Shot Put

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Hey everybody,

 

 

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

 

 

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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

Matt@PrimalATC.com

 

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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.

 

 

Thanks,

 

Coach Matt Ellis

 

 

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Hi Everyone,

 

 

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.

 

 

Thanks,

 

Coach Matt Ellis

 

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Hi everyone,

 

 

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.

 

 

Thanks,

 

Coach Matt Ellis

 

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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

 

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Hey everyone,

 

 

Big thanks for checking out the website today. Today is a very special day for me. Voting has begun to decide who is the top Rising Star in the fitness industry. I was nominated by my friend and mentor Zach Even-Esh. Voting started last night. If you still need to vote, here is the link:

 

 

http://www.fitnessbusinessinterviews.com/

 

 

Scroll down until you see my ugly mug and vote for me. From the looks of things, I am the only coach surrounded by a heap of weight loss, bootcamp style trainers. You can vote as many times as you want. Just hit the refresh button and vote again.

 

 

So take the day off work, stay home from school, and vote a few thousand times.

 

 

(just kidding)

 

 

On to the blog post for today. Today is the last day covering the prevention of lower back pain in throwers. This is a subject near and dear to my heart because I suffered with low back pain throughout my entire track and field career.

 

 

On day 1, you learned about the causes of back pain. Day 2 covered how to stretch the affected areas. Day 3 you visited with my chiropractor and former javelin thrower, Dan Denette.

 

 

Today is all about getting the hamstrings, low back, and hips stronger. In this video I cover 2 exercises that you can do after your warm up but before any heavy lifting or throwing to improve your low back health. Check it out.

 

 

 

 

 

There you have it. Improved flexibility and strength in the hamstrings, hips, and low back with just 2 exercises. Try these out today and let me know what you think.

 

 

This week I will be releasing a new book designed specifically for throwers. This book is 60 pages of training and conditioning information with a full 13 week training template that you can follow to maximize your strength gains.

 

 

It is in the final editing stages.

 

 

Just like the last big giveaway, the newsletter recipients will get the first crack at this. Make sure you sign up for the newsletter so you get first dibs on this great off-season training book. The sign-up form is at the top of this webpage.

 

 

Thanks,

 

Coach Matt Ellis

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Hi everyone,

 

 

Happy Monday. I hope you all had a great weekend and are pumped up for another great week of throwing and training.

 

 

Football is on TV and that can only mean one thing: Indoor track season is right around the corner.

 

 

In just about 3 months, you will be attending your first track meets and competing against other throwers.

 

 

If you have been reading this blog, viewing the videos, and practicing all summer, you will have no problem.

 

 

If, like 99% of throwers out there, you sat on your butt all summer and did nothing, good luck to you. Hopefully you don’t have to throw against a committed athlete who trained all summer and has the desire to win at all costs.

 

 

Today’s blog continues our discussion of lower back pain for throwers. Today I visit my chiropractor for an adjustment and a short interview. WATCH THIS! This is very important and will help your perform at your best and be a healthier athlete.

 

 

 

 

 

As you can see, nothing I have written in the past few days has had anything to do with fixing. It is all about PREVENTING. Just like doing preventive maintenance on your car or on your teeth, preventive steps are needed to keep your back healthy and pain free.

 

 

I know, I know. Your back doesn’t hurt now so why go through the trouble?

 

 

I said the same thing a few years ago right before I got badly hurt. You need to take precautions. Get adjusted. Find a professional to help you get healthy.

 

 

If NBA, NFL, MLB, MLS, and other professional athletes use chiropractors to stay healthy, you should too.

 

 

If you are in the Boston area, you need to check out Denette Family Chiropractic. Dr. Dan and Dr. Kris are the best.

 

 

Check back in tomorrow to learn three of my favorite exercises to strengthen your hamstrings, hips, and lower back.

 

 

Thanks,

 

Coach Matt Ellis

 

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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.

 

 

Thanks,

 

Coach Matt Ellis

 

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Hi Everyone,

 

 

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.

 

 

Thanks,

 

Coach Matt Ellis

 

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