Coaches need to know how to peak for the shot put and discus throw during the championships phase of the season which could last three weeks or more. There are guidelines when peaking for the shot put and discus throw at the end of the season. Coaches need to use the correct intensity and volume of training to peak properly for the shot put and discus throw. A good rule of the thumb is 30-40% of the volume from the regular season for shot put drills and discus throw drills with higher intensity during full throws in practice.

How to Peak for Shot Put and Discus Throw

If you are just starting out, read about the shot put and discus throw here

Shot Put and Discus Throw Warm Up

Dynamic Warm Up 2x30m each

• Backward lunges
• High knee skips
• Backward skipping
• Forward skip with arm circles
• Walking knee lifts
• Walking quad stretch
• Backward jogging
• Side slide
• Dynamic acceleration runs

Get more warm up ideas

How to Peak for the Shot Put

Glide Technique

Day 1 and Day 3

• Crunch drill 3 with no reverse x3 (+ 1 kilo)
• Mini glide with no reverse x3 (standard)
• Glide with reverse 4 sets of 3 throws (light-standard-light)

Day 2

• Crunch drill 3 with no reverse x3 (standard)
• Mini glide with no reverse x3 (standard)
• Glide with reverse x15  throws (standard)

How to Peak for the Shot Put

Rotational Technique

Throws Training

Day 1 and 3

• Stand throw with no reverse x3 (+ 1 kilo)
• Step to the middle, half turn throw with no reverse x3 (standard)
• Slow full throw with no reverse x3 (standard)
• Full throw 4 sets of 3 throws (light-standard-light)

Day 2

• Stand throw with no reverse x3 (standard)
• Step to the middle, half turn throw with no reverse x3 (standard)
• Slow full throw with no reverse x3 (standard)
• Full throw x15 throws (standard)

How to Peak for the Discus Throw

Throws Training

Day 1 and 3

• Stand throw with no reverse x3
• Step to the middle, half turn throw with no reverse x3
• Slow full throw with no reverse x3
• Full throw x12

Day 2

• Stand throw with no reverse x3
• Step to the middle, half turn throw with no reverse x3
• Slow full throw with no reverse x3
• Full throw x20

How to Peak for the Shot Put and Discus

Strength Training

Throwers should train at submaximal efforts (70-85%) once a week in the cleans, squat and bench press, typically at the beginning of the week. Olympic lifting movements and dynamic efforts (under 75%) in the presses can be performed in the middle of the week during the peak phase. 

Eliminating high intensity plyometrics and intensive medicine ball throws 10-14 days before a major meet is recommended.

Day 1

Power Clean 6x2 - build up to 80-85%

Squat 6-4-(3x3) - build up to 70-75%

Day 2

Bench 6-4-3-(2x2) - build up to 85%

Day 3 or 4 (48 hours before competition)

Hang Cleans or Jerks 6x2 - build up to 70%

1/2 Squat with Drive Up 6x3 - build up to 50%

Lifting for Speed

Adding speed when executing traditional powerlifting exercises can increase explosive power. Faster movements with squat and bench press variations can increase peak power production with minimal resistance (Enoka, 2015).

Instead of heavy lifting, try more explosive movements in the bench and squat with the focus on driving up during the concentric phase of the movement during the middle of the season and see how your athletes react physically; if it works, use it during the peak phase.

How to Peek for the Shot Put and Discus Throw

Coaching Feedback

When training for a major competition, provide frequent technical feedback at the beginning of the week; later in the week, focus on positive reinforcement, encouragement, and competition rehearsal with less frequent technical feedback.

How to Peek for the Shot Put and Discus Throw

Review

Keep the program consistent during the year, just reduce the volume during the peak phase. Every thrower will have a different ideal workout to peak, experiment during the season to see what works best.

Reduce the volume of partial throws (stand throws, 1/2 half turns) and focus on one technical point at the end of the season during full throws. Lower volume with higher quality throws is better than high volume and improper technical throws.

During the peak phase, reducing the training volume by 30-40% while maintaining 70-80%+ intensity in the cleans and bench press is recommended.

Throwing should focus on technical refinement and competition rehearsal in practice. Coaches, provide accurate feedback but also emphasize the positive parts of the technique.

Where to Next?

View Shot Put and Discus Throw Master Course

Shot Put and Discus Throw Technique