make you a better athlete. Strong, powerful, explosive, and fast without adding mass. You will build lean, dense muscle.


If you haven’t signed up for the free newsletter yet, enter in your e-mail on the right. Every Sunday you will get a newsletter from me wiith more training tips and the free training template.


You also get the first notification to any special offers or free giveaways before anyone else finds out.


There is a huge one coming out this Sunday. Make sure you sign up!



Coach Matt Ellis

Happy Wednesday Everybody,


Coming at you today with some shot put coaching and technique work.


I can still think back to my high school coach and something he always said to the new throwers. “Elbow up.” This was the verbal cue to keep the elbow of the arm holding the shot up high and away from the body.


The reason why the elbow needs to be high is because it keeps the shot on the proper path as you extend your arm, flick the wrist to the side, and push that ball as hard as you possibly can.


Many athletes are taught this on day one and it becomes a good habit. Many athletes are never taught this and it can lead to major form issues and possible injury.


Check out the video below. I received a question on SI joint pain and the relation to that and keeping the elbow up with a good release. An awesome question and the answer is below.




As you can see, keeping the elbow high when you release the shot is imperative. It needs to happen.


Many international competitors who glide keep the elbow low near the hip when they start the glide. If you look closely, the elbow is up at the release so they can get the optimal push on that shot and a huge release.


Make sure you are doing this when you go out to practice later today.


Also, keep telling your friends, teammates, and coaches about School is only a few weeks away and track will be starting before you know it. Keep checking back in to every day to learn more about the throws and improve yourself on a daily basis.


See you back here tomorrow.

-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



Oh man, is it Friday again already?


Three javelin videos a week, and one training video a week. That doesn’t leave me a lot of time to answer your questions. And for that, I apologize.


What I am going to do is dedicate the daily videos on this site like this:

Monday – Strength and Conditioning

Tuesday, Wednesday, Thursday – Throwing Technique

Friday – Rapid Fire Q and A


Today is the first rapid fire Q and A session. On the Primal Facebook page I asked people to leave questions for me. In about an hour I had close to 10 questions. After one day I had close to 50. I picked some of the best that were on topic to what we have been discussing over the past month and answered them by video.




So that’s it for the first rapid fire Q and A. If your question didn’t get answered, leave your question on the Primal Athlete Training Center Facebook page. I will answer it on Facebook and the other fans of the Primal page can help answer too.


So get some discussions going online. Help each other and start spreading the knowledge.


See you back here on Monday for some killer grip training.

-Coach Matt Ellis