Five-Day Track-Throwing Workouts


Track and field is comprised of running, jumping and throwing events. Common throwing events are the javelin, discus, shot put and hammer throw. Throwers must possess strength in their upper and lower bodies, which they can develop using medicine balls and free weights. They must also be flexible. Follow a five-day workout schedule to improve your strength, increasing the distance of your throw.


Throwers can benefit from performing plyometrics to create a more powerful explosive throw, whether it is for discus, shot put or javelin. Some exercises to make your chest, shoulders, arms and back more explosive are quick pushups. Quick plyometric pushups require you to do a normal military pushup but launch yourself a few inches off the floor, clapping your hands in between each rep. You can also try chest passes and overhead passes with a medicine ball. Plyometrics can be done daily.

Upper-Body Strength Training

Focus on strength training for your upper body two to three days per week, allowing at least one day of rest in between workouts to let your muscles recover. Use heavier weights to create more strength in your upper body, allowing you to throw farther. Exercises like the bench press, lat pull-downs, biceps curls, triceps extensions and the Russian twist are all effective exercises for track throwers. Do three sets of eight to 10 repetitions.

Lower-Body Strength Training

Track throwers must possess lower body strength, as well. Being able to effectively transfer power from your lower body to your upper body is key to increasing the distance of the throw. Squats, dead lifts, hamstring curls and leg extensions are effective exercises. Use heavier weights, doing three sets of eight to 10 repetitions. Work your upper body one day, then your lower body the next.


Stretching usually takes a backseat to workouts. However, it is vital to improving your performance. Make sure your body is warm before you execute any stretch. Stretch following your workout to improve your flexibility and range of motion. Hold each stretch for 30 to 60 seconds. Stretch to the point of mild to moderate discomfort; you should not feel pain. Increasing your range of motion will allow you to throw farther, decreasing your risk of injury.